Ever feel like you are not quite ready to head into the gym? Like you need a few basic exercises in your toolbox to help build confidence and make you feel stronger? The SURGE® Storm is a great tool to improve movement and stability. Let’s explore a handful of foundational exercises with the Surge Storm to help build strength and get you ready for the gym.  

 

NEUTRAL GRIP DEADLIFT

Hold the handles of the SURGE® Storm with the arms extended in front of the hips. Feet are shoulder width apart with a slight bend in the knee. Brace the core, hinge at the hips and lower the SURGE® Storm to mid shin keeping a long spine. Pause a moment and come back up to starting position. Complete 10-12 reps.

 

NEUTRAL GRIP SQUAT

Begin with a neutral grip on the handles.  Bend the elbows and hold the SURGE® Storm chest height.  Stand tall with your feet shoulder width apart. Press into the heels and sit back like you are sitting in an imaginary chair. Keep the core tight and chest high.  Lower down until your thighs are parallel to the floor.  Extend up to the starting position. Continue until you have completed 10 squats.

 

OVERHEAD FORWARD LUNGE

Start with a neutral grip, arms extended over head and feet hip width apart.  Brace your core and lengthen all four sides of your torso.  Step forward and lower the back knee as low as it can go.  Your front knee is directly above the ankle. Press into the front heel and step back into the starting position with both feet under the hips.  Alternate between both sides until you have hit 10 reps total. 

 

LATERAL LUNGE WITH SWEEP

Hold the handles and begin with the SURGE® Storm in front of your body at shoulder level with elbows bent. Start with a narrow stance, step to the side and bend the knee while keeping the other leg straight. At the same time sweep the Storm across the body to vertical position.  Press into the heel of the bent leg and come back to the starting position.  Alternate between both sides. Complete 10 repetitions total.

 

BENT OVER ROW

Grip the SURGE® Storm in the neutral position and hold in front of you with the arms extended.  Feet are shoulder width apart with a slight bend in the knees. Hinge at the hips to a 45 degree angle.  Brace your core and pull the Storm toward hips and hold for a moment. Extend arms back to the start position. Complete 10 reps.

 

SUPINE CHEST PRESS

Start by lying on your back, with your knees bent and feet flat on the floor.  With a neutral grip hold the Storm directly above the chest with the elbows bent.  Extend the arms straight up and lower back the the starting position.  Continue until you have completed 10 reps.


Steph Paulson is an enthusiastic fitness instructor who believes that fitness should be fun! She grew up practicing ballet, tap and jazz. Steph took her love for dance and found her spot on the nationally ranked dance team at Cal State Long Beach.  Her certifications include NAFC Group Fitness, 200hr Yoga Training from Yoga Works and specialty certifications. She believes that movement heals. Her philosophy, if you can find an exercise routine that is fun and you enjoy doing, chances are you’ll stick with it.