Warmups generally involve doing your activity at a reduced intensity. Benefits to Warming Up? Warming up helps prepare your body and mind...

• Everyday activities • A healthy back • Sports and recreation • Housework • Balance and stability • Good posture Your core muscles are...

We want you to feel energized, strong and powerful after every Surge Fit class. That’s why we keep our movement grounded, athletic and...

Standard Surge Fit and Surge Strength classes include a targeted shoulder track to strengthen and define your shoulder boulders. But if...

𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗮𝗻𝗱 𝗛𝗼𝘄 𝘁𝗼 𝗨𝘀𝗲 𝗧𝗵𝗲𝗺 𝗶𝗻 𝗦𝗨𝗥𝗚𝗘!⁣ ⁣ 𝗪𝗵𝗮𝘁 𝗶𝘀 𝗮 𝗱𝗿𝗼𝗽 𝘀𝗲𝘁?⁣ A drop set is a resistance...

Stability to your shoulders and arms Increase in flexibility and range of motion Decrease risk of injury in daily activities Increase in...

Every Surge class includes lots of reps…because we work lots of muscles! This is why we call it high rep weight training. But that...

HIFT combines high-intensity cardio (HIIT) with compound, functional, muscular-training exercises. While a newer term, this training...

YES! The chest muscles are just like any other muscle group in the body in that they need to be trained effectively in order to become...

A coach focuses on the person or people, not just the subject or product. In other words, you should deliver your Surge class based on...

8 Benefits Backed by Science The deadlift is a compound movement – meaning it works lots of muscles– but mainly targets the posterior...

Hate burpees? Do tuck jumps hurt your joints? Low impact cardio offers high intensity, but low impact moves to get your heart rate sky...

The goal of any warmup is to introduce the aerobic and musculoskeletal systems to the workload ahead. This is done by completing...

While six pack abs are certainly nice, abdominal strength means much more! Your abs are part of your core, which includes your pelvic...

CARDIO KICKER tracks are our most challenging cardio tracks. They are high impact, high intensity and give us the chance to get...

Defining strong and sculpted shoulders is a goal for many fitness enthusiasts including our Surge Squad. When it comes to training...

When it comes to strengthening muscles, we often focus on legs, arms and chest. We don’t often talk about hands. But your hands are so...

Strong triceps contribute to a powerful and toned upper body and can help you perform many daily functions and athletic activities with...

𝙎𝙪𝙧𝙜𝙚 𝙁𝙞𝙩 is an energizing HIIT workout that intertwines high intensity cardio tracks, that spike your heart rate, with high-rep,...

Our “Back & Butt” tracks are designed to work the entire posterior chain. The posterior chain refers to the muscles located on the...