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...

We ❤️love incorporating boxing moves in our HIIT Cardio tracks because they are hard hitting 👊but easy on the joints. AND….. they make...

We all know push ups are so effective in strengthening the pectoral muscles, triceps, shoulders, core, back and stabilizer muscles… But...

Because it burns calories and works to change your body long after your workout is over through a process called EPOC. EPOC is influenced...

In SURGE, we follow industry recommended guidelines to make sure participants are working safely and effectively. Compound, multi-joint...

The plank is one of the simplest exercises you can do AND one of the most effective for building strength and stability in your core AND...