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This is an example of a weekly workout plan that includes both strength/resistance training and burst training.
FITNESS CLASS SURGE WORKOUT Done July 25th, 2011 30 seconds each exercise/rest 30 seconds (2 sets) Jump Squats Push ups Shin slaps Split squats Diamond push ups Mountain climbers Bonus: Squat jacks (30 seconds) Calf jumps (1 minute) Plank to chataranga Iso (1 minute)
SURGE WORKOUT Done August 8th, 2011 30 seconds each exercise (2 set circuit) Prison Speed Squats Push ups Plank w/ leg raise Alternating lunges Scissors Run in place Bonus (1 set, 1 minute each): 3 part Squats 3 part Push Ups Alternating Heel slaps
SURGE WORKOUT Done August 29th, 2011 30 seconds of exercise (2 set circuit) Jump Squat/Jump Lunge Plyo-push ups Steam Engines Good mornings Dips Blurpees Bonus: 1 minute of exercise Push up medley 1st 20 seconds: wide grip 2nd 20 seconds: standard grip Last 20 seconds: close or diamond grip
(SURGE WORKOUT) Done September 12th, 2011 30 seconds of exercise (2 sets) Squat Jacks Alternating Standard/Close grip Push Ups Cross Leg-Up Crunch (1st 15 secs R leg over L, then switch last 15 secs) Alternating Speed Lunges Leap Frogs Mason Twists Bonus: 1 minute of exercise Jumps Knee Tucks
SURGE WORKOUT Done September 26th, 2011 30 seconds of exercise (2 rounds) Push Ups Alternating Jump Lunge Mountain Climbers Up & Unders Prayer Squats Plank Bonus: 1 minute of exercise Alternating single leg jumps
(SURGE WORKOUT) Done October 10th, 2011 30 seconds of exercise (2 rounds) Jump Squats Push Ups Scissors Lunge Iso (30 seconds each leg) Dips Heel Slaps Bonus: 1 minute of exercise Squat Thrusts
SURGE WORKOUT Done October 24th, 2011 30 seconds of exercise (2 rounds) Alternating Jump Squat/Jump Lunge Freestyle Push Up Bicycle Alternating Side Lunge Calf Jumps/Raises Boat (Yoga pose) Bonus: 1 minute of exercise Run in place
SURGE WORKOUT Done November 7th, 2011 1 minute each exercise (1 round) Push Up Medley -1st 20s - wide grip -2nd 20s - standard grip -last 20s - close grip or diamond Run Stance Speed Squats (R leg forward 30s then L leg) Cross Leg Crunch Marching Planks Squat Thrusts Chair Pose
SURGE WORKOUT Done December19th, 2011 1 minute each exercise (1 round) Alternating Jump Squat/Jump Lunge Push Up Medley Shin Slaps Squats Jacks Alternating Planks (Elbows to Hands) Squat Runs Mountain Climbers Side Hops
SURGE WORKOUT January 9th, 2012 20 seconds each exercise (3 rounds) Squat Thrusts Alternating Speed Lunges Mason Twists Plyo-Push Ups Run in Place Bonus: 1 minute Plank to Chattaranga Iso
SURGE WORKOUT January 30th, 2012 30 seconds each exercise (2 rounds) Jumping Jacks Jump Knee Tucks Military Push Ups Bicycles Heel Slaps Toe Raisers Bonus: 1 minute Wall Squat
SURGE WORKOUT February 6th, 2012 30 seconds each exercise (2 rounds) Balance Squats Push ups (Any Variation) Mountain Climbers Jump Lunges, alternate Chair Dips Toe Touch Crunch BONUS: Squat Thrusts, 1 minute
SURGE WORKOUT February 27th, 2012 1 minute each exercise, 1 round High Knee Run in Place Push Ups Side Lunges Alternating Leg Jumps Plank Punches Scissors Jump Squats
SURGE WORKOUT April 21st, 2012 30 seconds each exercise, 2 rounds 3 Part Squats Spider Man Push Ups In & Outs Side Jumps Planks (1 minute)
SURGE WORKOUT April 28th, 2012 30 seconds each exercise, 2 rounds Jump Squats Pikes Push Ups Shin Slaps Diamond Push Ups Toe Raisers (1 minute) BONUS: 1 minute Blurpees
SURGE WORKOUT May 12th, 2012 30 seconds each exercise, 2 rounds Squat Jacks Up & Unders (Downward dog to Upward dog) Alternating Plank/Squats In & Outs Mason Twists (1 minute) Bonus: 1 minute Run in place
Surge Workout July 7th, 2012 20 seconds each exercise, 3 rounds Push up jacks Power knees Ski abs Power jumps Power squats
Surge Workout July 28th, 2012 30 seconds, 2 rounds Stagger Hand Push Ups Jump Lunge Bridge (Iso hold) Banana (Iso hold) Mason Twists Bonus: 1 minute, 1 round Blurpees
Surge Workout September 22nd, 2012 20 seconds, repeat circuit 3 rounds High Knees Push ups (1st Rnd Regular, 2nd Close grip, 3rd Wide grip) 1/2 Blurpee Jump Squats
Surge Workout December 22nd, 2012 30 seconds, 2 rounds Plyo push-ups Jump squats Side scissors Alternating speed skaters Diamond push-ups Bonus: 1 minute, 2 30 sec exercises Power Jumps Blurpee
Surge Workout January 12th, 2013 30 seconds, 2 rounds Wacky Jacks Prayer Squats (jump squat last 10 seconds) Military Push ups Stagger Push ups Steam Engine 1 minute BONUS: Side Hops
Surge Workout January 19th, 2013 1 minute, 1 round Jumping Jacks Alternating side Lunge Wide Push ups Diamond Push ups Mason twists Plank 1 minute BONUS: Jump squat/Jump lunge
Surge Workout February 18th, 2013 30 seconds, 2 rounds Sky climbers Prison cell push ups Jump Squats Airborne Heismans Mountain Climbers 1 minute Bonus: Squat Jacks
Burst To Your Best: Exercise Class March 9, 2013 3/1 minute intervals, 3/20s exercises, 2 rounds (1st interval) Plyo Power Squats, 20s Push ups 20s Shin Slaps 20s (2nd interval) Lateral Lunges 20s Side Hops 20s High Knees 20s (3rd interval) Plank/Chattaranga Iso alternate every 10s Repeat all three intervals, 2-3 rounds BONUS: 2 straight minutes, 4/30s exercises Jumping Jacks 30s Airborne Heismans 30s Mountain Climbers 30s Side Twists 30s
Burst To Your Best: Exercise Class March 16, 2013 1 minute intervals 2/30 second exercises 1st interval - 30s Jump Squats into 30s Push ups (30s max rest) 30s Push ups into 30s Jump Squats 2nd interval- 30s Jump Lunge into 30s Heel Slaps (30s max rest) 30s Heel Slaps into 30s Jump Lunge 3rd interval - 30s Chair pose into 30s Plank raises (30s max rest) 30s Plank raise into 30s Chair pose BONUS: 1 minute/1 exercise Side sprints
Burst To Your Best: Exercise Class April 13, 2013 1 minute intervals 2/30 second exercises, 2 rounds 1st Interval - 30s Run in place (into) 30s Mountain climbers 2nd Interval - 30s Jump squats (into) 30s Plank w/ alternating arm raise 3rd Interval - 30s Crescent Lunges R leg then switch to the L
Bonus: 20s Burpee's, 3 sets with 20s rests
*Before & after any exercise class, STRETCHING is just as crucial as the actual workout to help prevent hitting walls and injuries. DON'T NEGLECT IT!!!
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Disclaimer
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using this product.Dr. Dan Golaszewski
Contact Dr. DanPower Chiropractic: Center for Healthy Living
113 West End Road, Hanover Township, PA 18706
PHONE: 570.829.3580
FAX: 570.829.3581