SURGE
Ballistic Performance
Functional FitnessSURGE is our minimalist program designed to get you in and out of the gym in 40 minutes. All you need is a few sets of dumbbells and rings (or TRX straps).
It's the perfect program for fitness fanatics who have moved into a new season where spending 60, 75, and 90+ minutes in the gym isn't practical anymore. Or the stay-at-home mom who needs something practical to do in the basement after she puts the kids down.
Duration of the program: 12 weeks
Training Frequency: 3 days/week (2 full-body lifts, 1 conditioning day)
Length of the sessions: 40 minutes
Prep
A
Time Priority Warm-up 2.0 [Full Body 1]
One round for quality: 30sec Inchworm + Push-up —10sec Rest— 30sec Knee-to-Chest Pull + Samson Stretch —10sec Rest— 30sec World’s Greatest Stretch, 15sec/side —10sec Rest— 30sec Alternating Pigeon Pose —10sec Rest— Directly into… Two rounds for quality: 30sec Isometric TRX/Ring Row —10sec Rest— 30sec T Push-up —10sec Rest— 30sec Air Squat —10sec Rest— 30sec Low Front Plank —10sec Rest— 30sec Tall Kneeling Dumbbell Halo —10sec Rest—
B1
Dumbbell Goblet Squat (FBB)
3 x 8
B2
Ring Row (Ballistic Performance)
3 x MAX
C1
Dumbbell RDL (FBB)
3 x 10
C2
Push-up (Ballistic Performance)
3 x MAX
D1
Dumbbell Biceps Curl
3 x 15
D2
Dumbbell Triceps Kickback
3 x 20
Prep
A
Time Priority Warm-up [Condition 1]
Two rounds for quality: 30sec Knee-to-Chest Pull + Samson Stretch --10sec Rest-- 30sec Leg Swing + Single-leg RDL --10sec Rest-- 30sec Shoot-the-Moon --10sec Rest-- 30sec Groiner Stretch --10sec Rest-- 30sec Ali Shuffle --10sec Rest-- 30sec Up-Down --10sec Rest--
Circuit
B
Five rounds: Minute One - Jumping Jack Minute Two - Burpee Minute Three - Sit-up Minute Four - Rest RPE 4-5 Stimulus: Move at a steady, manageable pace Scaling: Jumping Jack - modify to line hop Burpee - modify to Up-down or Up-down, hands elevated Sit-up - decrease time; modify to Low Front Plank
Recovery
C
SURGE Flexibility/Mobility 1
Accumulate 1-2 minutes per position, per side: Ring/TRX Lat Stretch Toe-elevated Calf/Hamstring Stretch Couch Stretch
Prep
A
Time Priority Warm-up 2.0 [Full Body 2]
One round for quality: 30sec Shoulder Tap —10sec Rest— 30sec Groiner Stretch —10sec Rest— 30sec Shoot-the-Moon —10sec Rest— 30sec Alternating Pigeon Pose —10sec Rest— Directly into… Two rounds for quality: 30sec Russian Dumbbell Swing —10sec Rest— 30sec Bent-over Row —10sec Rest— 30sec Hand-release Push-up —10sec Rest— 30sec Hollow Hold —10sec Rest— 30sec Single-arm Farmer Carry, (Right side on 1st round, left side on 2nd ) —10sec Rest—
B1
Dumbbell Split Squat (Ballistic Performance)
3 x 12
B2
Seated Ring Pull-up, Tuck Position (Ballistic Performance)
3 x MAX
C1
Staggered Stance Single-arm Kettlebell RDL
3 x 16
C2
Dumbbell Shoulder Press (Ballistic Performance)
3 x 10
D1
Alternating Dumbbell Hammer Curl
3 x 20
D2
Dumbbell Floor Skull Crusher
3 x 15
Derrick Ball
I'm dedicated to reaching people and changing lives through fitness. I have extensive education and diverse experience in the industry, and I'm committed to helping improve their quality of life. As an NSCA Certified Strength and Conditioning Specialist, CrossFit Level 3 Trainer, and USAW Level 1 Coach, I bring a comprehensive skill set to guide and empower others on their fitness journey.
You don't need to spend countless hours in the gym to get a great workout and see results. More is not better - better is better.
Get SURGE
Karen R.
Everyday Athlete
Verified Athlete"I really like the variety of exercises and how everything is broken up. Time-wise, it's perfect for me!"
Kayleigh M.
Everyday Athlete
Verified Athlete"The time domains are awesome! For anyone who wants an intro to BP, SURGE is perfect! It's also great when life gets chaotic. Being able to get in and out in less than 40 minutes in amazing!"
