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Christmas Surge

Posted Dec 26 2010 12:00am
by drdutch

I hope you all had a merry Christmas. I’m not sure how everyone else feels, but I ate enough food to last me an entire week.  I love food and after crushing all the food I did today it was time for a quick workout. Lets be honest, most gyms are closed on Christmas and most of everyone reading this probably agrees that I’m crazy to be working out on Christmas day.  Anyways, I figured a quick post with a few pictures of my workout might spark a little motivation to make you all feel good. If the workout pictures don’t motivate you then I hope the tasty green smoothie will. :)

I love to surge train because it takes very little time out of your day to get a great burn. Push yourself for 80% of your max intensity for 20 seconds followed by a 20 second break then another 20 seconds on, 20 seconds break, then again, 20 seconds on, followed by a 2 minute break. A few exercises that I like are moutain climbers, pushups, squat and punch.

No gym, no gym clothes, dosen’t matter……surge time!

1st set: Mountain Climbers: alternating legs, drive your knees toward your head for 20 sec, 80% of your max intensity. Wow! I can feel my heart and breathing rate rise


20 second break


Alternate your legs right, left.

2nd set: Pushups, 20 sec @ 80% of your max intensity.


20 second break


3rd set: Squat and Punch, 20 sec @ 80% of max intensity.

Alternate arms with punches and stay low. Put your weight on the back of your feet (heel)

2 minute break

IMPORTANT !   Repeat  this 2 more times!!



The Geen Machine Smoothie

Ingredients: Makes 2 servings

2 handfuls of organic spinach

1 scoop of Vanilla protein

1/4 cup of berries

half a banana

1/2 cup of almond milk


The taste is incredible!! If you like a creamy vanilla flavor then make plenty.

With Kate at home with her parents enjoying the holiday season and making great food I had to be creative and put my skills to the test.. We will see if I pass the test… Kate? hahaha

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