The fitness industry is constantly changing, which is one of the reasons I love it so much. New studies are giving us fresh takes on health and wellness, while new and improved equipment is revolutionizing the way we train. Additionally, new trends are keeping us motivated to move. Hedstrom Fitness falls into all three of these categories, and they're doing it with some unique fitness equipment: The Surge and the Kamagon Ball, both of which embrace the concept of dynamic fluid resistance training.
You can definitely challenge yourself with machines and bars, but when you add dynamic-fluid resistance training—you'll fire up every last fiber of your core more than ever before. In fact, it's not just your core that will take the test. Dynamic-fluid resistance training changes the way your muscles respond to the task at hand. As in, they can never truly relax into an exercise because they have to stand alert to the ways in which the equipment will move—because, in essence, it will constantly be in motion.
Dynamic-fluid resistance training is exactly as it sounds: Resistance training using water that moves. The Surge is a giant tube filled with water. The Kamagon is a medicine ball filled with water. And in both cases, the water inside is always moving around. Sand in a sandbag will eventually settle, but water physically cannot. Hedstrom Fitness harnessed this power in the Surge and the Kamagon, both of which create resistance via motion. Translation: This fitness equipment is hard to control, which makes for a really great workout.
Today, I have an example of one such workout. One circuit, five moves, done five times through. (:30) per exercise in each set. Give yourself a (:15) breather in between each exercise. The weight of the Surge and Kamagon depends largely on how much water you put into it. The big surge I am using weights 30 pounds. The little one, 15 pounds. The Kamagon ball weights 10 pounds. (FYI, it's really easy to change this up if you have access to water.)
Squat to Shoulder Press
Two traditional moves combine to create one challenging exercise. As the water moves around inside the Surge, the intensity of the overhead press will increase twofold.
Step back, twist, step together and repeat. Alternate as you go. Keep your core tight. Fight the moving water at all times to challenge your muscles AND protect your low back.
One of my absolute favorite exercises! I love the way the Surge makes it feel completely different. Pay extra attention to the space between your shoulders. Fight to keep your spine straight!
If this challenging core exercise isn't in your fitness routine, try moving one leg at a time. Either way, fight for good form as you lift and lower the Kamagon ball.
Biceps Curls
Another classic exercise that feels completely different with the Surge! If you use the bigger of the two surges, two different handle styles give you the option to perform regular biceps curls OR hammer-style biceps curls. Whatever works! Make note of the shifting water within. Fight to keep it steady!
Be sure to follow me on Instagram, too. I'll be having some fun with the Surge and Kamagon, that's for sure! Check back next Friday for another workout!
Question: What's your favorite piece of fitness equipment? Have any experience with dynamic-fluid resistance training?
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