Surge Challenge Workout 8
Had to improvise some moves today with my limited home gym equipment due to commercial gym closure
Shoulders
Pump
OH hang on hangboard (for climbing)
Lateral Raise with Red Bands x 10
Upright row eliteFTS orange band x12
Stimulate
One arm DB military press. 71x10 each arm
Red Band lateral raise x10
Farmers walk 18 and 26 kg KBs walk 40 steps, switch hands, repeat
Shrugs 60lb DBs x10
Flutter
Red Band Lateral Raises x 20 seconds
Calves
Pump
Elevated calf raises - BW 3x12
Stimulate
Leg Curl with orange eliteFTS band
Calf Raise x12
Flutter
Calf Raise 20 seconds
(My 6 year daughter stated “Your calves are so big doing that” lol)
Legs
Pump
Wide Goblet Squat 28 kg KB
Narrow Goblet Squat 28kg KB
Medium Goblet Squat 28kg KB
Stimulate
Squat with Orange Band x12
Flutter
Squat with Orange band 22 sec
Chest
Pump
Bench Press with gray eliteFTS band x10
Orange Band Flye x10
Elevated BW push-ups x10
Stimulate
BP with gray band x10
Flutter
BP with gray band 20 sec
Not bad considering limited equipment. Still felt all target muscles contracting/stretching.