Friday Five #BuildYourBestBody Workout

I’m always looking for new ways to get strong, break a sweat, and have fun. More and more I’m into nonconventional sweat tactics. I honestly couldn’t tell you the last time I went to the gym. I love my spin and weights circuit training, but curling 10-pound dumbbells just doesn’t interest me right now. There are so many ways to be active and get a little crazy with it. The last two days alone I got to cross country ski down the middle of the streets of Portland…

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Thank you snowpocalypse2017!

Sledski (new word? I like it!) down the hill at the park…

Sledding actually takes SO much core, especially when your sled is attached to a single ski!
Sledding actually takes SO much core, especially when your sled is attached to a single ski!

And get my yoga on with my loves, of course.

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I’ve always loved using water as resistance training. It probably has something to do with my dad putting me in the front of his canoe at 4 years old…


I don’t get out onto the water as much as I used to. So when we got the new Surge and Kamagon Ball to try at Flex & Flow, I was stoked to get #HydroStrong!


The Surge and Kamagon Ball are great pieces of training equipment that allows you to build strength dynamically using fluid resistance. You can fill the Surge and the Kamagon Ball with water at the level that works for your individual needs. (It can even be challenging with no water!) The fluid within sloshes around as you move, challenging your balance during your workout.

They also come in handy when in an ongoing foam roller battle with Nicci…

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For the next four weeks, we’re featuring a workout made up of 5 moves using the Surge and Kamagon Ball on Friday. Today is our first #BuildYourBestBody Friday Five Workout! Let’s break down the moves first:

Squat with Overhead Press

Extend the Surge overhead, and use your core to keep it up overhead as you squat. 10 reps,


Reverse Lunge with Oblique Twist

From standing, step back with your right foot. Twist with the Surge over to the left. Bring it back to center. 5 reps on each side.


Standing Rows

Fold forward with a flat back, and keep a microbend in the knees to protect the hamstrings. Extend the Surge toward the floor and draw it up towards the chest. Hug shoulderblades together as you lift the Surge and keep the low belly engaged the whole time. 10 reps.

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Bicep Curls

Basic. 10 reps.

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Lie all the way down on your back with the Surge overhead. On an exhale lift up on the butt bones (not tail bone!) extending the Surge towards your toes. These are SO hard! 10 reps.

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Got it? Play around with them a little first, find variations that make them your own. Now let’s put it all together:


Maybe make your way through the routine 2 or 3 times. Definitely want to make sure you get your sweat on as we head into the weekend!

Have you used water resistance before? How much water are you using in your Surge or Kamagon Ball?

Disclaimer: This post was sponsored by Hedstrom Fitness. All opinions are my own. I truly appreciate all of the brands that support the Sweat Pink community.


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