step by step workout guide

7 MINUTE
SHRED
T H E S U R G E P L A N
S T E P B Y S T E P G U I D E :
B E G I N N E R - M O D E R A T E - A D V A N C E D
D R . D A V I D S T E U E R

WHEN IT COMES TO
"WORKING OUT" OR
"FITNESS" ROUTINES,
THERE IS ONLY ONE
STANDOUT METHOD...AND
IT IS FANTASTIC.
SO WHAT IS THIS ALL
ABOUT, AND HOW DO I DO
IT ?
S U R G E P L A N

THIS FITNESS PROGRAM, IS DESIGNED
AROUND ACCOMPLISHING "5 MINUTES TWO TIMES A
DAY", AND IS CENTERED ON THE PREMISE THAT
ALTERNATING PHYSICAL ACTIVITIES, CAN AND
DO PROMOTE FASTER RESULTS.
CURRENT RESEARCH SHOWS THAT, INTERVAL
TRAINING—WORKOUTS IN WHICH YOU ALTERNATE
PERIODS OF HIGH-INTENSITY EXERCISE WITH LOW-
INTENSITY RECOVERY PERIODS—INCREASES FITNESS
AND BURNS MORE CALORIES OVER A SHORT PERIOD
OF TIME THAN STEADY-STATE CARDIO.
SO YOU WILL FIND YOURSELF DOING FITNESS
ROUTINES THAT MAY SEEM UNCONVENTIONAL,
GOOD!!!
S U R G E P L A N

THERE ARE MANY WAYS TO ACCOMPLISH THE SAME RESULT.
AND IF WE ARE HONEST WITH OUR LEVEL OF FITNESS, WE
RECOGNIZE THAT WE MAY NOT BE STARTING WHERE WE
WANT TO BE, OR REALLY EVEN WHERE WE THINK WE ARE.
ONE OF THE GREAT THINGS ABOUT THIS PROGRAM, IS THAT
BEGINNER ROUTINES ARE JUST ADVANCED ROUTINES WITH
FEWER CYCLES OF REPETITION..NICE HUH?
SO WITH THIS IN MIND, PLEASE CHOOSE AN HONEST SELF
ASSESSED LEVEL OF FITNESS TO BEGIN WITH. AND CONSULT
YOUR PHYSICIAN ABOUT STARTING THIS, AND ANY PHASE OF
THE PROGRAM,
S U R G E P L A N

warm up
routine
IT IS CRITICAL TO WARM UP...STRETCH, GET THE BODY
MOVING..
ALRIGHT LETS GET GOING !
S U R G E P L A N

stationary
bike
THIS UP AND DOWN INTENSITY AND RESISTANCE STRATEGY FOR
THE STATIONARY BIKE IS AN EXCELLENT REPLACEMENT...
IF ANY PART OF THE SURGE ROUTINE IS CHALLENGING ON JOINTS,
FORMER INJURIES OR IF YOU EXPERIENCE BALANCE ISSUES,
SIMPLY REPLACE WITH A STATIONARY BIKE WORKOUT.
STATIONARY BIKE
WARM UP FOR 3-5 MINUTES: HAVE THE RESISTANCE AT
A LOW LEVEL SO IF ITS ON A 1-20 SCALE, KEEP THE
WARM-UP AND RECOVERY TIME AT AROUND 5-6. WHEN
IT COMES TIME TO DO THE INTENSE INTERVAL, BUMP IT
UP TO 10-12. REMEMBER, IF YOU ARE STARTING FROM
GROUND ZERO DON'T GO TOO INTENSELY UNLESS YOU
WANT TO THROW UP AFTER YOUR ATTEMPT.
30 SECONDS HIGH INTENSITY, 1 MINUTE LOW INTENSITY
(REPEAT 1-4 TIMES)
40 SECONDS HIGH INTENSITY, 1 MINUTE LOW INTENSITY
(REPEAT 1-4 TIMES)
30 SECONDS HIGH INTENSITY, 1 MINUTE LOW INTENSITY
(REPEAT 1-4 TIMES)
S U R G E P L A N

eginner
routine
BEGINNER GUIDE TO HIGH INTENSITY WORKOUTS:
THESE ARE THE BASIC EXERCISES THAT
A BEGINNER ROUTINE IS DESIGNED AROUND. SO
FAMILIARIZE YOURSELF WITH EACH ONE, FOCUS ON
FORM.
S U R G E P L A N

eginner
routine
BEGINNER GUIDE TO HIGH INTENSITY WORKOUTS:
FOLLOW EACH ROUTINE, PUSH AS HARD A POSSIBLE
ON EACH ACTIVITY, RESTING AS LITTLE AS POSSIBLE
BETWEEN EACH....
beginner
7 minute
shred
S U R G E P L A N

eginner
routine
AS SOON AS THIS WORKOUT, WHICH SHOULD TAKE
7 MINUTES, BECOMES DOABLE WITH LIMITED STRAIN, ADD
A SECOND SHRED TO YOUR DAY. ONCE YOU'VE
MASTERED 2 BEGINNER SHREDS YOU CAN MOVE ONTO
THE MODERATE LEVEL.
beginner
7 minute
shred
S U R G E P L A N

eginner
routine
ALRIGHT ITS TIME TO CHANGE THE ROUTINE.
ALTERNATE THE ROUTINE EVERY OTHER DAY...ITS AS
SIMPLE AS SWITCHING SQUATS FOR LUNGES, OR
PUSH-UPS FOR PLANKS...OR INCLUDE CHAIR DIPS AS
A NEW EXCERCISE IN YOUR ROUTINE..
*Select 5 exercises to do at high intensity intervals for 60 seconds
S U R G E P L A N

moderate
routine
A MODERATE LEVEL WORKOUT IS ANYTHING BUT
MODERATE, IT STILL PUSHES YOU AS FAR AS YOUR LITTLE
LUNGS AND MUSCLES CAN GO...IT INCLUDES MORE BODY
MOVEMENTS AND MORE COMPLEX EXERCISES...
THE DIFFERENCE BETWEEN A BEGINNER, MODERATE AND
ADVANCED ROUTINE IS THE PHYSICALLY CHALLENGING
NATURE OF THE EXERCISE YOU ARE DOING WITHIN THE
ROUTINE.
FOR EXAMPLME A BURPEE IS MUCH MORE CHALLENGING
THAN A JUMPING JACK AS IT WORKS THE WHOLE BODY. SO
HERE ARE SOME MOVES THAT FALL UNDER MODERATE OR
ADVANCED ROUTINES.
jump squat
burpee
diamond push up
adding weights
renegade row
ab roll out
one arm plank
walking plank
scissor kick abs
mountain climber
S U R G E P L A N

moderate
routine
TAKE THIS WORKOUT FOR EXAMPLE, SET A TIMER FOR 5
MINUTES, AND DO AS MANY OF THE EXERCISES IN ORDER,
ON THE LIST. AS THIS LIST CONTAINS SOME MODERATE
EXERCISES IT FALLS UNDER THE MODERATE ROUTINE
GUIDELINES... NOW TO MODIFY THE ROUTINE, CHANGE
ONE EXERCISE WITH ANOTHER FROM THIS LIST:
jump squat
moderate
7 minute
burpee
shred
diamond push up
adding weights
renegade row
ab roll out
one arm plank
walking plank
scissor kick abs
mountain climber
S U R G E P L A N

moderate
routine
MODERATE GUIDE TO HIGH INTENSITY WORKOUTS:
...NOW WE INTRODUCE THE EVIL BURPEE..
these are amazing for
a whole body workout
burpees
do not leave them out of
your routine
SQUAT - KICK OUT - PUSH UP - KICK IN - JUMP SQUAT
S U R G E P L A N

moderate
routine
MODERATE GUIDE TO HIGH INTENSITY WORKOUTS:
THE FOLLOWING EXERCISES ARE EXCELLENT ADDITIONS AT
THIS STAGE:
ANY EXERCISE CAN BE SUBSTITUTED INTO THE
ROUTINE
S U R G E P L A N

advanced
routine
AN ADVANCED ROUTINE DOES THE FOLLOWING:
PUSHES YOU HARDER, FASTER AND LONGER
INCORPORATES MORE WEIGHTS, LONGER SETS AND
HARDER EXERCISES.
PHYSICALLY MORE CHALLENGING IN NEARLY EVERY WAY
IF YOU WANT TO REALLY SHRED THE BODY, TAKE IT TO
THE EXTREME.
advanced
7+ minute
shred
S U R G E P L A N