Motion

• Program Duration: Ongoing, divided into 2-week training blocks.
• Workout Duration: 45-60 minutes per session.
• Training Frequency: 4 or 5 days of training per week, including
  
  • 3 weighted sessions (lower body, full body, upper body).
  • 1 functional training session.
  • 1 HIIT (AMRAP, EMOM, or for time).
  • Core exercises are included in HIIT days.
  • Active recovery options include walking, swimming, yoga, or other low-intensity activities.
  • 1 x Programmed Rest Day*

*Additional rest days are added when choosing 3 or 4 day training weeks*

• Adaptability: This program must be completed in a gym as it uses free weights, machines and cardio equipment.‍
• Focus: Combination of strength, conditioning, mobility, and core challenges.

• Monday: Lower Body Weighted
• Tuesday: HIIT & Core
• Wednesday: Full Body Weighted
• Thursday: Rest Day
• Friday: Upper Body Weighted
• Saturday: Functional Training‍
• Sunday: Active Recovery

1. Warm Up

• Each session begins with a warm-up designed to activate muscles, enhance mobility, and prepare the body for the main workout.
• The aim is to ensure joints are mobile, muscles are activated, and the body is ready for more intense work.

2. Main Workout

• The main workout is divided into segments (e.g., A, B, C) and typically consists of 3/4 rounds per segment.
• Exercises are grouped and completed with specific reps and rest intervals:
  
  • RBE (Rest Between Exercises): 10 seconds
  • RBS (Rest Between Sets): 60 seconds
• It includes:
  
  • Full Body, Lower Body and Upper Body days: Primarily focus on compound movements such as squats, deadlifts, pushes and presses, with some isolation work like bicep curls or calf raises.
  • Functional Training: Consisting of more rounded, functional movements such as KB turkish get ups, Vinyasa Push ups, lunge variations etc.
  • HIIT Days: Include circuits such as AMRAPs, EMOM’s or FOR TIME workouts. 
    
    • AMRAPs: AS MANY ROUNDS AS POSSIBLE - Include multiple exercises repeated continuously within a set time limit.
    • For Time: Completing a set number of reps for each exercise as quickly as possible.
    • EMOM: Every minute on the minute you will repeat the exercise for the set amount of reps.
  • Active Recovery: Low impact and low intensity movement practices to get the blood flowing.

3. Finisher

• The finisher is designed to maximize muscular fatigue and cardiovascular effort, typically consisting of higher-intensity exercises done for shorter durations at higher rep counts.
• The finisher includes two to three exercises for 3-4 rounds, often incorporating:
  
  • Explosive Movements: E.g., pop squats, burpees, box jumps.
  • High-Repetition Drills: E.g., skipping, mountain climbers, wall squats.
  • Timed Holds: E.g., L-sit holds, dish holds, planks.
• The aim is to enhance endurance, burn additional calories, and challenge the participant's capacity after the main workout.

4. Cool Down

• The cool-down phase emphasizes stretching and flexibility to promote recovery.
• The goal is to relax the muscles, enhance flexibility, and reduce soreness, helping with overall recovery.

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