Movement & Metabolic program

ROOM, BEACH

OBJECTIVE
This program will improve and maintain your fitness level during you holiday, which can be done anywhere without equipment

Movement Preparation

Complete exercise one by one before on to the next without rest

  • EXERCISES: 7
  • TIME: 5 MINS.
Metabolic
Perform all the exercises continuously, then rest 30-45s and complete each again for the given sets (total 3).
  • EXERCISES: 9
  • TIME: 15 MINS.

Movement Preparation

1
2
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Birddog

  • 1 SET
  • 8 TIMES
  • Alternate LEFT/RIGHT
1
2
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Plank with
arm lift

  • 1 SET
  • 8 TIMES
  • Alternate LEFT/RIGHT
1
2
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SINGLE LEG
Glute bridge

  • 1 SET
  • 8 TIMES
  • Alternate LEFT/RIGHT
1
2
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Lateral
shift

  • 1 SET
  • 8 TIMES
  • Alternate LEFT/RIGHT
1
2
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Inch
worm

  • 1 SET
  • 8 TIMES
1
2
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Skip in
place

  • 1 SET
  • 20 SECONDS
  • Hop with one foot alternate LEFT/RIGHT
1
2
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Drop
squat

  • 1 SET
  • 8 TIMES

Metabolic

1
2
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Cross
over

  • 3 SETS
  • 20 SECONDS
  • Alternate side to side and land in squat position
1
2
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Lateral
shift

  • 12 SETS
  • Alternate LEFT/RIGHT

Plank

  • 30 SECONDS
  • Use a resistance band to challenge yourself
1
2
3
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Half
burpees

  • 3 SETS
  • 20 SECONDS
1
2
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Push up

  • 12 TIMES
  • Perform hand release as a regrerssion

Hollow
hold

  • 30 SECONDS
1
2
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Stagger
shuffle

  • 3 SETS
  • 20 SECONDS
  • Quickly alternate foot
1
2
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T raise

  • 12 TIMES
1
2
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Side plank
rotation

  • 30 SECONDS
  • Finish one side first then alternate