Operations Update

In accordance with local, state and federal directives our Florida locations have reopened and our Michigan locations remain CLOSED at this time.  For the status of your location, CLICK HERE.

At Home with MVP

Our rock star Fitness Trainers and Group Fitness Instructors are working hard to provide you at-home workouts to keep you moving and active.

 

 

HIIT CIRCUITS
Emily - MVP Athletic Club, Crahen
45 Mins

KETTLEBELL WORKOUT

Warm-Up -- Run 1 Mile
Workout -- Repeat 4x
.25 mile run
12 KB Cleans
12 KB Overhead Press
12 KB Front Squats
12 KB Rotational Deadlift
24 KB Figure-8 Walking Lunge
12 Burpee w/KB Pull-Thru
Cool Down -- Run 1 Mile

Equipment: Kettlebell

Jimmy - MVP Athletic Club, The Villages
30 Mins

PUSH/PULL WORKOUT

Workout -- Repeat 4x
15-20 Incline Push-Ups (Push)
10-15 Inverted Rows (Pull)
10-15 Dips (Push)
15-20 Curls (Pull)
Add planks and some lower body movements to spice it up!

Equipment: Barstolls

Niki - RDV Sportsplex Athletic Club
30 Mins

HOW TO FOAM ROLL

How to foam roll-an overview
Calves
Hamstrings
IT bands
Glutes
Upper back
Chest (guys only)
Hip flexors
Quads
Anterior tibialis


Equipment: Foam Roller

Joey - MVP Athletic Club, The Villages
45 Mins

QUARANTINE WORKOUT

Warm-up:
1. Arm circles...15-20 seconds forward and backwards
2. Jumping Jacks ( step out/seal jack option)...15-20
3. Body weight squats...15

Workout:
1. Curls...3x10
2. Overhead Press...3x10
3. Straight leg deadlift...3x10
4. Goblet Squat...3x10

Stretch:
1.Shoulder stretch
2. Pec, bicep and shoulder
3. Hamstring
4. Flamingo

Equipment: Set of Dumbbells

Dee - MVP Athletic Club, Holland
20 Mins

AS MANY ROUNDS AS POSSIBLE WORKOUT

Set a timer for 5 minutes and perform 10 reps of 4 exercises from GROUP A (next video) continuously for 5 minutes.

Rest for 1 minute. Set the timer for 5 minutes again and perform 10 reps of 4 exercises from GROUP B (next video) continuously for 5 minutes.

Rest for 1 minute and repeat the cycle one more time! Have fun!

Equipment: A sturdy bench or something you can step up and down from and a timer.

Dee - MVP Athletic Club, Holland
20 Mins

AS MANY ROUNDS AS POSSIBLE WORKOUT Continued...

Group A Exercises:
* Step Ups
* Tricep Dips
* Superman with Lat Pull
* Burpee

Dee - MVP Athletic Club, Holland
20 Mins

AS MANY ROUNDS AS POSSIBLE WORKOUT Continued...

Group B Exercises:
* Squat with alternating Reverse Lunges
* Alternating Plank Up Downs
* Glute Bridge
* Seal Jacks

Joey - MVP Athletic Club, The Villages
30 Mins

QUARANTINE WORKOUT W/KIDS

Warm-up:
1. Jumping Jacks
2. Arm Circles
3. Squats

Workout:
1. Curls...3x10
2. Overhead Press...3x10
3. Squat...3x10

Stretch:
1. Shoulder, bicep and chest
2. Shoulder
3. Hamstring
4. Quads

Equipment: Set of Dumbbells

Niki - RDV Sportsplex Athletic Club
45 Mins

TOTAL BODY STRENGTH

Workout -- 2-3 Sets of 10-15 Reps

Warm-up:
Cat & Camels & Bird Dogs with Elbow Knee Touch

Workout Set #1
Push-up to Down dog
Superman with a reach around
Lunges (optional biceps+shoulder)
Full sit up
REPEAT 2-3 times

Workout Set #2
Dips
Bent over rows
Squats, single leg or jump squats
Russian twists
REPEAT 2-3 times

Equipment: Dumbbells (optional)

Jimmy - MVP Athletic Club, The Villages
30 Mins

FULL BODY WORKOUT

Workout -- Repeat 4x
Squat x10
Rows x10 each arm
Reverse Lunge x10 each leg
Press x5 each side
Swing x15
Suitcase carry one lap each side

Equipment: Bucket

Niki - RDV Sportsplex Athletic Club
45 Mins

TOTAL BODY STRENGTH/BODY WEIGHT

Workout -- Repeat 2-3x

Push-Ups
Floor Upper Back Squeeze
Hip Extensions
Crunch
REPEAT 2-3 sets

Dips
Superman with a W
Lunges
Plank
REPEAT 2-3 sets

Mobility Move- Thoracic spine rotations

Equipment: None needed

Emily - MVP Athletic Club, Crahen
50 Mins

BODY WEIGHT WORKOUT

Warm-Up -- Run .5 Mile
Workout -- Repeat 6x
10 Squats
12 180 1.25 Squat Hops
10 Lunges
12 Diagonal 1.25 Lunge Hops
10 Tricep Push-Up
12 Alternating 1.25 Push-Up
10 Pikes
12 Diagonal Tucks
10 Broad Jumps

Equipment: None Needed

Rachel - MVP Metro Club
30 Mins

BODY WEIGHT WORKOUT

Workout --
20 Squats
20 Dead Bugs -- 10 each side
Isometric Hold Split Squat -- 30 secs/side)

Cross Over Lunge -- 15 each side
Push Ups -- 15 each side
Mountain Climbers -- 15 each side

Side Lunges -- 15 each side
Straight Leg Sit Up -- 15
Alternating Plank Shoulder Taps -- 30

Equipment: None Needed

Patty - MVP Athletic Club, Crahen
30 Mins

LOWER BODY FOCUS/ENDURANCE

Warm up with: 30 seconds each-high knees, butt kicks, lateral shuffles, lunge with rotation

Every Minute on the Minute Workout (EMOM)

Complete each exercise for 15-20 reps (adjust reps if needed to keep rest periods short ~10-20 seconds) and recover for the remainder of the 1 minute. At the top of the next minute move on to the next exercise. Repeat for all 5 exercises then rest 3-5 minutes and repeat. Complete 3 rounds.

1. Step up with knee lift and reverse lunge
2. Bench skaters (can also be performed on floor)
3. Single Leg Hip bridge
4. Bench Toe Taps
5. Squat jumps (aim to touch bench)

Equipment: Bench/Box

Suzanne - MVP Athletic Club, The Villages
55 Mins

TOTAL BODY STRENGTH WORKOUT

10 exercises. One round of each done 3 times with no breaks between exercises but a 2 minute break between rounds. Weights or bands recommended but not required.

1. Squat Curls Presses
2. Upright Rows with Calf Raises
3. Goblet Squats
4. Walking Planks
5. Crouch to Fly
6. Tricep Extensions
7. Lunge with Twist
8. Lateral Shoulder Raises
9. Push-ups
10. Russian Twists

Equipment: Weights or bands strongly recommended but you can improvise with whatever you may have around the house.

Patty - MVP Athletic Club, Crahen
30 Mins

STRENGTH WORKOUT

Dynamic warm up-beast maker pieces, 10 reps each, 2x thru

One set of challenging weight dumbbells-suggest 15-20# 40 sec work/40 recovery

Front squat
Military press
Renegade Row
Sprawl w curl
Rest 1 minute, repeat 2-3 times, rest 3 minutes

Finisher/Endurance Test
Full Beastmaker, as many as possible (with breaks/modifications) 2 minutes

Equipment: Dumbbells

Isaac - MVP Athletic Club, Brownwood
5-10 Mins

PLANK SERIES

"Plank Progression" -Try these different variations of plank to stay sharp at home, with no equipment!

-- Plank Series- 3 sets/5 reps each
-- Plank series (in push up position) - 3 sets/5 reps each
-- Plank knee unders/knee outs - 3 sets/5 reps each.

If this is tough, then do it everyday until it's not. Once this becomes manageable, use it as a warm-up, then begin to add more exercises.

Equipment: None needed

Katie - MVP Athletic Club, Brownwood
30 Mins

THE BODYWEIGHT BUILDER

Warm-Up:
• 30 Sec Jumping Jacks
• 15 Body Weight Squats
• 10 Arm Circles (Fwd/Bck)
• 30 Sec High Knees

Workout: 3 Sets of 12 Reps
*NOTE: All 6 exercises = 1 Set
• Sit-to-stand Squats
• Push Ups
• Bird Dog w/ Crunch
• Split Jumps
• Dips
• Plank w/ Shoulder Taps

Cool Down:
• Alt. Forward Lunge w/ OH Reach
• Quad Stretch
• Hamstring Stretch
• Standing Chest Stretch

Equipment: Chair or Bench with Weights or Heavy Object Optional

Emily - MVP Athletic Club, Crahen
55 Mins

KETTLEBELL STRENGTH CIRCUITS

Run 1 mile warm-up

CIRCUIT 1
12 Deficit KB squats
12 Decline push-ups
15 OH press to extension
20 Jumping lunges
x3
Run 1/2 mile

CIRCUIT 2
12 Deficit KB deadlifts
12 Single arm row (6 ea. side)
15 Clean to curl
20 Hinge to hops
x3
Run 1/2 mile

CIRCUIT 3
10ea. Deficit KB squat to DL
10ea. Elevated push-up to inverted push-up
10ea. Clean to press
20 Elevated burpees
x3

Equipment: Kettlebell & Two (2) Elevated Platforms

Ben - MVP Athletic Club, Rockford
45-60 Mins

TOTAL BODY STRENGTH WORKOUT

Workout
-- Squat 10x
-- Cross-body mtn climber 20x
-- 4x high knees + 1x burpee 5x
-- Roman shoulders 10x
-- Gate swings 10x
-- Knee grabs 10x
-- Rev or plyo lunges 20 Total or 10 plyo
-- Bicycle crunches 20x
-- Speed skaters 10x
-- Bear crawl 7 forward 7 backward steps

REPEAT 4X

Finish with 20-30 minute walk or run

Equipment: None Needed

Garrett - MVP Athletic Club, Brownwood
45 Mins

STRENGTH AT HOME WORKOUT

Workout
-4 Rounds -20 seconds between each exercise -2 mins between rounds

=Push Ups/ 1 min
=Squats/ 1 min
=Mountain Climbers/ 1 min
=Sit ups/ 1 min
=Plank with Shoulder Tap/ 1 min

Equipment: None Needed

Emily - MVP Athletic Club, Crahen
55 Mins

BODY BAR WORKOUT

Warm-Up -- 5 min jump rope

Workout --
20 BB conventional deadlifts
20 BB cleans
20 walking lunge to OH press
20 OH squats
20 bent rows
1 min jump rope
x5

CORE FINISHER
10 sit-up to OH press
10 leg windmills
10 crunch to extension
10 glute bridges
x4

Cool Down -- 5 min jump rope

Equipment: Body Bar

Larry - MVP Athletic Club, Brownwood
30-35 Mins

HEALTHY HOME STYLE WORKOUT

Warm up: walk around the block 5-7 mins

Workout:

BALANCE 5 Mins
-Heel to toe w/towel 10-12 reps
-Lateral lunge w/leg lift 10-12 reps
-One leg Halo w/towel 10-12 reps

CORE 5 mins
-Bridge w/one leg up 10-12 reps
-Russian Twist w/towel 10-12 reps
-Superman’s 10-12 reps

STRENGTH 5 mins
-Single arm tows 10-12 reps
-Reverse Lunge w/towel Overhead 10-12 reps
-Overhead press 10-12 reps

CARDIO 5 mins
-High Knees 30 second intervals
-Jumping Jacks 12 reps
-Kick forward and back 10-12 reps

Cool down stretch 5-7 mins

Equipment: Towel

Nicole - MVP Athletic Club, Crahen
20-40 Mins

FUNCTIONAL STRENGTH TRAINING

Workout --
10 reps each exercise, 3-5 rounds

Push ups
Band pull aparts
Goblet squats
Single leg deadlift
Reverse lunge
Farmer’s carry

Equipment: One (1) Heavy Weight & Resistance Band

Nicole - MVP Athletic Club, Crahen
20-40 Mins

HIGH INTENSITY DUMBBELL WORKOUT

Workout --
Run 0.25 miles (Red Zone)
Single arm reverse lunge to press (10 ea)
Single arm DB swings (10 ea)
DB jump squats (20 total)
Renegade rows (20 total)
Mountain Climbers (20 ea)

--> Rest 2 min and alow heart rate to recover 110 BPM or less. Repeat 3 rounds for beginner, 5 rounds for advanced

Equipment: Treadmill or outdoors and 1 set of medium dumbells (15 - 30lbs)

Emily - MVP Athletic Club, Crahen
45 Mins

BODY WEIGHT WORKOUT

Jump rope 5 mins

10 Tricep push-ups
15 Squats
10 Box jumps
15 Reverse lunges R
10 Knee drives R
15 Reverse lunges L
10 Knee drives L
15 Tricep dips
100 Jump ropes
x6

CORE WORK
10 table top tucks
20 mountain climbers
10 Pike taps
10 Windmills
x5

Jump rope 5 mins

Equipment: Jump Rope & Step

Chelsea - MVP Athletic Club, Holland
30 Mins

LOWER BODY/CORE PYRAMID

5 rounds of stairs
50 squats
50 lunges (each leg)
50 hip bridges
50 mt. Climbers
50 russian twists
4 rounds of stairs
40 squats
40 lunges (ea leg)
40 hip bridges
40 mt. Climbers
40 russian twists

Repeat with 3 round of stairs, 30 reps of everything, 2 and 20, 1 and 10

Ben - MVP Athletic Club, Rockford
45-60 Mins

COUNT BY 5

Warm-Up --

Workout --
5x Squat plus Reverse lunge each leg
10x speed skaters
15x tricep dips
20x alternating v-up
25x high knees
30x stationary bike
35x shoulder taps
40x mountain climbers

REPEAT 4-5x
Finish with 20-30 minute walk or ruck

Ken - MVP Athletic Club, The Villages
45 Mins

GOLF FITNESS

SMR:
TFL/IT band - 1 set 30 - 60 sec hold
Calves - 1 set 30 – 60 sec hold
T-Spine - 1 set 30 - 60 sec hold

Warm-up/ active stretches:
Half-kneeling calf stretch - 1 set 10 reps
Hip drops - 1 set 10 reps
Reach back - 1 set 10 reps
Helicopter turns - 1 set 10 reps

Core/Balance:
Single-leg bridge - 2 sets 12 reps
Disassociation plank - 2 sets 12 reps
Half kneeling medicine ball rotation - 2 sets 12 reps
Single-leg windmill - 2 sets 12 reps

Perform core/balance as a circuit before moving on to resistance.

Resistance:
Push-up with rotation - 2 sets 12 reps
Squat to press with rotation - 2 sets 12 reps
Lunge stance one-arm incline dumbbell row - 2 sets 12 reps
YTA - 2 sets 12 reps
Lateral bounding - 2 sets 12 reps

Perform resistance as a circuit.

Equipment: Foam roller, medicine ball, dumbbells

Emily - MVP Athletic Club, Crahen
60 Mins

DUMBBELL STRENGTH

1 mile run / 10 min warmup

15 Snatch R/L (first round right side, second left)
10 Squat to lunge to press R/L
21 Alt upright row
x2

.5 mile

15 Chest fly R/L
10 Chest press to sit-up to OH press
21 Russian twist
x2

.5 mile

15 Back fly R/L
10 SL hinge to row
21 halos
x2

REPEAT x2-3

Equipment: Dumbbell

Emily - MVP Athletic Club, Crahen
45 Mins

BODY BAR WORKOUT

Rope 5 mins

21-15-9
Zercher squat
Underhand bent row
Curl
x3

2.5 min rope

21-15-9
Front squat
OH press
Extension
x3

2.5 min rope

21-15-9
Good morning
Superman to pull
Pushup
x3

5 min rope

Sue - MVP Athletic Club, The Villages
30 Mins

WHOLE BODY WORKOUT

Warm-up: Step-ups

Soup can: biceps curls, lateral raises, rows
Heavy book: front raise, single-leg deadlift, lateral squats
Spandex pants: rear delts, rows, single-arm biceps curls, side bends, tricep o-h extensions
Core: planks

Emily - MVP Athletic Club, Crahen
45 Mins

DOUBLE DUMBBELL CIRCUIT 1

Run 1 mile

60 RDLs
1 minute rope
50 front squats
1 minute rope
40 walking lunge to OH press
1 minute rope
30 rows
1 minute rope
20 push-ups
1 minute rope
10 burpees
*then back up the ladder

Run 1 mile

Equipment: Two (2) Dumbbells

Vanessa - MVP Athletic Club, The Villages
20 Mins

HIIT CIRCUIT

WORKOUT (30 seconds each exercise for 3 rounds):

Circuit #1
• V-sit with pillow press
• Russian twists
• Plank to Pike toe touch

Circuit #2
• Pillow transfer
• Hip Bridge with pillow squeeze
• Plank to rotation

Equipment: Pillow

Emily - MVP Athletic Club, Crahen
45-60 Mins

BODY WEIGHT WORKOUT

Run 2 mile warm-up

10 broad jumps
20 reverse lunges
10 up-down push-ups
20 mountain climbers
10 crunches
Run .2 miles
x5

Run 1 mile cool-down

Emily - MVP Athletic Club, Crahen
45-60 Mins

BODY WEIGHT WORKOUT

5 minute jump rope

30-20-10-20-30 rep scheme
Squats
Bear crawl
Shoulder taps
Side-lying hip raise R
Glute bridges
Side-lying hip raise L
Burpee to row
110 jump ropes
x5

Emily - MVP Athletic Club, Crahen
45-60 Mins

BODY WEIGHT WORKOUT

Run .5 miles

20 lateral squats
10 inchworm w/jack
20 push-ups
10 beast to crab flow
20 glute bridges
30 frog pumps
10 rock'n'roll burpees
Run .5 miles
x5

Emily - MVP Athletic Club, Crahen
45-60 Mins

BODY WEIGHT WORKOUT

Run 5 minutes

Run 1 minute
20 squats
20 reverse lunges
20 single leg hinges
10 inchworms
10 push-ups
5 plyo push-ups
10 burpees
20 skips
20 jumping lunges
20 jumping squats
REST
x5

YOGA | MIND/BODY
Karine - MVP Athletic Club, Crahen
5 Mins

Vital Energy Connection (Pre-Yoga Prep)

Yanet - RDV Athletic Club, Orlando
30 Mins

Sustainable Practice with Twists

Suzanne - MVP Athletic Club, The Villages
60 Mins

Gentle Hip Opening Focused Practice

Sally - MVP Athletic Club, Crahen
40 Mins

Gentle Yoga Practice

Equipment: No equipment needed

Yanet - RDV Sportsplex Athletic Club
35 Mins

Sunset Yoga

Equipment: No equipment needed

Suzanne - MVP Athletic Club, The Villages
45 Mins

Tone & Balance

Equipment: Chair, Towel, Weights Optional

Yanet - RDV Sportsplex Athletic Club
35 Mins

Home Practice

Equipment: No equipment needed

Carley - MVP Athletic Club, Holland
20 Mins

Daily Yoga Practice

Equipment: Mat Optional

Suzanne - MVP Athletic Club, The Villages
45 Mins

Yoga for Back Pain

Equipment: Yoga Mat, Strap/Towel Optional

Suzanne - MVP Athletic Club, The Villages
30 Mins

Chair or Ball Yoga

Equipment: Straight backed chair with no arm rests or an exercise ball

Sally - MVP Athletic Club, Crahen
45 Mins

Intermediate Level Yoga Deep Stretch Flow

Bev - RDV Sportsplex Athletic Club
15 Mins

At Home Meditation

Chantal - RDV Sportsplex Athletic Club
30 Mins

Gentle Yoga

Ellen - MVP Athletic Club, The Villages
30 Mins

Yoga Stretch 1

Breathwork
gentle stretching seated
gentle stretching lying down
Savasana, final relaxation
Equipment: yoga mat

Yanet - RDV Sportsplex Athletic Club
60 Mins

Sustainable Practice

This class is infused with some postural elements to help you feel better. Good posture aids in good breaths and this reduces your body’s stress level.

Ellen - MVP Athletic Club, The Villages
50 Mins

Pilates w/Small Ball and Strap 2

Seated warm up
Seated small ball stretching and Upper body work
Seated Pilates core exercises
Supine core work
Side body stretch and strengthen
Inner thigh strengthening
Rolling like a ball
Kneeling leg work
Cool down stretch
Equipment: yoga mat, small ball, exercise strap

Kortney - MVP Athletic Club, Holland
30 Mins

Pilates

Ellen - MVP Athletic Club, The Villages
40 Mins

Pilates w/Small Ball and Strap 3

Seated warm up
Seated small ball stretching and Upper body work
Seated Pilates core exercises
Supine core work
Kneeling leg work /ball
Side body stretch and strengthen
Inner thigh strengthening
quad strengthening
Cool down stretch

Equipment: yoga mat, small ball, exercise strap

Karine - MVP Athletic Club, Crahen
60 Mins

Recovery Yoga

Equipment: Carpet or yoga mat, a cushion, 2 blankets

Mark - RDV Sportsplex Athletic Club
50 Mins

Yoga Practice

Equipment: Comfortable Clothing, Yoga Mat if available, Yoga Strap or Bathrobe Tie, Yoga Blocks or Home Blocks Described on Video Bath Towel

Ellen - MVP Athletic Club, The Villages
60 Mins

Intermediate Yoga

Breathwork
Yoga stretches
Sun Salutation A
Yoga Flow poses
Standing Balance
Savasana ( final resting pose)

Equipment: yoga mat, yoga block and strap optional

Karine - MVP Athletic Club, Crahen
55 Mins

Basic Yoga

Equipment: Carpet or yoga mat, a cushion, 2 blankets

Mark - RDV Sportsplex Athletic Club
60 Mins

All Levels Yoga Practice An in-home all levels practice with optional assistance focusing on standing balance poses and prone/supine core strengthening on the mat.

Equipment: Yoga mat(s), two chairs, folded towel

Yanet - RDV Sportsplex Athletic Club
11 Mins

Yoga for Strong Legs

ACTIVE AGING
Becky - MVP Sportsplex
30-35 Mins

BALANCE

Workout --
*15-20 min walk for warm up
1. Single leg (SL) balance 2x30 sec each side
2. Gate swing (SL) 2x15 reps each side
3. Squat to heel raise 2x15
4. Figure 8's (SL) 2x15 each side
5. SL Reaches 2x10 each side
6. Hip Arcs (SL) 2x15 each side

Equipment: Chair, railing or wall

Vanessa - MVP Athletic Club, The Villages
45 Mins

SEATED STRENGTH

WARM-UP (30 sec each):
-Marches
-Shoulder Rolls (Forward/Back)
-Rotations
-Ankle Rotations
-Reaches

WORKOUT (12-15 reps 2-3 sets):
-Sit to Stand opt: use a wall or -Single Leg
-Towel Press
-March to Extension
-Towel Pulldown
-Toe Reach opt: Single Leg deadlift
-Towel Front raise with rotation
-Calf raises opt: Towel toe push
-Towel Tricep extension
-Lateral taps opt: Standing lateral raises
-Towel Bicep curl
-Towel rotations

STRETCH (Hold 30-60 sec each):
-Seated Figure 4
-Seated Hip Flexor
-Chest opener
-Tricep stretch
-Shoulder stretch - arm across

Equipment: Chair, Towel, (Optional) Weights, Resistance Band

Suzanne - MVP Athletic Club, The Villages
45 Mins

CHAIR or BALL YOGA

Standing Hip Openers and Balance

Equipment: Chair (no sides) or Exercise Ball.

Class will be all seated or standing using the chair or the ball to assist/make things more challenging. Hip openers and balance poses with minimal to no forward folding.

Chantal - RDV Sportsplex Athletic Club
30 Mins

CHAIR YOGA

Equipment: Yoga Strap/Band

Suzanne - MVP Athletic Club, The Villages
45 Mins

CARDIO TONE & BALANCE

Warm up: march, high knees, hamstring curls, step touch, squats and breath

Each exercise below performed for one minute:
Single leg lateral lifts
March or jog in place
Bicep curl to overhead press with calf raise
Jumping jacks
Lunges right side
Lunges left side
High knees
Push Ups
Step touch or skaters
Single leg dead lifts - each side
Hamstring curls
Tricep dips or kickbacks

Core:
Seated or standing lateral side bends
3 x 1 minute planks

Stretch

Equipment: chair or ball, set of weights, band or two cans of vegetables!

Ken - MVP Athletic Club, The Villages
30 Mins

TOTAL BODY WORKOUT

Warm-up: 10-minute walk

Core/Balance:
Floor marching – 2 sets 12 reps
Floor Bridge – 2 sets 12 reps
Single-leg Balance reach – 2 sets 12 reps

Perform core/balance as a circuit before moving on to resistance.

Resistance:
Scaption – 3 sets 12 reps
Incline push-up – 3 sets 12 reps
Bent-over cobra – 3 sets 12 reps
Sit to stand – 3 sets 12 reps
Biceps curls- 3 sets 12 reps

Perform as resistance as a circuit

Equipment: Dumbbells, Chair (Optional)

Karine - MVP Athletic Club, Crahen
60 Mins

Recovery Yoga

Equipment: Carpet or yoga mat, a cushion, 2 blankets