Category: Fitness

#LETSMOVECANADA – 2025 NATIONAL HEALTH AND FITNESS DAY!

FITNESS

Get out and get active to celebrate National Health and Fitness Day on Saturday, June 7th at your local MOVATI Athletic club.

Jessica and Sydney from our Ottawa clubs are challenging you! Take part in their HIIT

Circuit 1: Upper Body

Directions: Complete the following circuit 4 times, resting 1 minute

  1. Pullups

Reps: As many reps as possible in 30 seconds.

  1. Jumping Jacks

Reps: 60 reps

  1. Pushups

Reps: As many reps as possible in 30 seconds.

  1. Dips

Reps: 8-12

  1. Curls with Resistance Bands

Reps: 20

 

Circuit 2: Lower-Body

Directions: Complete the following circuit 4 times, resting 1 minute

  1. Mountain Climb

Reps: 45

  1. High Knees

Reps: 30 each knee

  1. Squat Jumps

Reps: 45 sec.

  1. Lunges

Reps: 20 each leg

  1. Calf Raises

Reps: 50

 

Circuit 3: Abs

Directions: Complete the following circuit 4 times, resting 1 minute

  1. Crunches

Reps: 25

  1. Bicycle Crunches

Reps: 45 sec.

  1. Sit-ups

Reps: 15

  1. Hanging Knee Raises

Reps: 15

  1. Oblique Crunches

Reps: 20 (each side)

or

Group Fitness challenge.

https://youtube.com/shorts/CFDyYbC0nnI?si=tRok5C0CqRmh9dbU

To learn more about these challenges, head over to our social media channels. Complete either one or if you are up for it why not conquer both? Share your experience on social media using the hashtag #MOVATIMovesCanada #LetsMoveCanada.

https://youtube.com/shorts/npBektW5iag?si=W6d-LcqKYAH4ZpI0

To learn more about National Health and Fitness Day, check out the Fitness Industry Council of Canada website: https://ficdn.ca/

Story Credit: Anthony Cozzetto, Social Media Specialist

 

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

MOVATI Integration – App & Website

FITNESS

As of May 12th, the MOVATI website and App group fitness class booking systems have been integrated. Members who use the website to register for group fitness classes (typically through the Member section of the website) will now see their booked classes when they log into their MOVATI app.

  • What this means for Members:
    • New login process for the MOVATI website Group Fitness Schedule (same login as the MOVATI App) to verify membership
      • Home Club
      • Barcode
      • Name
    • MEMBERS MUST HAVE AN INDIVIDUAL EMAIL ADDRESS ON THEIR IGNITE MEMBERSHIP PROFILE IN ORDER TO SIGN IN SUCCESSFULLY!
    • Ability to remember user on device for future logins

Story Credit: MOVATI Marketing Team

 

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

Start Strong, Start Confidently! Book Your Game Plan Session Today!

FITNESS

Whether you’re new to fitness or an experienced enthusiast, building a successful workout routine requires a thoughtful approach that considers your individual needs and goals.

At MOVATI we put our members first by providing them with a strong start to their fitness journey. As part of every membership, you’ll receive an annual complimentary Game Plan Session (GPS) session. Designed specifically for you to assess and track your health and wellness, you’ll work with a certified MOVATI fitness professional to design a personalized fitness plan to meet your needs and goals.

WHAT IS GPS?

Game Plan Session

Our Fitness Professionals combine data from your InBody and Movement Assessment with real-time lifestyle data to build a program that positively impacts all aspects of your life.

What’s Included

In Depth Goal Setting and Needs Analysis

Looking to create new fitness goals? Work with a MOVATI Certified Fitness Professional to get you on track.

Personalized Movement Education

Personalized Movement Education

Our Fitness Professionals take you through a Movement and Mobility assessment, backed by science, followed by corrective exercises tailored to you and your goals.

Comprehensive InBody Analysis

Comprehensive InBody Analysis

Start tracking your progress or set a fitness baseline with an InBody Analysis Sheet.

Personalized Road Map

Receive a customized exercise prescription plan to achieve your goals.

Access to MOVATI Personal Training App

2 Weeks Access to MOVATI Personal Training App

360 degree support in all aspects of wellness including nutrition, mobility, strength training and endurance.

 

Story Credit: Milad Emadi Director, Performance Coaching

 

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

5 Pilates Reformer Exercises To Enhance Your Golf Game

FITNESS

Why are Pilates exercises good for golfers?

Golf and Pilates have a lot in common. Both require that your mind be connected to your body. Have you noticed how a tiny change in alignment can have a huge impact on your swing? Pilates will strengthen your mind-body connection and help you create good movement habits, which results in a strong and accurate swing.

Functional Pilates for Golf can help the golfer maintain the spine angle at address, which is essential to efficiently load and rotate through the backswing, harness the power of the core at impact as well as successfully maintain balance through the finish. An inability to effectively maintain the spine angle throughout the swing puts a tremendous amount of force on the lower back and neck.

When we apply Pilates moves, we are offsetting sitting and preparing the body to play golf with more precision, power and accuracy. Here are my five specially selected moves to try.

 

Bridge 

This common movement is performed on the Reformer by tilting the pelvis posteriorly to flex the lumbar spine, one vertebra at a time to a high bridge position. Then, soften the sternum and roll the spine back down to the carriage, beginning with the thoracic spine.

This is a great exercise to open the front of the body and to work on hip stability. It also works the glutes and hamstrings, which are important for a strong athletic stance.

 

Twist Sitting on Short Box

Torso Rotation with a stable lower body is crucial for golf. In this movement, the hips are fixed but the torso is rotating, following a similar movement that you would in the swing.

 

Side Arm Series (especially Twist and Side Bends, aka mermaid)

This is performed either sitting or kneeling (more advanced) on the Reformer sideways. The arms are in a big circle holding the straps while rotating the torso.

Mermaids lengthen and strengthen the side body. When the side body is less stiff, the other planes move better too, which promotes proper golf form.

 

Supine Arms in Straps or mid-back series (Lower Lift, the well-known Pilates Hundreds, and/or the Oblique Press)

Supine Arms in Straps are performed by lying supine on the Reformer carriage, with the pelvis and spine neutral. The legs are in a tabletop position. One hand is in the loop with an open hand grip. Your shoulder is flexed to 90 degrees.

Cross the arm over the torso while simultaneously flexing and rotating the spine and extending the legs. Complete repetitions and then complete on the other side.

These movements combine core stability and breathing and are great for abdominal strength. Lots of golfers end up with back pain due to weak abdominal muscles. Building core strength will help to avoid any back pain and also will help with overall performance.

 

Eve’s Lunge/Single Thigh Stretch

One can perform this stretch with one foot on the reformer, and the other down on the floor so you get a really good quad and hip flexor stretch.

Keep the spine stable and hips as level as possible. Press back leg against the shoulder block of the Reformer while bending knee of front standing leg, feeling stretch in the hip flexors of back leg. Maintain gluteus maximus engagement in the back leg to keep the pelvis pulled forward and to avoid extending the lumbar spine. To increase stretch, lift the inside arm up toward the ceiling and hold for 30 seconds.

You can also extend the front leg to get more of a hamstring stretch. For golfers, getting a good stretch in these regions is super important.

 

Story Credit: Allen Panuncio – Canadian Professional Golf Association, Senior Instructor, Richmond Hill Golf Club

 

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

How does exercise improve our mental health?

FITNESS

The fitness industry has for long focused on the physical benefits of consistent exercise, such as increased muscle mass, endurance, improved cardiovascular health and other metabolic effects.

However, an often overlooked, but equally significant, area of improvement most regular gym-goers report is improved mental health. So, is this really the case and why does it occur?

Improved Sleep

It’s well known that sleep and mood are closely related. You probably notice in yourself what a difference a good night’s sleep can make in the way you carry yourself and in your interactions with others.

And the great part about exercise is that it can improve your sleep quality! If you have trouble falling asleep you may be surprised by what exercise can do to help improve this part of your life. The effects of good sleep will slowly trickle into all areas of your life and help you be the best version of yourself.

Social Interaction

Have you noticed working out from home just isn’t quite the same? It may be because part of the positive effects that come from being around other people!

Even if you don’t engage in conversation with other members or staff, a simple “hi” as you walk through the doors, a smile from a stranger or asking how many more sets someone has left on a machine all add up and play a part in keeping us feel part of a community. This feeling of togetherness and belonging is a core element of good “mental hygiene.”

Stress relief

Stressful day at work? An exercise session may be just what you need to put a pause or even a full stop on the cycle of negative thoughts running through your mind. It is a time to focus on yourself, both mentally and physically.

Putting a halt to the cycle of negative thoughts and feelings allows us to process them and turn a new leaf. Once we are able to work through the short term emotions we can approach life’s problems in a better frame of mind which, in turn, supports long term mental health!

Boost Self-Esteem

What feels better than reaching a goal? The gym gives us the tools and space to achieve quantifiable goals, both big and small. Sometimes life gets in the way of our emotional well-being but coming into the gym and seeing that you’re getting stronger or moving faster can act as a catalyst for a better day, week or month.

Our self-esteem is how we view ourselves and so making time for our physical and mental health tell your brain that you matter most and are capable of achieving your dreams even outside of MOVATI’s walls.

So, how much do you need?

The recommendations are to set aside about 30 minutes in your day, 3-5 times a week to notice improvements in mental health, particularly with anxiety and depression. Even if you can’t make it into the gym 3-5 times a week, pairing gym workouts with outdoor walks and leisurely activity can also help you reap the benefits.

Story Credit: Milad Emadi, Director, Performance Coaching , MOVATI Athletic

 

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

The Facts on Fasted Workouts

FITNESS

Pros and Cons of Weight Training on an Empty Stomach

Is it possible to exercise while fasting? This is a common question for those who fast during Ramadan and abstain from eating and drinking between sunrise and sunset each day. Commonly, we believe that food gives us energy and therefore it will be difficult to fast and exercise at the same time; although true, it’s still important to make time for physical activity and there are many benefits to fasted exercises.

WHAT ARE THE BENEFITS TO FASTED EXERCISES?

When you exercise while fasting, your muscles do not have as much sugar (i.e. glucose) to use as energy, so instead the body taps in to stored fat as an energy source. This causes the body to breakdown glycogen for energy and burn fat, which is controlled by your sympathetic nervous system (SNS) when activated by exercise and lack of food combined. Exercise and fasting together also yields acute increases in oxidative stress, which benefits your muscles. Fasted exercises have been known to trigger genes and growth factors, including brain-derived neurotropic factor (BDNF) and muscle regulatory factors (MRFs). These systems signal brain stem cells and muscle satellite cells to convert into new neurons and new muscle cells, respectively.

This means that exercise while fasting may help to keep your brain, neuro-motors and muscle fibers biologically young. This may go way beyond helping you to burn more fat and lose weight; it may help you to:

  • Turn back the biological clock in your muscle and brain
  • Boost growth hormone
  • Improve body composition
  • Boost cognitive function
  • Boost testosterone
  • Prevent depression

WHEN IS THE BEST TIME TO WORKOUT?

Generally, most people find it easier to exercise right before sunset as you can push yourself a little more knowing that you’re going to break your fast soon. Another preferred option is to wait one hour after eating to allow time for digestion and energy to increase. For most people, going to the gym in the middle of the day will be exhausting and will not allow the body to refuel properly. During the first few days of Ramadan, it is recommended to start off slow around 20-30 minutes as your body adjusts to the changes. Once you have tested your endurance and are more accustomed to the change, you can increase your time at the gym accordingly.

WHAT TYPES OF WORKOUTS ARE BEST?

Ramadan is not a time to push your limits and set new personal records. Instead, it should be

treated as a time to maintain fitness or if you are not accustomed to working out then it’s

better to engage in lighter activity’s such as walks, swimming, yoga, or stretching. Those

fasting should stick to strength training, resistance training and non-rigorous cardio.

CAN I STRENGTH TRAIN DURING RAMADAN?

For strength specific training, it is recommended to workout 2 hours before you break your

fast. This way, you can eat several times post workout to help your body refuel and recover

while maximizing your feeding window.  For heavy lifting, it’s important to eat within

30-minutes after your workout and your meal should include fast-assimilating protein like

a protein shake.

HOW CAN I STAY HYDRATED WHILE FASTING?

During Ramadan, lighter cardio is recommended over rigorous cardio as you do not want to

lose water out of your system by over sweating. Staying hydrated is very important and can

be maintained by drinking water during the eating window. It is highly recommended to avoid

coffee and green tea and they are diuretics and will cause you to lose more liquid. It is

recommended to breakfast with dates, followed by two glasses of water. Thirst is often

confused for hunger and drinking water first can help prevent overeating. Aim to drink one

gallon of water and eating foods with high water content, like soups, watermelon, and salads.

HOW CAN I REFUEL MY BODY?

While Ramadan is a time for fasting, it’s also a time for indulgence. Those breaking their fasts

tend to give into cravings for unhealthy foods and overeat, causing weight gain. When break

ing fast, try having healthier options first and save the treats for the end of the meal. Aim to

eat healthy, whole and unprocessed foods 90% of the time.

Story Credit: Milad Emadi, Director, Performance Coaching , MOVATI Athletic

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming and improve your mobility and recovery by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

Tips for Preparing Your Body for Spring Sports

FITNESS

Spring is just around the corner, and for many athletes, that means it’s time to gear up for spring sports. Whether you’re a seasoned athlete or new to the game, it’s crucial to prepare your body for the demands of the upcoming season.

Our Performance Coaches will help you explore the importance of preparing your body for spring sports, common injuries to watch out for, various physical conditioning techniques, strength training exercises, flexibility and mobility exercises, and injury prevention strategies.

By following these essential tips, you can ensure that you are ready to perform at your best and minimize the risk of injuries.

 

Importance of Preparing Your Body for Spring Sports

Preparing your body for spring sports is vital for several reasons. First and foremost, it helps you avoid injuries. When your body is properly conditioned and prepared, it is better able to handle the physical demands of the sport. Second, proper preparation enhances your performance. Focusing on conditioning, strength training, and flexibility can improve your speed, agility, and overall athletic ability.

Additionally, preparing your body for spring sports allows you to ease into the season gradually. If you jump straight into intense training or competition without prior preparation, you may experience muscle soreness, fatigue, or even overuse injuries. Taking the time to prepare your body helps minimize the risk of these issues and allows you to enjoy sports to the fullest.

 

Common Injuries in Spring Sports

Before diving into the various ways to prepare your body for spring sports, it’s essential to be aware of the common injuries associated with these activities. Different sports carry different risks, but some injuries are prevalent across the board. Sprains, strains, and overuse injuries are among the most common. These can occur due to sudden movements, inadequate warm-up, or repetitive motions.

Additionally, concussions and other head injuries are a concern in contact sports like soccer and lacrosse. It’s crucial to be mindful of the signs and symptoms of concussions and seek medical attention if necessary. Other common injuries include fractures, dislocations, and muscle tears. Understanding the risks and taking preventive measures can go a long way in reducing the likelihood of these injuries.

 

Physical Conditioning for Athletics

Physical conditioning is crucial for preparing your body for spring sports. It involves improving your cardiovascular fitness, muscular endurance, and overall stamina. One effective way to achieve this is through aerobic exercises. Running, cycling, swimming, or using the elliptical machine are great cardiovascular exercises that can help improve your endurance and stamina.

In addition to aerobic exercises, incorporating interval training into your routine can be highly beneficial. Interval training involves alternating between high-intensity bursts of exercise and periods of rest or lower intensity. This type of training helps improve your anaerobic capacity, which is essential for sports that require quick bursts of energy, such as sprinting or jumping.

 

Strength Training Exercises for Spring Sports

Strength training is another crucial component of preparing your body for spring sports. It helps build muscle strength, power, and stability, which are essential for optimal athletic performance. Some effective strength training exercises include squats, lunges, deadlifts, push-ups, pull-ups, and planks.

When designing your strength training routine, it’s important to target the muscles and movements specific to your sport. For example, if you play baseball, focusing on exercises that strengthen your core, arms, and legs can greatly enhance your performance.

Flexibility and Mobility Exercises

Flexibility and mobility are often overlooked but crucial aspects of preparing your body for spring sports. They help improve your range of motion, joint stability, and overall movement efficiency. Dynamic stretching exercises, which involve moving your body through a full range of motion, are particularly beneficial for warming up and preparing your muscles for activity.

Incorporating exercises that target specific muscle groups and joints can also help improve flexibility and mobility. For example, yoga or Pilates can be excellent options for enhancing overall flexibility and core strength. Additionally, incorporating exercises that focus on hip mobility, shoulder mobility, and ankle mobility can be particularly helpful for athletes participating in sports like soccer, basketball, or tennis.

 

Injury Prevention Strategies

While it’s impossible to completely eliminate the risk of injuries, there are several strategies you can implement to minimize the likelihood of getting injured during spring sports. Firstly, always warm up before any physical activity. A proper warm-up should include dynamic stretching, light aerobic exercises, and sport-specific movements to prepare your body for the upcoming activity.

Secondly, listen to your body and pay attention to any pain or discomfort. Pushing through pain can lead to more severe injuries. If you experience any persistent pain or notice any changes in your body, it’s essential to seek medical attention and take the necessary steps to prevent further damage.

Lastly, prioritize rest and recovery. Your body needs time to repair and regenerate after intense physical activity. Make sure to incorporate rest days into your training schedule and get enough sleep each night. Proper nutrition and hydration are also crucial for optimal recovery and injury prevention.

 

Conclusion

Preparing your body for spring sports is a crucial step in ensuring a successful and injury-free season. By understanding the importance of preparation, being aware of common injuries, and implementing physical conditioning, strength training, flexibility and mobility exercises, and injury prevention strategies, you can set yourself up for success. Remember to always listen to your body, seek professional guidance if needed, and prioritize rest and recovery. With these essential tips in mind, you’ll be ready to hit the field or court with confidence and perform at your best.

 

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming and improve your mobility and recovery by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

 

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

Cardio Exercises to Boost Heart Health and Stamina

FITNESS

In this modern age, maintaining cardiovascular health is more important than ever. One of the most effective ways to enhance cardiovascular health is through regular cardio exercises.

What are Cardio Exercises?

Cardio exercises, also known as cardiovascular exercises or aerobic exercises, are physical activities that increase the heart rate and promote the circulation of oxygenated blood throughout the body. Cardiovascular exercises not only strengthen the heart muscle but also enhance the efficiency of the entire cardiovascular system. Incorporating a mix of aerobic exercises into your routine can yield significant cardiovascular benefits over time.

Benefits of Cardio Exercises

Cardio exercises offer a myriad of benefits beyond just improving cardiovascular health. They help in weight management, enhance mood, boost energy levels, improve sleep quality, promote heart health, enhance stamina, and reduce the risk of chronic diseases such as diabetes, hypertension, and stroke. Regular cardiovascular workouts strengthen the heart muscle, improve blood circulation, and lower blood pressure, reducing the risk of heart disease and stroke. Additionally, engaging in aerobic activities increases stamina and endurance, allowing you to perform daily tasks with ease and tackle physical challenges more effectively.

Types of Cardio Exercises

Bungee Workout™

With a focus on choreography, experience the feeling of gracefully flying in the air with this core-focused, toning, full body workout that improves balance and stability.

Dancing

Whether it’s dancing in our BurlesK studio class or in a club, dancing is a fun and enjoyable way to get your heart rate up and burn calories. Various dance styles such as Zumba, salsa, hip-hop, and ballet offer cardiovascular benefits.

Walking

An accessible and low-impact exercise suitable for individuals of all fitness levels It can be done indoors on a treadmill or outdoors in various settings such as parks, neighborhoods, or hiking trails.

Running

A high-intensity aerobic exercise that involves moving at a fast pace, typically faster than a brisk walk Running can be done on treadmills, tracks, roads, or trails, and it offers numerous health benefits, including improved cardiovascular endurance and calorie burning.

Cycling

Whether it’s riding a stationary bike at the gym, cycling outdoors on roads or trails, or participating in spin classes, cycling is an effective cardio exercise that strengthens the lower body muscles and improves cardiovascular health

Swimming

Perfect for any fitness level, our aqua-fit classes offer a great combination of cardio and conditioning exercise. Water provides full-body resistance while being low-impact, making it ideal for those with injuries or desiring a more therapeutic workout. We offer a wide range of classes and open swim times to fit your schedule. So, what are you waiting for? Jump in and join the fun.

HIIT (High-Intensity Interval Training)

HIIT involves alternating between short bursts of intense exercise and brief rest periods. This type of workout is highly effective for improving cardiovascular fitness, burning calories, and boosting metabolism in a shorter amount of time.

Kickboxing

Combining martial arts techniques with cardio exercises, kickboxing workouts provide a high-intensity cardio workout that also helps improve coordination, balance, and flexibility.

How Much Cardio Exercise Do You Need?

According to the Australian Department of Health guidelines, adults should aim for at least 150 to 300 minutes of moderate-intensity cardio exercise or 75 to 150 minutes of vigorous-intensity exercise per week, spread across several sessions. This translates to about 30 to 60 minutes of exercise on most days of the week.

Safety Tips for Cardio Workouts

Start Slow

If you’re new to exercise or have any underlying health conditions, start with low-intensity activities and gradually increase the intensity over time.

Stay Hydrated

Drink plenty of water before, during, and after your workouts to prevent dehydration.

Listen to Your Body

Pay attention to any warning signs such as chest pain, dizziness, or shortness of breath, and stop exercising if you experience any discomfort.

Proper Warm-up and Cool-down

Always begin your workouts with a proper warm-up and end with a cool-down to prevent injuries and muscle soreness.

Conclusion

Incorporating cardio exercises into your routine is key to maintaining optimal cardiovascular health. Whether you prefer walking, running, cycling, swimming, or any other type of aerobic activity, finding activities you enjoy can make staying active a rewarding and sustainable lifestyle choice. Remember to consult with a healthcare professional before starting any new exercise regimen, especially if you have any pre-existing medical conditions.

The Captain America Workout: Train like a Super Soldier

FITNESS

Are you ready for the highly anticipated release of Captain America: Brave New World?

We are so excited to see how Marvel Studios will conclude Phase 5 of the Marvel Cinematic Universe (MCU) and how this story fits into the upcoming Phase 6.

In honour of the February 14th release day of Captain America: Brave New World, we want you to train like a true hero.

The Captain America Workout Routine:

Captain America Workout Day 1: Lower Body Day

Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline

Exercise Sets Reps
Squat 3 5
Deadlift 3 5
Jump Squats 2 12
Box Jumps 2 10
Lying Leg Curl 2 12
Standing Machine Calf Raise 2 15

Captain America Workout Day 2: Upper Body Day

Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline

Exercise Sets Reps
Military Press 3 5
Incline Dumbbell Press 3 5
Pull Up 3 12
Z Press 3 8
Push Up 3 12
Inverted Row 3 12

Captain America Workout Day 3: Active Recovery

On your active recovery days feel free to work on mobility (yoga is an excellent option)

Reserve your spot in one of our many Yoga class now: https://movatiathletic.com/members/#schedule

Captain America Workout Day 4: Lower Body Day

Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline

Exercise Sets Reps
Trap Bar Deadlift 3 5
Front Squat 3 5
Leg Press 3 12
Seated Leg Curl 2 15
Jumping Lunges 2 15 Each
Seated Calf Raise 2 15

Captain America Workout Day 5: Upper Body Day

Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline

Exercise Sets Reps
Bent Over Row 3 5
Incline Bench Press 3 5
Kneeling Shoulder Press 3 5
One Arm Dumbbell Row 3 12 Each
Dips 3 15
Chin Ups 3 15

Captain America Workout Day 6: Abs/Arms

Exercise Sets Reps
Plank 3 30 Sec.
Sit Up 3 15
Bicycle Crunch 3 15
Lying Floor Leg Raise 3 15
Weighted Crunch 3 10
Chin Ups 3 15
Dumbbell Curls 2 10
Overhead Dumbbell Extension 2 10
Barbell Curl 2 10
Skull crusher 2 10

Captain America Workout Day 7: Active Recovery

On your active recovery days feel free to work on mobility (yoga is an excellent option)

Reserve your spot in one of our many Yoga class now: https://movatiathletic.com/members/#schedule

So, who thinks they can do this all day? Members, Assemble!

Story Credit: Anthony Cozzetto, Social Media Specialist & Tyler Loucks, National Manager, Performance Coaching

 

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

Group Fitness – Aerial Hoop

FITNESS

Class Category: Strength

Studio: Vibe

Class Length: 45-55 Minutes

Aerial Hoop – Level 1

This is the first stop on your journey to learning the beautiful, fun and strength building art of Aerial Hoop. Hoops will be set to a height that is accessible by sitting into the hoop. Class starts with a warmup and conditioning segment, followed by in hoop skills that are fun, exciting and IG photo worthy poses all put together in a beautiful flow.  This class will prepare you with the important foundations to move on to higher levels. Please attend at least 4 Level 1 classes before trying Level 2 Aerial Hoop.

Aerial Hoop – Level 2

PREREQUISITE- Minimum of 4 Level 1 to Aerial Hoop classes In Level 2 Aerial Hoop we build on the foundations learned in our Level 1 classes. This class is open to those who have taken at least 4 Level 1 classes and are familiar with basic poses and entries to the hoop as well as the safety precautions. In this level, you will learn beautiful poses such as twisted arabesque, mermaid, angel and so much more! Here we continue to develop strength with conditioning exercises and then take all the skills learned to combine them into exciting flows. This is where your love for Aerial Hoop will really develop!

Story Credit: Jayde Kabeya, National Manager, Group Fitness Education

 

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.