ITS TIME TO SHAPE UP TO YOUR FULL POTENTIAL
New and Exciting Changes Coming SOON in 2024!!!!!

The main goal of SOA SHAPE UP is to help you stay fit and in shape with whatever personal goals you wish to achieve for the upcoming calendar year.  If you cant commit to a regular gym then SOA SHAPE UP is for you. No home personal gym, SOA SHAPE UP is also for you. Cant afford a personal trainer SOA SHAPE UP is definitely for you. Need to have a workout partner well then its SHAPE UP for you my friend. See below for all planned workouts.

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Monday Individual Workouts

Example Workout:
Warmup- Movements and stretches to prepare for workout 5-10mins

Tabata Time: 30 seconds on 30 seconds rest
4-5 Rounds (25-30 mins)
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1. Reverse Lunges
2.  Mountain Climbers
3. Hand Release push ups
4. Body Squats
5. Air Punches

Cool down/Core 6mins
2-3 Rounds 30 seconds each exercise
1. Russian Twist
2. Flutter kicks
3. Plank

Stretch-5-10mins

*There will be modifications for exercises if needed*

Wednesday Accountability Workouts

​Example Workout:
Warmup- Movements and strethes to prepare for the workout 10 mins
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Partner Workout: 3-5 Rounds  (30-35min)
For time or Rep
Partner A: Jumping Jacks
Partner B: Body Squat 
*Run one lap together before moving to the next station*
Partner A: Dumbbell Presses
Partner B: Squat Hold
*Run*
Partner A:Side Lunges
Partner B:Side Shuffles
*Run*
Partner A: Dumbbell Floor Press
Partner B: Supermans
*Run*
 
Cool Down/ Core/ Stretch

​*There will be modifications for exercises if needed*

Friday Station Rotations

Example Workout:
Warmup- Movement and stretches to prepare for the workout 5-10mins

Stations: 5-7 Stations 
Station 1: Run// Skaters// Pogo Jumps
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Station 2: Push press// Bent rows // Bicep curls
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Station 3: Banded Thrusters// Band Pull Apart//Band tricep Extension 
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Station 4: Kettlebell swings// Kettle Bell High Pulls// Kettlebell Squat to curls

Station 5: Alternating toe touches// Heel touches// Crunches

Cool down/ Stretch

​*There will be modifications for exercises if needed*