ITS TIME TO SHAPE UP TO YOUR FULL POTENTIAL
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 2021 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.
Monday Individual WorkoutsExample 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) 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 WorkoutsExample Workout:
Warmup- Movements and strethes to prepare for the workout 10 mins 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 nest 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 RotationsExample Workout:
Warmup- Movement and stretches to prepare for the workout 5-10mins Stations: 5-7 Stations Station 1: Run// Skaters// Pogo Jumps Station 2: Push press// Bent rows // Bicep curls Station 3: Banded Thrusters// Band Pull Apart//Band tricep Extension 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* |