Merit Fitness
General FitnessThis program is a 4 Week- 3 day a week program that focuses on moving your body weight for your workouts. The focus of this program is to get in tune with the way your body moves, recovers, and preforms with only using your own body weight as a measure. This is a perfect program to use while working out at home, on your lunch break at work, on lock downs, recovering from an injury, supplementing for active recovery days, and much more. Make sure to focus on how your body is performing each day in these workouts. If your body isn’t allowing full range of motion or flexibility in the movements suggested, please scale the movements accordingly to what your body will allow. Your body will thank you for it later. Enjoy the program!
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Butterfly-Wall Sit-Plank
Warm-Up: 1 Minute butterfly Stretch 2 Minute Wall Sit 30 – Seconds in The Plank Position
Conditioning
B
Air Squats-Push Ups-Burpees
Workout 5 Rounds (Record how long it takes you to finish) 30 – Air Squats 10 – Push – Ups 10 – Burpees
Recovery
C
Frog-Child's-Seal Poses
Cool Down: Frog Pose - 1 Minute Child’s Pose Stretch – 1 Minute The Seal Pose Stretch – 1 Minute
A
90/90 Deep Breathing
1 x 1:00
Conditioning
B
Run-Glute-Lunge-Good Morning-Deadbug
Workout: 3 rounds for Quality 20 - Seconds of Running in Place (Or High Knees in place) 20 - Glute Bridges 20 - Reverse Lunges (10 Each Leg, slow and controlled) 20 - Good Mornings 20 – Dead bugs (10 Each Side)
Recovery
C
Piegon-Lunge Poses
Cool Down: Pigeon Pose – 2 Minutes on Each Side Lunge Pose – 30 Seconds on Each Side
Prep
A
High Knees-Butt Kicks-Couch Stretch
Warm-up: 20 – High Knee Marches (10 per Leg) 10 Second Butt Kicks 30 – Second Couch Stretch
Conditioning
B
5k - Conditioning
Workout: For time Walk, Jog, or Run a 5k (3.10 Miles)
Recovery
C
Calf Stretch-Hamstring-V-Sit
Cool down: Wall Calf Stretch (30 Seconds per side) Hamstring Stretch (30 Seconds to 1 Minute per Side) V – Sit Reach Stretch (1 Minute)
Stormy McCartha
Love lifting heavy things, but also like doing things outside my comfort zone.
