The "MVMT 24/7" program blends strength, conditioning, mobility, and HIIT, with a keen focus on injury prevention, to forge a path toward lifelong vitality. Tailored for both men and women of all ages, our holistic approach is not just about enhancing physical fitness; it's a comprehensive journey toward extending your lifespan and healthspan. Through a curated blend of exercises, we aim to boost overall health and wellness, ensuring that every workout moves you closer to a life marked by enduring strength, flexibility, and heart health. This program is your guide to not just living longer but thriving with vitality at every stage of life. Embrace the journey toward a healthier, stronger you, where every day is an opportunity to flourish and exceed your potential.
A1
Good Morning
3 x 10 @ 45 lb
A2
Hang clean pull
3 x 5 @ 45 lb
A3
Hang Clean High Pull
3 x 5 @ 45 lb
A4
Hang Power Clean
3 x 5 @ 45 lb
B1
Hang power clean
5 x 5
B2
Ab wheel rollout
5 x 10
Circuit
C
Work 3:00/1:00 rest x 3 rounds 3 Power clean 6 Burpee 9 Push-up
A1
PVC Good morning
3 x 10
A2
Scissor hip extension
3 x 20
A3
Cuban Press with PVC
3 x 8
B1
Half kneeling DB power clean
4 x 16
B2
DB pull over on bench
4 x 12
B3
Sawblade
4 x 10
Circuit
C
Work 3:00/1:00 rest x 3 rounds 3 DB hang power clean 6 Burpee 9 Push-up
A1
Hips 90/90
3 x 16
A2
Lateral band walk
3 x 30
A3
Deep squat hold
3 x 30
B1
Back squat
3 x 15
B2
DB Romanian deadlift (RDL; double arm)
3 x 10
B3
Hip CARs (quadruped)
3 x 10
Circuit
C
AMRAP 16 50/20 Skip 10 DB push-press 12 Calorie Erg
A1
Hips 90/90
3 x 16
A2
Side plank clamshell
3 x 20
A3
Deep squat hold
3 x 30
B1
DB front squat
4 x 15
B2
DB Romanian deadlift (RDL; double arm)
4 x 10
B3
Hip CARs (quadruped)
4 x 10
Circuit
C
AMRAP 16 50/20 Skip 10 DB push-press 16 Box jump over
A1
Inchworm
3 x 6
A2
Yoga push-up
3 x 8
A3
Band pass through
3 x 10
B1
DB bench press (single arm)
4 x 16
B2
Ring row
4 x MAX
B3
DB reverse fly
4 x 12
Circuit
C
For time (12 min cap) 20-18-16-14-12-10 reps of: Wall-ball Reverse lunge 1A alt. DB snatch
A1
Inchworm
3 x 6
A2
Yoga push-up
3 x 8
A3
PVC pass through
3 x 10
B1
DB bench press (single arm)
4 x 16
B2
DB row on bench
4 x 24
B3
DB reverse fly
4 x 12
Circuit
C
For time (12 min cap) 20-18-16-14-12-10 reps of: Jumping air squat Reverse lunge 1A alt. DB snatch
A1
Up down (burpee mod)
3 x 5
A2
Mountain climber
3 x 20
A3
DB dead-bug
3 x 16
Circuit
B
AMRAP 12/3 rest x 3 Part I 5 Burpee 5 Box jump 15 DB swing Part II 5 DB cluster 10 Candlestick *Bike only if necessary with numbers
A1
Up down (burpee mod)
3 x 5
A2
Mountain climber
3 x 20
A3
DB dead-bug
3 x 16
Circuit
B
AMRAP 8/3 rest x 3 Part I Row for metres* Part II 5 Burpee 5 Box jump 15 KB swing Part III 5 BB cluster 10 Hanging knee raise *Bike only if necessary with numbers
A1
Cat/cow
3 x 10
A2
Bear plank shoulder tap
3 x 10
A3
Prone Superman
3 x 16
B1
DB single leg RDL
4 x 16
B2
1-arm Half-Kneeling DB Shoulder Press
4 x 16
B3
Bilateral dead-bug
4 x 12
C1
Slider hamstring curl
3 x 12
C2
DB Biceps 21s
3 x 21
C3
DB french press
3 x 12
A1
Cat/cow
3 x 10
A2
Bear plank shoulder tap
3 x 10
A3
Prone Superman
3 x 16
B1
BB Deadlift
4 x 8
B2
1-arm Half-Kneeling DB Shoulder Press
4 x 16
B3
SB knee tap
4 x 20
C1
SB Hamstring Curl
3 x 15
C2
DB Biceps 21s
3 x 21
C3
DB french press
3 x 12
A1
1 + 1/4 Air squat
3 x 10
A2
Banded good morning
3 x 15
A3
Single leg hinge
3 x 16
Circuit
B
AMRAP 30 In partners, split the reps exactly in half in any way, one person working at a time 40 2DB power clean 40 2DB step-up over 40 2DB front squat 40 Calorie bike or row
Justin has been involved in the field of fitness, strength and conditioning for over a decade. Combining his background with years of experience working alongside research scientists and expert clinicians, Justin's goal is to provide a well-rounded program that's aim is to achieve wellness and longevity through movement, intensity and variety. Credentials: BSc, CSCS, Eleiko-SC1, Recon-1, BBRM
Elevate your strength, elevate your life with MVMT 24/7. This isn't just a fitness program; it's a commitment to building a foundation of power and resilience that lasts. Tailored for every body and every age, MVMT 24/7 emphasizes strength training as the
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