MVMT 24/7

The Movement HQ Inc.

Coach

Justin Kim

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.

$30 / mo

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Enhanced Longevity and Healthspan

This program's comprehensive fitness approach, including strength, conditioning, mobility, and HIIT, not only aims to extend lifespan but also significantly improves the quality of those years with enhanced health and vitality.

Increased Mental Health Benefits

Beyond physical improvements, participants will experience notable mental health benefits, including reduced stress, anxiety, and depression symptoms, thanks to the endorphin release from regular exercise, contributing to a more balanced and happy life.

Improved Overall Health and Wellness

The holistic nature of the program goes beyond mere physical fitness to include elements that boost general health, like cardiovascular improvements, better metabolic function, and stress reduction, fostering overall wellness.

Accessibility for All Ages and Genders

With its inclusive design, the program serves men and women of every age, making it an ideal choice for anyone seeking to enhance their fitness, regardless of their starting point or age, in a supportive community environment.

Flexibility and Strength Gains

Participants will see marked improvements in flexibility and strength, attributable to the program's balanced focus on mobility exercises and strength training. These advancements lead to better everyday function, a lower risk of chronic conditions, and a more active, fulfilling lifestyle.

Features

Access to your coaches

Your coach will be there to answer any questions that may arise from interpreting your programming.

Programming 6 days per week

5 days of programming guaranteed. The week's programming will include a mix of upper, lower and full body workouts.

Video Guidance Provided

Instructional videos to provide visual demonstration of exercise technique. Full library of The Movement HQ videos coming soon.

Committed Teammates

Stay accountable with our community, performing the same workouts as you. Ask questions, give/receive props, & share your progress and achievements.

Delivered through TrainHeroic

Sweating over a lifeless PDF is outdated. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell and plates // Dumbbells // Kettlebells // Stability ball // Bench // Power rack // Hip bands // Strength bands // Pull up bar // Cardio machine // Plyometric box // Rings or TRX // Medicine balls

Recommended

Prowler/sled

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2024-2-5

Good Morning

3 x 10 @ 45 lb

Hang clean pull

3 x 5 @ 45 lb

Hang Clean High Pull

3 x 5 @ 45 lb

Hang Power Clean

3 x 5 @ 45 lb

Hang power clean

5 x 5

Ab wheel rollout

5 x 10

Circuit

Work 3:00/1:00 rest x 3 rounds 3 Power clean 6 Burpee 9 Push-up

Sunday

2024-02-05

PVC Good morning

3 x 10

Scissor hip extension

3 x 20

Cuban Press with PVC

3 x 8

Half kneeling DB power clean

4 x 16

DB pull over on bench

4 x 12

Sawblade

4 x 10

Circuit

Work 3:00/1:00 rest x 3 rounds 3 DB hang power clean 6 Burpee 9 Push-up

Monday

2024-2-6

Hips 90/90

3 x 16

Lateral band walk

3 x 30

Deep squat hold

3 x 30

Back squat

3 x 15

DB Romanian deadlift (RDL; double arm)

3 x 10

Hip CARs (quadruped)

3 x 10

Circuit

AMRAP 16 50/20 Skip 10 DB push-press 12 Calorie Erg

Monday

2024-02-06

Hips 90/90

3 x 16

Side plank clamshell

3 x 20

Deep squat hold

3 x 30

DB front squat

4 x 15

DB Romanian deadlift (RDL; double arm)

4 x 10

Hip CARs (quadruped)

4 x 10

Circuit

AMRAP 16 50/20 Skip 10 DB push-press 16 Box jump over

Tuesday

2024-2-7

Inchworm

3 x 6

Yoga push-up

3 x 8

Band pass through

3 x 10

DB bench press (single arm)

4 x 16

Ring row

4 x MAX

DB reverse fly

4 x 12

Circuit

For time (12 min cap) 20-18-16-14-12-10 reps of: Wall-ball Reverse lunge 1A alt. DB snatch

Tuesday

2024-02-07

Inchworm

3 x 6

Yoga push-up

3 x 8

PVC pass through

3 x 10

DB bench press (single arm)

4 x 16

DB row on bench

4 x 24

DB reverse fly

4 x 12

Circuit

For time (12 min cap) 20-18-16-14-12-10 reps of: Jumping air squat Reverse lunge 1A alt. DB snatch

Wednesday

2024-2-8

Up down (burpee mod)

3 x 5

Mountain climber

3 x 20

DB dead-bug

3 x 16

Circuit

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

Wednesday

2024-2-8

Up down (burpee mod)

3 x 5

Mountain climber

3 x 20

DB dead-bug

3 x 16

Circuit

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

Thursday

2024-2-9

Cat/cow

3 x 10

Bear plank shoulder tap

3 x 10

Prone Superman

3 x 16

DB single leg RDL

4 x 16

1-arm Half-Kneeling DB Shoulder Press

4 x 16

Bilateral dead-bug

4 x 12

Slider hamstring curl

3 x 12

DB Biceps 21s

3 x 21

DB french press

3 x 12

Thursday

2024-2-9

Cat/cow

3 x 10

Bear plank shoulder tap

3 x 10

Prone Superman

3 x 16

BB Deadlift

4 x 8

1-arm Half-Kneeling DB Shoulder Press

4 x 16

SB knee tap

4 x 20

SB Hamstring Curl

3 x 15

DB Biceps 21s

3 x 21

DB french press

3 x 12

Friday

2024-2-10

1 + 1/4 Air squat

3 x 10

Banded good morning

3 x 15

Single leg hinge

3 x 16

Circuit

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

Coach

More from The Movement HQ Inc.

Justin Kim

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

MVMT 24/7: Strength for Life

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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FAQs

Who should join MVMT 24/7?

Anyone looking to improve their physical health and wellness can join MVMT 24/7. Our program is crafted to cater to both men and women of all ages, from beginners to advanced fitness enthusiasts.

What makes MVMT 24/7 unique?

MVMT 24/7 stands out for its comprehensive approach to fitness, combining strength training, conditioning, mobility exercises, and HIIT. The program is not just about workouts; it's about fostering a supportive community and offering a pathway to a healthier, more vibrant life.

How does the program emphasize strength training?

Strength training is at the core of MVMT 24/7, with routines designed to build muscle, enhance endurance, and increase overall physical resilience. Our program ensures progress through safe, effective exercises tailored to each individual's fitness level.

How do I access MVMT 24/7 workouts?

Once you join MVMT 24/7, you'll gain access to our online TrainHeroic team, where you can view programming, watch exercise demos, track workouts and connect with the community from anywhere, at any time.

Can beginners participate in MVMT 24/7?

Absolutely! MVMT 24/7 is designed for individuals at all fitness levels. We provide scalable exercises and ensure that beginners feel welcomed and supported as they start their fitness journey.

What is the commitment level required?

We believe in flexibility and encourage members to integrate MVMT 24/7 into their lives in a way that feels sustainable and enjoyable. While regular participation yields the best results, we understand that life is dynamic, and so is your fitness journey.

Is there support available for program participants?

Yes, MVMT 24/7 offers extensive support through our community platform, where you can ask questions, share experiences, and receive guidance from fitness experts and fellow participants.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

MVMT 24/7

MVMT 24/7

MVMT 24/7

Customer Reviews

Overall Rating

MVMT 24/7

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