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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.

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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.
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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.
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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.
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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.
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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
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Access to your coaches
Your coach will be there to answer any questions that may arise from interpreting your programming.
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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.
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Video Guidance Provided
Instructional videos to provide visual demonstration of exercise technique. Full library of The Movement HQ videos coming soon.
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Committed Teammates
Stay accountable with our community, performing the same workouts as you. Ask questions, give/receive props, & share your progress and achievements.
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-2-5

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

Sunday
2024-02-05

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

Monday
2024-2-6

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

Monday
2024-02-06

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

Tuesday
2024-2-7

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

Tuesday
2024-02-07

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

Wednesday
2024-2-8

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

Wednesday
2024-2-8

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

Thursday
2024-2-9

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

Thursday
2024-2-9

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

Friday
2024-2-10

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

Coach
coach-avatar 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

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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
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MVMT 24/7
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MVMT 24/7
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