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OMORPHO Fitness App Workout of the Month: Green Yellow Red

March 2023
Tatyana JohnstonSport Performance Lead
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Welcome back to the Workout of the Month series! Each month, I share a workout from the OMORPHO fitness app to give you a glimpse into our fitness programs and how you can get the greatest benefit from them.

For this month’s workout, we focus on a full-body interval workout called “Green Yellow Red'' and its unique progression of everyday exercises. It only takes 20 minutes and is more effective with our OMORPHO G-Vest and G-Wear thanks to their MicroLoad technology.

This workout is called “Green Yellow Red” because in each block, we focus on one movement pattern or muscle group and perform three different versions of that move, following an “easy-medium-hard” pattern. The sequencing allows your body to warm up slowly, progress and go harder with each move. 

Block 1

Block 1 starts with abs! Beginning a fitness workout with core exercises helps you activate your abs and stabilize your muscles, which prepares your body for more complex moves.

Start with scissor kicks before doing toe reaches and V-ups. Scissor kicks work your abdominal muscles without requiring too much stability. Toe reaches provide an increase in intensity and flexibility, and V-ups challenge your core, mobility and balance. Doing each exercise three times means that when you are done with the most challenging move, you get to return to the easiest one. These types of calisthenics exercises are a great fitness strategy to make your workouts more impactful!

Block 2

Block 2 is all about the upper body, and the three moves are plank lifts, a push-up hold and regular push-ups. The plank lifts are for achieving stability and can be done on your knees or toes. The push-up hold is meant to warm up your muscles with a static hold and is intentionally harder than the plank lifts. The last move is push-ups, which everyone can benefit from doing! This progression allows you to warm up, activate and push yourself. 

Block 3

Block 3 is leg-focused and includes a chair pose, calf raises and squat jumps. Chair pose is a clear and simple static hold, doesn’t involve jumping and mimics a simple movement pattern we do every day. Next is the calf raises, which are low-impact but a lot harder than they look! Then comes the jump squat, which adds intensity by moving from a low squat to a high jump.

Block 4

The final block is a cardio push! It starts with mountain climbers, progresses to plank jumps and ends with burpees. It’s my favorite block! Since cardio is naturally intense, this one goes from the ground up. Mountain climbers can be done fast or slow. Then, the plank jumps are like half burpees. You start in a plank, hop your feet up, stay low and hop back. The final move, the burpee, presents a last challenge with a chest-to-ground burpee and a jump at the top.

Even though this workout is only 20 minutes long, it works the whole body, one muscle group at a time. When you add our OMORPHO G-Vest and G-Wear you seamlessly increase the benefits and calorie burn without thinking about it! 

Join us for more workouts like these on the OMORPHO fitness app, available for download in the App Store.

For this month’s workout, we focus on a full-body interval workout called “Green Yellow Red'' and its unique progression of everyday exercises. It only takes 20 minutes and is more effective with our OMORPHO G-Vest and G-Wear, thanks to their MicroLoad™ technology.

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