For the month of April, we’re featuring one of my favorite OMORPHO fitness app workouts from our filming in sunny Santa Barbara, California. It’s fast-paced, and I’m accompanied by two co-trainers, which makes it an extra fun fitness class. This workout focuses on legs and cardio, so wearing OMORPHO Gravity Sportswear and the weighted G-Vest+ really amplifies it, thanks to their MicroLoad technology. As always, there’s no additional fitness equipment needed.
What I love about this workout is the flow. Block 1 is a good mix of strength and plyometrics, and Block 2 incorporates isometric movements and power moves. In Block 3, we use the workout vest as a weight, and Block 4 is a full-body finisher. This routine is balanced and designed to be your one workout for the day. Just dedicate 20 minutes to it, and you’re done!
Below is a breakdown of the fitness workout with modifications to ensure that everyone can participate. So grab your OMORPHO gear, zip up your G-Vest+ and let’s get started.
Block 1
Do the below three times each for 20 seconds.
Exercise 1: Sumo squat to rotate
This is a good warm-up for the legs and for core activation. You can decide how low you want the squat to be by starting off shallow as you warm up and increasing the difficulty as you go.
Exercise 2: Curtsy lunge
This movement works on lateral movement as well as balance using the glute medius, adductors, quads and more.
Exercise 3: Squat jack
This is a plyometric movement to get your heart rate up.
Block 2
Do the below three times each for 20 seconds.
Exercise 1: Isometric squat
This block starts with an isometric squat hold which tests both quad strength and form.
Exercises 2 and 3: Lunge knee drive on the right and left sides
While this is a major glute burn, it’s my favorite move in the workout. The entire block is tough, but it comes at the right time. You’re warm but not too tired yet!
Block 3
Do the below three times each for 20 seconds.
Exercise 1: Squat clean
Now, momentarily remove your G-Vest+ and use it as a weight! This is a dynamic and full-body move that works just about everything.
Exercise 2: Overhead reverse lunge
Hold the vest overhead while doing step-back lunges. This one is purposefully tough on the arms and core, making one work to maintain good posture.
Exercise 3: Lateral hop over
These lateral jumps help increase plyometric power.
Block 4
Do the below three times each for 20 seconds.
Exercise 1: Jump squat to air squat
This move burns the legs in the final round, which helps with both body strength and plyometrics.
Exercise 2: Plank tap out
This move focuses on the core and arms and is a nice break from the leg workout.
Exercise 3: Plank jump
A plank jump is basically a cute way of doing a half burpee, except it’s a real leg burner.
Modifications
If you need or want modifications, it’s ok! You can still do this workout by making some or all of the below adjustments.
All squatting movements
Don’t bend your legs as much and keep your torso up. This will protect your knees and back.
All jumping movements
Take out the jump but keep the power and strength for each move. Add a calf raise and reach your arms up instead of jumping. You will still get the benefit.
All plank moves
You can do the planks on your knees. Just make sure you keep your shoulders over your wrists and brace your core.
Anything overhead
If these positions are too much for your shoulders, or your form starts to break, bring your arms down and focus on the lower body portion of the move. Good form is more important than adding an extra layer of difficulty.
Wearing OMORPHO Gravity Sportswear and the G-Vest+ makes this entire workout more efficient and helps you burn up to 8% more calories. This means you get more out of your 20 minutes than you would otherwise!
Join us for more workouts like these on the OMORPHO fitness app or on our Instagram, @Omorpho. As always, our goal is to get all of us moving towards our goals a little faster and to incorporate a daily sweat that makes your life better overall.
