Fitness Routines

Leadership of MVA Fitness Club utilized fitness experience in previous sports engagement to propose a number of easy to follow, self guided exercise routines to be adapted by club members with a wide range of sports experience.


By following these routines, the club leads will teach club members how to create their own H.I.I.T (high intensity interval training) workouts. The workouts could be put together through different exercises shown below and could be randomized in any combination that the club members see fit.

Daily Routines

  1. At least 5 minutes of stretching

  2. Light warmups

  3. Optional stretching at the end

  4. Optional Dodgeball, Sharks and Minos, and other activities on Wednesday at the end of the workout if wanted

Our Core Workouts

Light weight can be added to progressively increase the difficulty

  1. Plank

  2. Russian Twists

  3. Kettlebell swings

  4. High knees

  5. Reverse crunches

  6. Plank Jacks

  7. Scissor kicks

  8. Mountain Climbers

  9. V-ups (Toe Touches)

Chest and Tricep Workouts

These will mostly consist of varieties of the pushup.

  1. Pushups

  2. Wide grip pushups

  3. Spiderman pushups

  4. Pushup hold

  5. Incline pushup

  6. Pike pushup

  7. Diamond Pushup

  8. Decline wall Pushup

  9. Uneven pushup

  10. Burpees

  11. Dips (Once we can afford a dip bar)

Leg Workouts

Once club members can afford some heavier weights, following routines will be used to improve the difficulty of these workouts

  1. Gymnastic Lunges

  2. Jump Lunges

  3. Side Lunges

  4. Squats

  5. Jump Squats

  6. Wide Squat

  7. Glute Bridge

  8. Fire Hydrant

  9. Bulgarian squats

  10. Bulgarian squat hold

  11. Wall sit

  12. Calf raises

Bicep, Shoulder, Triceps, more Chest and Back Workouts [In Progress]

Once the Club starts raising funds, we can start affording dumbbells, dip bars, and pull-up bars which will be used for the following workouts

Bicep

  1. Bicep Curls

  2. Hammer Curls

  3. Reverse Curls

  4. Pinwheel Curls

  5. Chin up

Back

  1. Dumbbell Rows

  2. Upright Rows

  3. Incline Row (If we can get a bench)

  4. Pull-ups

  5. Wide Grip Pull-up

  6. Neutral Grip Pull-up

Chest

  1. Dumbbell Chest press (On the floor)

  2. Chest Flies (On the floor)

  3. Hammer Press

  4. Standing Upward Fly

  5. Dumbbell Pushup

Triceps

  1. Seated Overhead Extension

  2. Dumbbell Kickbacks

  3. Dumbbell Dips

  4. Shoulder

  5. Lateral Raises

  6. Seated Shoulder press

  7. Arnold Press

  8. Bent Over Rear Delt Raise