Movember

Moderate Duration 45 minutes

Added By April Kitchings

Exercises

Set 1: 1 round

Warm Up 2 Minutes

2 minutes

Set 2: 1 round

Seated Flat At 3

30 seconds

2 Turns Up

1 minute

2 More Turns Up And Stand

1 minute

2 Turns Off

45 seconds

Set 3: 1 round

Seated Flat At 5

1 minute

2 Turns Up And Stand

1 minute

2 Off. Seated Flat

1 minute

2 On And Stand

30 seconds

Set 4: 1 round

Seated Flat At 4

1 minute

1 Turn On. Run

1 minute

1 On. Stand And Sprint

1 minute

Set 5: 1 round

Seated Flat At A 3

30 seconds

2 Turns On

1 minute

2 On And Stand

1 minute

2 Off

1 minute

Set 6: 1 round

Seated Flat At A 5

1 minute

2 On And Stand

1 minute

2 Off And Sit

1 minute

2 On And Stand

1 minute

Set 7: 1 round

3 Off. Seated Flat

1 minute

1 Turn On

1 minute

1 Turn On

1 minute

1 On Stand And Sprint

1 minute

Set 8: 1 round

1 Off. Seated Flat

1 minute

1/2 On

1 minute

1/2 On

1 minute

1/2 On

1 minute

1/2 On And Stand

1 minute

Rest

10 seconds

Set 9: 1 round

5 Turns Off And Sit

30 seconds

2 On

1 minute

2 On And Stand

1 minute

2 Off

45 seconds

Set 10: 1 round

Seatwd Flat

1 minute

2 On And Stand

1 minute

2 Off And Sit

1 minute

Rest

10 seconds

Set 11: 1 round

3 Off And Sit

1 minute

1 On

1 minute

1 On. Stand And Sprint

1 minute

Set 12: 1 round

Jumps 4 Count

1 minute

Jumps 2 Count

1 minute

Hover Jumps 4 Count

1 minute

Hover Jumps 2 Count

1 minute

Set 13: 1 round

1 Off And Sit

1 minute

1 Off

1 minute

Set 14: 1 round

Cool Down

1 minute

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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