This is the first post in a monthly series highlighting a workout of the month from our very own OMORPHO fitness app, a collection of fun and effective workouts led by special guest trainers and me. We train using our OMORPHO G-Vest+ weighted vests and Gravity Sportswear, we laugh, we sweat and we crush 20 minutes of movement. The result? Most people feel more energy than they started with, all while burning up to 8% more calories!
This month, we’re going to focus on the FIRE Workout. Its format and technique can be applied to almost any kind of fitness. The best part is that it’s broken down into four, four-minute segments! The workout is co-led by Quest Hawk, founder of WXLF PAC, a fitness community focused on total-body group workouts that combine functional fitness, coaching participation and intensity to guarantee real results. I recently attended a WXLF PAC workout in San Diego which helped inspire the FIRE Workout.
This workout is made up of what we call TABATAs! For those of you wondering what TABATAs are, they traditionally consist of 20 seconds of work followed by 10 seconds of rest. For this workout, we replace rest with a static hold. Even though wearing our OMORPHO G-Vest+ weighted vest already adds a challenge, why not turn up the heat?
In this workout, we have four different TABATAs, each with a distinct focus: lower body, upper body, core and cardio. We made it this way so that you get a full-body workout and can commit to four minutes of legs.
TABATA Block 1
TABATA Block 1 is 20 seconds of jump squats followed by 10 seconds of a static squat hold. It’s all legs, and yes, it’s a bit unrelenting. However, all our workouts have variations, and it doesn’t matter which one you pick as long as you push yourself and focus on good form.
You can jump squat, regular air squat (no jump) or half-shallow squat (particularly if squats hurt your knees). All of these variations are excellent and will help strengthen your legs.
TABATA Block 2
TABATA Block 2 is 20 seconds of push-ups followed by 10 seconds of a plank hold. Phew! For me, this is one of the hardest parts. You can choose push-ups on your toes, push-ups on your knees or push-ups with your hands on an elevated surface. These TABATAS are meant to really target one muscle group at a time, so if you find that your shoulders and chest are burning a lot, you’re doing it right. Just check on your form and use your variations.
TABATA Block 3
TABATA Block 3 is 20 seconds of V-ups followed by 10 seconds of a V-up hold. This workout can be modified by supporting your abs and back with your hands behind you (this provides support but still allows for your core to be worked!). Variations for this are performing the movement with one leg at a time instead of both together. You got this!
TABATA Block 4
TABATA Block 4 is my favorite! It’s 20 seconds of burpees followed by 10 seconds of mountain climbers. There’s no getting around this one; it’s plyometric, it gets your heart rate up and it incorporates all the muscle groups. Some modifications for the burpee are doing a plank instead of bringing your chest all the way to the ground or stepping back instead of jumping back. For the mountain climbers, you can manipulate the speed by going faster or slower to focus on form.
And that’s the FIRE workout! It’s so simple, yet each block is a new active-static challenge, where you get to choose how hard you push yourself. And with the addition of the OMORPHO G-Vest+ and Gravity Sportswear to all of these exercises, we increase the intensity without inhibiting natural movement.
I always say that no matter where you are in your fitness or training, it’s most important to focus on hard work and good form. With those guiding principles, your workout will always be challenging and effective.
This workout, plus many others on the OMORPHO fitness app, is designed to teach you how to move your body properly and give you an effective workout. At OMORPHO, we make it easy to click on a workout and go, allowing you to train anywhere. So come join us by downloading the OMORPHO app! And if you missed my 5 Best Weighted Vest Workouts For The Holidays, check it out on the OMORPHO Fitness Blog.