Move your body right!

Test yourself: In this first session, we’ll establish your current fitness level by completing a series of tests. By testing your breathing capacity, cardiovascular endurance, upper and lower body strength and flexibility, we’ll be able to set your current level of physical fitness and use it as a starting point.

*Download and print the testing sheet to follow and mark down your results.

Download Push: In this session, we’ll learn how to do proper squats, lunges, shoulder press, push-ups and abdominal crunches. Learning to perform these basic exercises properly will allow us to perfect them and upgrade them in the upcoming weeks.

Download Pull: In this final session of the first week, we’ll learn how to perform butt lifts, superman lifts, bicep curls, oblique crunches and posterior delt pulses. Once these basic pulling movements are learned, we’ll be able to move on to more difficult and more advanced exercises in the upcoming weeks.

Let’s get pushing: In this session we’ll perform a series of exercises inspired by the ones learned the previous week, plus we’ll add slightly more advanced movements such as;
squats with static hold, static hold lunges, decline pushups, shoulder press with bands, dips with hold at the bottom and leg raises.

Let’s get pulling: In this session we’ll perform a series of exercises inspired by the ones learned the previous week, plus we’ll add slightly more advanced movements, such as; one legged butt lifts on a chair, superman lat pulldown with towel, pull aparts with band, band curl with a midway hold, and side crunches.

Go hard/recover: In this session we’ll mix and match the previous exercises from this week, in a condensed circuit training, that is more difficult yet more fun. Followed by a longer stretching, relaxing and breathing period.

Let’s keep pushing: In this session we’ll learn how to do high jumps, back lunges with front kick, step pushups, one and a half dips, leg dip with a raise kick , which are intermediate level pushing exercises and we’ll introduce our first active recovery cardio exercise.

Let’s keep pulling: In this session we’ll learn how to do towel slips, butterfly swims, banded reverse fly’s, banded curl with midway extension , bicycle abs, which are intermediate level pulling exercises and we’ll introduce our second active recovery cardio exercise.

Recover hard: In this session we’ll mix pushing, pulling and cardio from this week in order to perform a short intense circuit followed by an extended period of stretching, breathing and relaxation.

One last push: In this final pushing session we’ll introduce the most advanced pushing exercises, such as skier squat jumps, jumping lunges, push up opposite limp lift, shoulder tap planks, banded kick backs and congratulations crunch, all while mastering the exercises from the previous week, and combining them with an advanced active recovery cardio exercise.

One last pull: In this final pushing session we’ll introduce the most advanced pulling exercises, such as kneeling hamstring slide, banded bent over rows , iron cross, 888 curls and lying windmill, all while mastering the exercises from the previous week, and combining them with an advanced active recovery cardio exercise.

Reap the rewards: In this final session, we’ll re-test ourselves and witness and enjoy all of the progress we’ve accomplished in PHASE 1 of the DNA FITNESS – IN YOUR HOUSE program.

CONGRATS!!! AND KEEP MAKING IT HAPPEN!