For the August workout of the month, I am featuring one of my favorite workouts on the whole app - the Ajla workout!! Professional tennis player Ajla Tomljanović joined me for a full body 20 min “sport strength” workout, and this workout packs a punch. We combined the strength, mobility, and power of a tennis player with dynamic strength moves to create a workout you can do from your phone, anywhere, with the G-Vest. Below is a breakdown of the workout by set, and details on how you can make it your own!
There are 4 blocks, with 2 movements per block; each exercise is done for :20, and is repeated 4 times. I kept the intervals short so we could keep the workout dynamic and keep the heart rate up. It’s important to strive for an elevated heart rate in short HIIT workouts so you can get all the exercise benefits in your 20 min! And by wearing the OMORPHO G-Tights and G-Vest, you'll get even more benefits :)
BLOCK 1: Lunge pulse (per leg) & Push up to hover
Do 4 rounds of each move in 20 second intervals
Lunge pulse is an isometric strength exercise that will target your quads and glutes - the goal is to keep your pulse low and feel the burn. The push up to hover is a test on your upper body and core strength as you shift from a push up to a hover back position, keeping your knees off the ground. Another option for this move is to perform the push up on your knees, and then lift them for the hover. I notice the G-Vest the most when I do push ups, so just know you’re getting extra strong with that added weight!
BLOCK 2: Airplane & Pop lunge
Do 4 rounds of each move in 20 second intervals
For block 2, we remove the vest and use it as an external weight - moving the weight away from your body changes the nature of the exercise by taxing your core more and forcing you to focus on your form. The airplane exercise is a play off of a single leg deadlift, but with arms (and vest) extending overhead - the goal here is balance and standing leg strength. The second exercise is a pop lunge; when you sink into the jump lunge, the vest goes overhead. Again, this is testing your overhead strength and core stability, in addition to a real leg burn. This is where you'll really feel the added challenge of distributed weights across your legs with our G-Tight. Another option for the pop lunge is to take out the jump, but try to drive your back knee down and feel that glute activation!
BLOCK 3: V-Up & Thread the needle
Do 4 rounds of each move in 20 second intervals
In block 3, we focus on core strength! The v up can be done with bent or straight legs; your goal is to get your upper and lower body off the ground at the same time for a powerful crunch. The second move is called “threat the needle” which is a side plank rotation reach (this can be done on your knees, just keep those hips lifted).
BLOCK 4: Squat oblique crunch & Burpee
Do 4 rounds of each move in 20 second intervals
In our final block, Ajla finish off really strong with squat oblique crunches and burpees. The squat oblique crunch is a compound move of legs and core, and will keep your heart rate at bay before we crush the burpees. The G-Vest is perfect for the oblique crunch, adding a little weight to this standing core move. As always, there are several different options of burpees that don’t involve jumping or a full push up, so pick the option that works for you (but also pushes you).
That’s it! Please come join Ajla and me on the OMORPHO app, and remember all you need is 20 and your G-Vest to gain some much deserved energy and endorphins.