Now that we are in the thick of the holiday season, one of the things we all strive for during this time (and often neglect) is our daily movement. Movement helps us feel accomplished, clears our minds and gives us the energy we need to tackle the rest of our to-dos. Often, the challenge is planning what your workout will be, which is where the OMORPHO G-Vest and our weighted vest workouts come in. We’ve made it easier than ever to Train Anywhere, and during the holidays, that convenience goes a long way.
No matter where you are on your fitness journey, a great way to look at your health during the holidays is through the lens of maintenance. Sometimes, it’s not about making giant strides; it’s about having more reasonable, achievable and consistent workout routines. Movement, as a form of self care, is always the priority, and lofty goals will always take time. This thought process helps reduce the pressure we tend to put on ourselves when we go through busy periods in life, including the holidays.
As a fitness coach that specializes in making full body workouts adaptable, approachable and habit-forming, I’ve created a list of five simple resistance training moves to do with your weighted vest. For these, you don’t need dumbbells, barbells or a gym. You only need a little bit of space, as little as 10 minutes and your G-Vest (if you have OMORPHO G-Wear to add, even better!).
Set the clock for :45 seconds and do each of these moves three times, with a :15 rest in between. Your goal is to work out for the full :45 seconds and to push yourself a little extra in the final round.
1. Squats
Squats work the whole body and mimic a move we do about a thousand times a day. The MicroLoad™ of the G-Vest adds evenly-distributed resistance across your upper body and torso, increasing the difficulty of maintaining good form. This means your muscles have to work a little harder, which is a good thing! Keep your chest lifted, sit your hip back and squeeze your glutes at the top.
2. Tricep Dips
Tricep dips are an upper body move that you tend to feel the next day, in a good way! A weighted vest provides resistance across the upper body to tax your triceps, deltoids and abs while you move. While wearing your G-Vest, use a chair, a park bench or any elevated surface around you. Keep your back straight, engage your abs and keep your hip close to the elevated surface to protect your shoulders.
3. Side Planks
This core workout move is unique and effective because it works the obliques, the upper back, the glutes and the shoulders. The weighted vest helps make it harder to keep your torso and hips lifted. Press your elbow into the ground and extend through the shoulder blade to maximize your strength.
4. Lunges
Lunges test your balance, single leg strength, quads and glutes! While wearing the weighted vest, it’s even more important to keep your torso upright and drive your back knee straight down. This is a great move for total lower body strength and balance.
5. Burpees
You knew this was coming! The classic “down up” move will get your heart pumping and work your shoulders, core, quads, lungs and more. The goal is to pick a version that works for you and push to be consistent throughout your reps. The weighted workout vest fits snug to the body and adds the extra punch we all need (but don’t think we want) during a burpee.
Remember, the goal is to be consistent and have fun! Download the OMORPHO app for more workouts like this.