exercise routines
do one small thing to make today better than yesterday,
nothing moves unless you do!
not sure how to start your workout routine?
day 1
day 2
rest
day 4
day 5
rest
rest
RepetitionS: 3 rounds
walk
5-10 Minutes
- Stand straight with your elbows bent at a 90-degree angle and your feet hip width apart.
- Bring your right elbow forward at the same time as you bring your left knee up.
- Face forward and keep your chest open and your back straight.
- Keep your breathing pattern steady and slow throughout the entire exercise.
Muscles: Leg muscles, glutes, core & backÂ
bend/deadlifts
20 repetitions
- Stand with feet hip width apart, knees slightly bent and a weight by each foot.
- Hinge at your hips and bend your knees to lower your body.
- With your arms straight down to your knees.
- Push your butt way back and keep your back flat, your torso should be almost parallel to the floor.
- Keeping your core tight, push through your heels to stand up straight.
Muscles: Lower back, hamstrings & glutes
wall push up
20 repetitions
- Stand facing the wall with your legs hip width apart.
- Stretch your arms to shoulder height, palms touching the wall.
- Bend forward to the wall with your elbows.
- Hips and body going diagonal, core embraced.
- Push back from the wall and straighten your arms and repeat.
Muscles: Arms, shoulders & chest
sit/squats
20 repetitions
- This is a hip down motion.
- Stand tall with your feet hip distance apart. Your hips, knees and toes should all be facing forward.
- Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Keep your knees behind your toes and your weight in your heels. Pressing your knees slightly open and go down.
- Chest up and shoulders back.
- Sit back up and repeat.
Muscles: Quads, glutes & hamstings
lunges
20 repetitions
- Step backward with one foot lower or bend it to a 90 degree angle. You should remain parallel to the ground and your front knee shouldn’t go beyond your toes.
- Lift your front lunging leg to return to the starting position.
- Keep your head straight, shoulders relaxed and engage your core.
Muscles: Leg muscles, glutes, core & backÂ
twists
20 repetitions
- It’s a seated rotational (side to side) movement of the upper torso (thoracic spine) that engages the core.
- Sit, bend your knees and lean back your upper body.
- Twist your upper body side to side.
Muscles: Abs, obliques & lower back
pull
20 repetitions
- This is your upper body muscles pulling weight towards you. There is a pulling version out there for everyone.
- This movement can also help correct the forward shoulders that have become so common among people today spending so much time at their desks.
Muscles: Lower back, hamstrings, arms, guads & core
live online workout sessions
With Our Coaches
zones
activated
zone 1
recovery
zone 2
light
zone 3
moderate
zone 4
challenging
zone 5
insane
funfit
warrior blast
Turn your body into a high fat burning machine. Takes you out of your comfort zone. Torch your body fat in no time, tone your body and maintain a balanced metabolism.
zone 4
zone 5
riba
afro dance
Feel good workout. Mood charger and calorie burner.
Our classes include Riba Afrimoov, Kizomba, Zumba and Salsa
zone 2
zone 3
zone 4
funfit
cheeky boxing
Cardio shadow boxing. Blow off stress with punches and kicks all while having fun. Build confidence, increase overall endurance and tone your body.
zone 3
zone 4
funfit yoga & stretching
Relief stress entirely. Improve your breathing and flexibility, relief muscle and joint problems. Improve posture and balance.
zone 1
zone 2
funfit
momx
Get your figure back faster before, during & after giving birth. Repair your abdominal muscle, strengthen and firm your body.
zone 1
zone 2
funfit quickies
For Download & Online Sessions
zones
activated
zone 1
recovery
zone 2
light
zone 3
moderate
zone 4
challenging
zone 5
insane
funfit
jump rope
Short and intense. Get your heart pumping. Torch and improve coordination. Build your legs for day.
zone 3
funfit
moov2core
Develops slimmer waistline and reduces belly fat. Reduce lower back problems and improve posture.
zone 3
funfit
upper body
Tone arms – remove bingo wings. Reduce bra fat, tone and strengthen your upper back
zone 2
zone 4
funfit
booty workout
Tone your butt, legs and calves. Reduce cellulite.
zone 2
zone 3
understanding fitness zones
No matter how many gadgets and metrics you use to monitor a workout, you still need to be able to assess those numbers in the context how much (or little) pain you’re feeling.
The intensity of our workouts are designed in 5 zones to help you monitor and challenge yourself. We have segmented 5 ZONES according to RATING OF PERCEIVED EXERTION (RPE).
our weekly goals
week 1
Prepare the body and get rid of toxins.
week 2 - 4
start your moov days & clean eating
week 5 - 8
Your energy level can burn more fat
week 9 - 12
increase endurance to tone your body
about our fitness programs
Our fitness programs are fun yet utilizing the ten standards of fitness; cardiovascular/ respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
Our choice of exercise programs are based on the functional movement patterns that will:
- Burn fat
- Enhance lean muscles
- Improve strength
- Transform your body structure
exercise tips
- If you have a specific condition, clear first with your doctor.
- Create a safe workout space in your house if training at home.
- Train 2 hours after eating. If you are feeling hungry before your workout, eat a fruit with a spoon of peanut butter or shake if you have.
- Make sure to warm up and stretch before your workout.
- Wear appropriate outfit and shoes.
- Monitor your intensity.
- Listen to your body, do not exercise if you are unwell.
- Should you feel dizzy, shortness of breath, chest pain, nausea or vomiting, stop the activity and seek medical attention as soon as possible.
- Always breath.
- Hydrate.
- Have a training partner for motivation.
Funfit Jump Rope
Burn 100 calories in less than 10 minutes
tone legs, shoulders & burn fat faster
repetitions:
100x jumps + 20x twists of v-situps
For the whole program and jump rope technique sign up for moov x
