Spring into a new workout routine


Liam Fisher

Wednesday, March 20th, 2019


Spring is here! As we usher in a new season full of brighter days and warmer weather, it’s also the perfect opportunity to jumpstart your current fitness routine. Liam Fisher, MVMT Academy Founder and RYU Apparel Connector, has provided us with a guided week of daily workouts you can incorporate into your everyday schedule and help you achieve your fitness goals.

TIP: The only gear you need is a resistance band and a medicine ball. If you don’t have either, you can substitute in another item from around your house like a bungee cord and an old heavy phone book.


Alternating front lunges (three sets of 10): Stand tall with your feet hip distance apart. Take a big step forward and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Push off your front leg to rise and return back to the start, and then repeat these steps using your other leg. 


Medicine ball slams (three sets of 10): Stand with your feet shoulder width apart, knees slightly bent and hold the medicine ball over your head. Throw the ball to the ground with as much force as possible while exhaling and contracting your abs.


Resistance band hold squats (three sets of 10): Stand on your resistance band and lower yourself into a squat position. Hold each handle of the band by the side of your body with your palms facing inwards. Push up and straighten your legs while pulling the band up. Drop back down and repeat.


Medicine ball deadlifts (three sets of 10): Place the medicine ball on the floor in front of you and stand with your feet shoulder width apart. Bend down and pick up the ball with both hands. Keep your lower back flat, and stand up with the ball.


Crunches (three sets of 15): Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head and gently pull your abdominals inward. Curl upwards so your head, neck and shoulder blades lift off the floor. Hold for a moment before lowering slowly back down. 


If you happen to be in North Vancouver, drop in for a sweaty signature class at MVMT Academy. If you can’t make it, get outside for a 20 minute walk or jog in the sunshine!


Get out and play! Move with friends, kick a ball around, or play catch with the kids. Try to accumulate at least 20 minutes of physical activity today.