UCGH Wellness In Motion

UCGH Wellness In Motion Wellness In Motion is an engaging and competitive company-wide “Get Healthy” program designed to bring coworkers together through fun and dynamic challenges.

03/25/2025

WIM 1.0
👉Metabolic Conditioning👈

💥Dumbbells/Bands Required💥

Perform each exercise one after another for 2 sets with little to no rest between exercises. HIIT exercises should be at a fast pace for 30 seconds. Rest 2 to 3 minutes between each round.

💣Lunge/Press to Tuck/Pull (2/10)
💣Scissor Lunge Switch (HIIT: 2/30 Sec.)
💣Push Up/Opposite Reach (2/10)
💣“T Squat” Clap Jumping Jacks (HIIT: 2/30 Sec.)
💣Side Plank/Side Crunch (2/10)
💣Plank/Squat Jump (HIIT: 2/30 Sec.)
💣Incline Push up/Shoulder Touch (2/10)
💣Spiderman Climbers (HIIT: 2/30 Sec.)

03/19/2025

WIM 1.0

🔥Tabata 2🔥

👉Perform each exercise at a fast pace for 20 seconds. Rest 10 seconds between each exercise. Rest 1 minute between rounds. Perform 8 rounds!!!

✔️ Quad Touch Jump Squat
✔️ Shoulder Touch Plank
✔️ Butt Kicks
✔️One Leg Burpees

03/18/2025

WIM 1.0 💪🏋️‍♀️🎉

Muscle Sculpting Circuit

Medicine ball or ball/light dumbbell and bands required!!

Perform each exercise one after another for 3 sets. Rest 30 to 40 seconds between each exercise. Rest 1 minute between sets.

Medicine Ball Plank (3/45 Sec)
Long Lunge to Row (3/20) (10 per side) *light dumbbell
Push up to Side Plank (3/20) (10 per side)
Alternating March to Press (3/20) (10 per side)*light dumbbell & band
Medicine ball slams (3/20)

03/18/2025

WIM 1.0💪🏋️‍♀️🎉
-Calorie Crusher (HIIT)-

This circuit uses a 2:1 interval ratio, which means you’ll work at a moderate intensity for 2 minutes and then push your body to its limit for a 1 minute (High intensity). Perform each exercise back to back, with minimal rest in between moves. Repeat the entire circuit 2 times. Rest 2 minutes between circuits.

1 Min. Moderate Intensity: 1/2/3 Squat Lunge
1 Min. Moderate Intensity: Squat/Plank/Push up

1 Min. High Intensity: Front to Back Jump Squat

1 Min. Moderate Intensity: Side-to-Side Lunge Chop
1 Min. Moderate Intensity: One Leg Dead Lift

1 Min. High Intensity: Side-to-Side Shuffle

1 Min. Moderate Intensity: Table Top Dip
1 Min. Moderate Intensity: “V” Sit Ups

1 Min. High Intensity: Plank/Pike/Jump

03/18/2025

WIM 1.0

-Plyometric-
Perform each exercise consecutively for 3 sets. Rest 30 to 40 seconds between each exercise. Rest 1 minute between sets.
Prisoner Squat Hop (3/20)
Knee to Elbow Planks (3/20) (10 per side)
Quarter Turn Jump Squat (3/16) (8 per side)
Knee to Feet Squat (3/16) (8 per side.)
Toe Taps (3/20) (10 per side)
🏋️‍♀️💪🎉

03/18/2025

WIM 1.0

Tabata 1
Perform each exercise at a fast pace (as fast as you can without compromising form) for 20 seconds. Rest 10 seconds between each exercise. Rest 1 minute between rounds. Perform 8 rounds!!

Burpee (20 seconds fast pace)
Rest(10 seconds)
180 degree Jump Squat (20 seconds fast pace)
Rest (10 seconds)
Push Up(20 seconds fast pace)
Rest (10 seconds)
Fast Feet(20 seconds fast pace)

03/18/2025

WIM 1.0 ... Warm up

Perform this warm-up prior to each exercise. 🏋️‍♀️💪🎉
-Warm Up-
Perform each warm-up exercise for 20 seconds. March in place for 10 seconds between each warm-up exercise.
Jumping Jacks (20 Sec.)
Hacky Sacks (in) (20 Sec.)
Sumo Jumping Jacks (20 Sec.)
Hacky Sacks (out) (20 Sec.)
Toy Soldier (20 Seconds)

How it works 👉🏽 Wellness In Motion 2.0 😎
03/17/2025

How it works 👉🏽 Wellness In Motion 2.0 😎

How it works 👉🏽 Wellness In Motion 1.0Workout videos will be uploaded shortly 😎
03/17/2025

How it works 👉🏽 Wellness In Motion 1.0

Workout videos will be uploaded shortly 😎

03/17/2025

Welcome to Wellness In Motion‼️

A "HUGE" CONGRATULATIONS 👏🏻 to those of you who have committed to bettering your quality of life by crushing personal goals and following a well designed fitness program!!

You look good, you'll feel good, you'll perfrom good (In all aspects of your life)... 💯

We have designed two different programs depending on the goals you have for "YOUR" fitness journey 😎!

💪🏽Wellness In Motion 1.0 (Overall Fitness)💪🏽
This program is designed for those who have less time to be in the gym and want to get a high-quality full-body workout.

▪︎ 8 Week Training Program
▪︎ Beginners/Avid Gym Goers
▪︎ Per week: 6 Workout Days/1 Rest Day
▪︎ Time Efficient
▪︎ Warm up
▪︎ Mobility
▪︎ Cardio
▪︎ Muscle Endurance
▪︎ Strength Training

💪🏽Wellness In Motion 2.0 (Physique)💪🏽
This program is designed for those who have a little more time in the gym and want to get a high-quality full-body workout.

▪︎ 8 Week Training Program
▪︎ Beginners/Avid Gym Goers
▪︎ Per week: 4 Workout Days/3 Rest Days
▪︎ Warm up
▪︎ Mobility
▪︎ Muscle Endurance
▪︎ Strength Training
▪︎ Power

Address

300 Wilson St
Clayton, NM
88415

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