Maru Noa

Tahitian (Mah-roo Noah) Slowly, softy: Continuously a.k.a. “Take it easy bro”

Warm-up:

Soldier Walking

Dynamic Side Lunges

Lunge Twists

Knee Grab to Single Leg Deadlift


E.M.O.M. (Every Minute on the Minute) for 20 Minutes* complete:

5 Strict Pushups

5 V-Ups

5 Jump Squats (with highest possible jumps-arms raised)


Whatever time is remaining, within the minute is recovery. If you consistently finish with 30 seconds or more of rest, add a couple reps!


*Less than 3 Months, please complete 3-4 reps

Less than 1 Month, please complete 2-3 reps for 10 minutes. Take breaks when needed.


Cool Down:

Down Dog and Child's Pose

Scorpion Stretches

3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches

QL Stretch


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