Workouts

Before strength, there is stillness.

In a world built on distraction, we train for focus. Every rep is a reminder: control what you can.
Breathe. Move. Repeat.


This isn’t just training — it’s silence in motion.
S-FIT — Strength. Freedom. Identity.

Quick Start:
  • 10 min — 3 rds: 8 Squats · 6 Push-ups · 20s Plank · 100m Walk
  • 20 min — EMOM: min1 10 Squats · min2 8 Step-ups · min3 6 Push-ups · min4 Rest
  • 30 min — 4 rds: 200m Jog · 10 Lunges/leg · 10 Push-ups · 30s Plank

Beginner to Advanced · Safe, effective, practical.

⚡ Weighted Vest Workouts

A weighted vest makes bodyweight training, conditioning, and even easy cardio more effective. Start light, move well, and build up progressively.
Train with the S-FIT Weighted Vest

Reality check: The vest is a tool — not magic. Sustainable results come from good form, smart progression, sleep, and nutrition.

Pregnant, hernia or knee issues? Choose rucking or walk-intervals and keep loads light.

🛡️ Posture & Safety

  • Neutral back: chest up; avoid rounded shoulders.
  • Brace your core: protect your lower back.
  • Snug fit: tighten straps so weight doesn’t bounce.
  • Progress gradually: increase load step by step.
  • Pain ≠ progress: stop if you feel sharp pain.
  • Load guideline: keep vest weight ≤ 10% of bodyweight (beginners 5–10%).
History of joint, back, or heart issues? Consult a professional.
In hot weather: hydrate, avoid peak heat, and reduce load/time.
Start point
• Beginners: 5–10% of bodyweight
• Experienced: 10–20% (exercise-dependent)
🏃 Running — Beginner · 15–20 min ▶

What it is: Easy runs with a light vest to raise training stimulus.

  • Keep vest 5–8% BW; focus on cadence + posture.
  • Start with run/walk intervals 2′ jog / 1′ walk × 10.
  • Progress by time OR load, not both.

Progression: +5–10% time or +1 interval — not both.

🎒 Rucking — All levels · 20–30 min ▶

What it is: Brisk walking with a vest. Low-impact, high-benefit.

  • Flat route first; conversational pace 20–30 min.
  • Add 5–10% time per week.
  • Keep load snug; avoid bouncing.

Progression: +5–10% time week to week.

⛰️ Hills / Stairs — Intermediate · 12–18 min ▶

Repeats on hills or stairs to build intensity.

  • 6–8 repeats of 20–40s uphill, walk down controlled.
  • Increase reps/time gradually.

Progression: +1–2 repeats or +5s per rep.

🔥 Warm-Up & 🧊 Cool-Down — All sessions · 8–12 min ▶

Warm-up: 5–10 min light jog, mobility, dynamic stretches.

Cool-down: 3–5 min slow walk, gentle stretches, hydrate.

🥇 Beginner Circuit — 12–16 min ▶
  • 12 Squats
  • 10 Push-ups
  • 8 Step-ups
  • 20s Side Plank each
  • 200m Jog

3 rounds · Rest 60–90s

Progression: +1 round or +2 reps per movement.

🥈 Intermediate Circuit — 14–18 min ▶
  • 10–12 Vest Squats
  • 8–10 Weighted Push-ups
  • 10 Lunges each
  • 8–10 Pull-ups

Progression: +1 round or +1–2 reps per set.

🥉 Advanced Circuit — 16–22 min ▶
  • 5–8 Weighted Pull-ups
  • 10 Bulgarian Split Squats
  • 800m Run

Progression: Shorter rest or +1 rep on pull-ups.


Murph Prep: Alternate 3×/week between rucking (20–30 min) and easy runs (15–20 min). Keep form tight; increase time or load — never both.
📘 Notes & Disclaimer ▶

Notes: Add load only with perfect form. Spread weekly volume.

Disclaimer: Educational only, not medical advice. Consult a professional if injured or with health issues. Stop if sharp pain or dizziness. Manage heat responsibly.

Weighted vest workouts for beginners and intermediate athletes: rucking, hills & stairs, EMOMs, Murph preparation, posture and safety guidelines.