Welcome to

Your Verve+ Studio

Your Drive. Your Energy. Your Way.

Your personal space to move with confidence, build
strength, and feel amazing — wherever you are.

From first fit to everyday use, this guide will help you feel comfortable, supported, and ready to move — with
simple tips to build strength and confidence along the way.


Get to Know Your Verve+ Gear

01

Wrap snugly just above your wrists or ankles — not
too tight, with room for comfortable movement.

Use during walks, toning, or pilates to gently
increase resistance.



Wrist & Ankle
Weights


02

Place the band a few inches above your knees —
never on the joints. Start with the lightest
resistance to learn proper form.

Use for squats, glute bridges, and side steps.


Resistance
Bands


5 min – Warm-Up


Warm up with gentle mobility:
shoulder rolls, arm swings, hip
circles, and ankle circles.



25–30 min – Focused Toning


Use weights and/or bands to
target glutes, legs, arms, or core
— slow, controlled movements
are key.


5 min – Cooldown & Stretch


Wind down with deep breathing,
gentle stretches, and full-body
resets.


You don’t need long or complicated workouts to feel stronger. With just 30–40 minutes and your Verve+ gear, you can build a routine that fits your life and fuels your energy.

Show up. Keep it simple. Feel the shift.

Quick & Effective Moves

Activate your full body with proven moves—just you and your Verve+ gear.


Lower Body

Format: 60 sec work + 30 sec rest / move | One round only

Equipment: Resistance bands + wrist/ankle weights

Squat to Lateral
Leg Lift


1

Single-Leg Glute
Bridge (Right)

2

Single-Leg Glute
Bridge (Left)


3

Side Steps


4

Fire Hydrant
(Right)


5

Fire Hydrant
(Left)


6

Donkey
Kick (Right)


7

Donkey Kick
(Left)


8

Reverse Lunge
+ Bicep Curl
(Right)


9

Reverse Lunge
+ Bicep Curl
(Left)


10

1.8s

1.9s

1.9s

1.9s

1.9s

1.9s

1.9s

1.9s

1.9s

1.9s

Important:

Warm-up: 3–5 min | Cool-down: 3–5 min


Upper Body

Band Pull-Apart

11

Band Up-Down

12

Triceps
Kickback
(Right)

13

Triceps
Kickback
(Left)

14

Core

Loop Band
Dead Bug

15

V-Leg with Arm Reach

16

Recommendations:

It is important to adjust the intensity of each exercise to suit your fitness level and increase it progressively. You can do this
by adjusting the weights or the resistance band you use.

If at any point during exercising you feel the need to stop, simply drop the resistance bands and continue using only the
weights.



At Verve+, we believe in purposeful movement that builds strength, enhances endurance, and tones your body with
precision. Every session is a step toward a sculpted, confident you.

Your Drive. Your Energy. Your Way.

1.9s

1.9s

1.9s

1.9s

1.9s

1.9s

Eat a light snack with carbs for quick
energy — like a banana, toast with nut
butter, or a smoothie.

Don’t forget water! Hydrate before you
start to avoid energy dips.


Your body needs protein to recover — think
eggs, yogurt, protein shakes, or cottage
cheese.

Add a bit of healthy fat (like nuts or
avocado) to feel full and support recovery.



Drink a glass of water when you wake
up and before your workout.

Add lemon, cucumber, or mint to
make water more inviting.

Aim for 6–8 glasses/day, or more if
you’re active.



🥑 Before Your Workout

🥚 After Your Workout

Move with power, recover with care. Here’s how to support your workouts with smart and simple choices.


💧 Hydration Tips

Fuel Your Movement

Quick Snack Ideas for Before Your Workout

  • Banana with a spoon of peanut butter

  • Greek yogurt with honey or berries

  • Rice cake with almond butter and sliced banana

  • Half a whole-grain toast + avocado or cottage
    cheese

  • Handful of dried fruit and a few nuts

  • A small smoothie (banana + milk/plant milk + oats)

  • Oatmeal with fruit (instant oats + sliced apple or
    raisins)

  • Energy bites (oats, nut butter, honey — make it ahead)

  • 1 boiled egg + 1 slice of toast



11.1s


  • Low-sugar granola bar or half a protein bar

  • Apple slices with almond or peanut butter

  • Plain rice cake with hummus

  • Low-fat cheese stick + a few whole-grain crackers

  • Dates stuffed with peanut butter or almonds

  • 1 small baked sweet potato (microwaved in minutes!)

  • Half a banana + small handful of granola

  • Oat energy balls (oats, nut butter, honey — no baking)

  • Crackers with ricotta and a drizzle of honey or
    cinnamon


Plant-based options

0.9s

Disclaimer: This guide is for informational purposes only and does not replace professional medical advice. Always consult your physician before starting any new exercise or nutrition program—especially if you have existing health conditions.

Pre-training snack ideas should be adapted to your personal dietary needs, allergies, and preferences. Listen to your body and train safely.

You’ve got the strength.

Now move with it.

Let your energy flow, stay kind to your body, and show up

for yourself—one move at a time.

Designed with