Workouts of the Week - VV21 – Vital Vibe Health and Fitness

This 7-day training plan blends variety, structure, and progression to target total-body strength, endurance, and recovery. It begins with a 25-minute HIIT workout that uses explosive movements and a pyramid format to build power and conditioning. Day 2 features a CrossFit-style chipper, combining running, barbell cycling, bodyweight movements, and strategic pacing. Day 3 shifts to an aerobic capacity workout, challenging your ability to sustain and recover across multiple effort zones using machines or running. Day 4 transitions to bodybuilding, focusing on hypertrophy through controlled tempo pressing, shoulder, and triceps work. Day 5 delivers a full-body strength training session with heavy squats, bench press, deadlifts, and compound accessories to build foundational power. Day 6 targets the core, using circuits focused on stability, strength, and dynamic control. The week wraps with Day 7, an active rest day centered on light cardio, mobility, breathwork, and optional recovery techniques like foam rolling or meditation. Together, these workouts offer a balanced approach to building muscle, improving endurance, and supporting recovery throughout the week.

Day 1: HIIT at Home: Full Body Burner

Workout Duration: ~25 Minutes
Structure: 5 Rounds (Work: 40 seconds, Rest: 20 seconds)
Format: Perform each movement for 40 seconds, rest 20 seconds, then move to the next. After completing all 5 exercises, rest 60 seconds. Repeat for 5 rounds.

Workout Movements

Jump Squats
- Explode up from a squat, land softly.
- Scale: Bodyweight squats if needed.
Push-Up to Shoulder Tap
- One push-up, then tap each shoulder at the top.
- Scale: Do from knees if needed.
Mountain Climbers
- Drive knees to chest rapidly, keep core tight.
Reverse Lunge to Knee Drive (Right Leg)
- Step back into a lunge, then drive right knee up.
Reverse Lunge to Knee Drive (Left Leg)
- Step back with the other leg, drive left knee up.

Finisher (Optional, 4 Minutes Total) – Tabata Style
20 seconds on / 10 seconds off x 8 rounds alternating two moves:

Burpees (even rounds)
V-Ups or Crunches (odd rounds)

Tips for Success

Focus on explosive effort during the 40 seconds.
Maintain good form even under fatigue.
Don’t skip the rest periods—they're built in for recovery.
Add a 3 to 5 minute warm-up before and a cool-down stretch after.

Day 2: CrossFit Workout: “Grindstone”

For Time
3 Rounds of:

400m Run
15 Power Cleans (135/95 lb)
30 Wall Balls (20/14 lb to 10/9 ft target)
15 Chest-to-Bar Pull-Ups
30 Push-Ups
400m Run

Goal Time: 25–30 minutes
Time Cap: 35 minutes

Scaling Options

Power Cleans

Intermediate: 95/65 lb
Beginner: 65/45 lb or Dumbbell Power Cleans (35/20 lb)

Wall Balls

Intermediate: Use same weight, lower target
Beginner: 10/8 lb ball or air squats

Chest-to-Bar Pull-Ups

Intermediate: Pull-Ups or Jumping C2B
Beginner: Ring Rows or Banded Pull-Ups

Push-Ups

Intermediate: Knee Push-Ups
Beginner: Elevated Push-Ups (hands on a box or bench)

Run (400m)

Intermediate: 300m
Beginner: 200m or 1:30 of Cardio (row, bike, or march in place)

Strategy & Tips

Break up reps early (especially wall balls and push-ups) to avoid burnout.
Keep runs steady but use them for active recovery.
Focus on efficient barbell cycling—touch and go or fast singles depending on your capacity.
If scaling, pick movements that maintain intensity without compromising form.

Day 3: Aerobic Capacity Workout: “Threshold Engine”

Total Time: ~40 minutes
Goal: Sustain 80-85% effort throughout, just below redline
Equipment Needed: Rower, Assault/Echo Bike, or Treadmill (or a mix)

Workout Structure

5 Rounds for Distance/Reps

4 minutes at sustainable hard effort
1 minute easy recovery pace

Rest 3 minutes after Round 5, then:

3 Rounds (Negative Split Effort)

3 minutes moderate pace
2 minutes fast pace
1 minute sprint pace

Example on Assault Bike (Adjust to Your Modality)

Part 1 – Threshold Rounds (25 min total):

4 min @ ~75-80 RPM (steady and tough)
1 min @ ~50-55 RPM (recovery pace)
× 5 rounds

Part 2 – Finishers (18 min total including rest):

3 min @ 60 RPM
2 min @ 70 RPM
1 min @ max effort (~80+ RPM)
× 3 rounds with 2 min rest between rounds

Target Outcomes

Train your body to recover while still moving
Improve your VO2 max and aerobic threshold
Build the ability to sustain higher output longer

Optional Scaling

Reduce to 3 rounds of Part 1 if short on time
Sub bike/row/run with jump rope, burpees, or step-ups for a home variation
Use heart rate monitor to stay in Zone 3–4 (~75–85% max HR)

If scaling, pick movements that maintain intensity without compromising form.

Day 4: Bodybuilding Workout: "Push Day – Chest, Shoulders, Triceps"

Duration: 60–75 minutes
Goal: Muscle hypertrophy
Focus: Controlled tempo (2–3 seconds eccentric), full range of motion, minimal rest (60–90 seconds)

Warm-Up (5–10 minutes)

Arm circles, band pull-aparts, push-ups, and light dumbbell presses (2 rounds)
1 light set of each compound movement before starting working sets

Main Workout

1. Barbell Bench Press

4 sets x 6–8 reps
Rest: 90 sec
Focus on controlled eccentric and explosive press

2. Incline Dumbbell Press

4 sets x 8–10 reps
Rest: 60–75 sec
Emphasize full stretch and contraction at the top

3. Dumbbell Lateral Raises

4 sets x 12–15 reps
Rest: 45–60 sec
Slight bend in elbow, strict form—no swinging

4. Overhead Dumbbell Shoulder Press

3 sets x 10–12 reps
Rest: 60–75 sec
Neutral grip for shoulder health if needed

5. Triceps Rope Pushdowns

4 sets x 12–15 reps
Rest: 45–60 sec
Pause at bottom for peak contraction

6. Dumbbell Overhead Triceps Extensions

3 sets x 10–12 reps
Rest: 60 sec
Seated or standing; keep elbows close to head

Optional Finisher (Triset – 2 Rounds, No Rest Between Sets)

10 Dumbbell Lateral Raises
10 Dumbbell Front Raises
10 Dumbbell Rear Delt Flys

Cooldown (5 minutes)

Chest and triceps stretches
Foam roll upper body

Day 5: Strength Training Workout: “Heavy Compound Day”

Duration: 60–75 minutes
Goal: Maximize strength development
Focus: Low reps, heavy loads (80–90% 1RM), long rest (2–3 min on compound lifts)
Split: Full Body – Primary focus on Squat, Press, and Pull patterns

Warm-Up (10 Minutes)

5 min light cardio (row, bike, or jump rope)
Dynamic stretches: leg swings, hip openers, arm circles
2 warm-up sets for each compound lift at light weight

Main Lifts

1. Back Squat

5 sets x 3–5 reps @ 80–85% 1RM
Rest: 2–3 minutes
Focus on depth, bracing, and controlled descent

2. Barbell Bench Press

5 sets x 3–5 reps @ 80–90% 1RM
Rest: 2–3 minutes
Controlled touch-and-go, keep feet planted

3. Deadlift (Conventional or Sumo)

4 sets x 3–5 reps @ 80–85% 1RM
Rest: 2–3 minutes
Engage lats, neutral spine, drive through the floor

Accessory Work (Moderate Intensity, High Quality)

4. Weighted Pull-Ups or Barbell Rows

3 sets x 6–8 reps
Rest: 90 seconds
Focus on strict form and full contraction

5. Bulgarian Split Squats (Dumbbells or Barbell)

3 sets x 8 reps per leg
Rest: 60–90 seconds
Maintain upright posture and knee tracking

6. Barbell Overhead Press or Dumbbell Press

3 sets x 5–8 reps
Rest: 90 seconds
Brace your core and drive straight up

Optional Core Finisher

3 Rounds

10 Hanging Leg Raises
20 Weighted Sit-Ups
30-Second Plank
Rest: 60 seconds between rounds

Cooldown (5–10 minutes)

Static stretching for hips, hamstrings, shoulders, and lats
Foam rolling if needed

Day 6: Core Workout: “Core Stability & Strength”

Duration: ~20–25 minutes
Structure: 3 circuits, each with 3 movements
Rest: 30 seconds between exercises, 60 seconds between circuits

Circuit 1 – Activation & Stability

Repeat 3 rounds:

Plank Hold – 45 seconds
- Keep hips level, squeeze glutes and brace core
Dead Bug – 12 reps (6 per side)
- Slow, controlled movement—opposite arm/leg extend
Glute Bridge March – 10 reps per leg
- Keep hips elevated, alternate knee lifts without dropping

Circuit 2 – Strength & Control

Repeat 3 rounds:

Hollow Body Hold – 30 seconds
- Press lower back into floor, keep arms and legs extended
- Scale: Bend knees or reduce arm height if needed
Weighted Sit-Ups or Plate Crunches – 15 reps
- Keep tension on abs throughout, avoid using momentum
Bird Dog Hold – 20 seconds per side
- Reach arm and opposite leg out fully, hold steady

Circuit 3 – Dynamic Core & Obliques

Repeat 2–3 rounds:

Russian Twists (Weighted or Bodyweight) – 20 reps (10 each side)
- Keep feet elevated for added challenge
Hanging Knee Raises or V-Ups – 12–15 reps
- Controlled leg movement, avoid swinging
Side Plank (with Reach-Through) – 30 sec per side
- Rotate torso under body, return to stacked position

Optional Finisher (1 Round)

1-minute Plank
20 Bicycle Crunches
10 Slow Negative Sit-Ups (4-sec eccentric each)

Cooldown (Optional)

Cobra stretch
Child’s pose
Thread-the-needle (for obliques and T-spine)

Day 7: Active Rest Day: “Restore & Recharge”

Total Duration: ~45–60 minutes
Goal: Promote recovery without taxing the nervous system or muscle tissue
Focus: Light movement, mobility, breath work

1. Light Cardio – 10–15 Minutes

Choose any of the following at an easy, conversational pace:

Brisk walk
Easy bike ride
Light rowing
Hiking
Jog at ~50–60% effort

Focus on nasal breathing and keeping your heart rate in Zone 1–2 (recovery zone).

2. Mobility Flow – 15–20 Minutes

Perform this as a continuous flow or break into reps/holds:

Cat-Cow x 10
World's Greatest Stretch x 5 per side
Downward Dog to Cobra x 8
Lunge with T-Spine Twist x 5 per side
Deep Squat Hold – 1–2 min
Shoulder Dislocates with Band x 10
Thread-the-Needle Stretch x 30 sec per side

3. Core Activation (Optional) – 10 Minutes

Light, low-intensity core work to keep your trunk engaged:

Dead Bug x 10 each side
Bird Dog x 10 each side
Forearm Plank x 30–45 sec
Glute Bridge x 15
Side Plank x 20 sec per side
Repeat x 2 rounds

4. Breathwork or Meditation – 5–10 Minutes

Box Breathing (4 seconds in, hold 4, out 4, hold 4 – repeat)
Or guided meditation (e.g., Headspace, Calm)
Or 5–10 minutes of quiet prayer, journaling, or reflection

Optional Recovery Add-Ons

Contrast shower or cold plunge (2–3 rounds hot/cold)
Foam rolling or massage gun
Light yoga or stretching video
Walk outdoors with a friend or pet for a mental reset