Workouts of the Week - VV22

 This week’s workout plan is built to develop a strong, well-rounded foundation in fitness through a mix of intensity, strength, and recovery. The week kicks off with a full-body HIIT session to ignite your metabolism, followed by a CrossFit-style workout that combines cardio and barbell conditioning. Midweek, you’ll shift to aerobic capacity training to improve endurance and pacing, then target muscle growth with a hypertrophy-based leg day. The fifth workout focuses on full-body strength using heavy compound lifts to build raw power, while day six hones in on core strength and stability with a structured bodyweight circuit. Finally, the week wraps with an active recovery day—featuring mobility, light cardio, and breathwork—to support recovery and prepare your body for the next cycle. Each workout is scalable and designed to help you progress, stay consistent, and move with purpose.

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Day 1: HIIT at Home: Full Body Burner

Workout Duration: ~25 minutes
Structure: 5 Rounds (40 sec work / 20 sec rest per exercise)
Format:

• Perform each movement for 40 seconds, then rest 20 seconds

• After all 5 movements, rest for 60 seconds, then repeat the circuit for 5 rounds

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Workout Movements

1. Jump Squats

   • Explode up from a squat, land soft.

   • Scale: Bodyweight squats if needed.

2. Push-Up to Shoulder Tap

   • Push-up, then tap each shoulder at the top (alternate sides).

   • Scale: Drop to knees for push-up if needed.

3. Mountain Climbers

   • Drive knees to chest rapidly while maintaining a strong plank position.

4. Plank Jacks

   • In plank position, jump feet in and out like a jumping jack.

   • Scale: Step one foot out at a time.

5. Reverse Lunges to Knee Drive (Alt. Legs)

   • Step back into a lunge, drive the back knee up as you return to standing.

   • Focus on control and balance.

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Tips for Success

• Focus on form over speed.

• Keep breathing steady.

• Push intensity during work, recover during rest.

• Use a timer app to stay on track.

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Day 2: CrossFit WOD: "Engine & Power"

For Time:
3 Rounds

• 400m Run (or 500m Row / 1:30 of High-Knees if no cardio equipment)

• 21 Wall Balls (20/14 lb)

• 15 Power Cleans (135/95 lb)

• 9 Bar-Facing Burpees

Time Cap: 18 Minutes

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Workout Focus

• Cardio + Barbell Conditioning

• High heart rate work with moderate weight

• Encourages pacing and smart breaks on the barbell

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Scaling Options

• Wall Balls: Use a lighter ball or do air squats + push press

• Power Cleans: Reduce to 95/65 lb or sub with kettlebell swings

• Burpees: Step over bar instead of jump for low-impact option

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Pacing Tips

• Stay steady on the run; don’t redline early

• Break power cleans into 2-3 quick sets (e.g., 8-7 or 5-5-5)

• Keep moving on burpees—consistent pace > sprint and crash

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Day 3: Aerobic Capacity Builder: “Steady Engine”

Total Duration: ~35–45 minutes
Goal: Develop sustainable pacing, breathing control, and cardiovascular efficiency.

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Warm-Up (8–10 Minutes)

• 2 minutes easy cardio (jog, bike, jump rope, or march in place)

• 3 rounds:

  • 10 air squats

  • 10 alternating lunges

  • 10 arm circles forward/backward

  • 20 jumping jacks

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Main Set (30 Minutes)

3 Rounds of:

• 4 minutes moderate-intensity cardio
  (Jog, Row, Bike, or High Knees — ~70–75% effort)

• 2 minutes low-intensity recovery
  (Slow walk, march, or light pedal — ~50% effort)

• 1 minute bodyweight movement
  (Choose one per round: jumping air squats, push-ups, or mountain climbers — at controlled pace)

• 3 minutes steady pace cardio
  (Back to your main machine or movement — focus on relaxed breathing)

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Cool Down (5 Minutes)

• Easy walk or pedal

• 30 seconds each:

  • Forward fold (hamstring stretch)

  • Quad stretch per leg

  • Calf stretch per leg

  • Shoulder stretch

  • Deep breathing in a seated or lying position

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Pro Tip:

This is about long-term engine building, not redlining. If you can’t hold a conversation during the cardio blocks, dial back the intensity slightly. You want to finish feeling energized, not crushed.

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Day 4: Leg Day: Size & Strength Builder

Duration: ~60–75 minutes
Goal: Maximize hypertrophy using compound lifts and targeted accessory work.

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Warm-Up (8–10 Minutes)

• 3–5 minutes cardio: Bike, Stairmaster, or brisk walk

• Dynamic leg swings (front-to-back + side-to-side) – 15 each leg

• Bodyweight squats – 2 sets of 15

• Glute bridges – 2 sets of 15

• Banded lateral walks – 2 sets of 10 each direction

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Workout Structure

3–4 sets per exercise
Reps: 8–12 for compound lifts, 12–15 for isolation
Rest: 60–90 seconds between sets (heavier lifts: up to 2 minutes)

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1. Barbell Back Squat

• 4 sets of 8–10 reps

• Focus on depth and control — don’t rush the negative

2. Romanian Deadlifts (Barbell or Dumbbells)

• 4 sets of 10–12 reps

• Stretch those hamstrings and squeeze glutes at the top

3. Walking Lunges (Dumbbells or Bodyweight)

• 3 sets of 12–15 steps each leg

• Keep torso upright and step long for glute engagement

4. Leg Press Machine

• 3–4 sets of 12–15 reps

• Foot placement affects emphasis: higher = glutes/hamstrings, lower = quads

5. Leg Curl Machine (Seated or Lying)

• 3 sets of 12–15 reps

• Control each rep, don’t bounce the weight

6. Leg Extension Machine

• 3 sets of 15 reps (last set drop set if possible)

• Lock out at the top and hold for 1 second

7. Standing or Seated Calf Raises

• 4 sets of 15–20 reps

• Full stretch at bottom, hard squeeze at top

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Finisher (Optional but Brutal):

Bodyweight Jump Squats + Wall Sit Superset

• 15 jump squats → 30-sec wall sit

• Repeat 2–3 rounds with 30–45 sec rest between

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Cool Down & Stretch (5–10 Minutes)

• Hamstring stretch

• Quad stretch (pull heel to glute)

• Glute stretch (lying figure-4)

• Deep breathing and foam rolling (if available)

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Day 5: Full Body Strength Training Workout

Goal: Develop raw strength using compound lifts
Duration: ~60–75 minutes
Rest Between Sets: 2–3 minutes for heavy lifts, 60–90 seconds for accessory work
Reps & Sets: 3–5 sets of 3–6 reps for strength-focused movements

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Warm-Up (10 Minutes)

• 5 minutes cardio: Row, bike, or jog to raise core temperature

• Dynamic mobility:

  • Leg swings (front/back and side/side)

  • Arm circles

  • Hip openers

  • Bodyweight lunges x10/leg

• 2 warm-up sets of each major lift at lighter weight

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Main Lifts (Heavy Compound Focus)

1. Barbell Back Squat

• 5 sets of 5 reps at 75–85% of your 1-rep max

• Focus on full range of motion, braced core, and consistent depth

2. Barbell Deadlift

• 4 sets of 3–5 reps at 80–90% of your 1-rep max

• Rest 3 minutes between sets; keep your back tight and drive from the floor

3. Barbell Bench Press

• 5 sets of 5 reps at 75–85% of your 1-rep max

• Use a controlled eccentric, then drive the bar powerfully off the chest

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Accessory Work (Strength Support)

4. Pull-Ups or Weighted Pull-Ups

• 4 sets of 5–8 reps (use assistance or add weight as needed)

5. Barbell or Dumbbell Rows

• 3 sets of 8–10 reps

• Keep your core tight and row with control

6. Barbell Overhead Press (Strict)

• 3 sets of 5 reps

• Perform with no leg drive for strict shoulder strength

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Optional Core Finisher

EMOM (Every Minute on the Minute) – 5 Minutes

• Odd Minutes: 12 Hanging Leg Raises

• Even Minutes: 30-Second Plank Hold

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Cool Down (5–10 Minutes)

• Light walking or biking to lower heart rate

• Stretch: Hamstrings, quads, glutes, chest, shoulders

• Foam roll tight areas

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Strength Tip: Track your weights each session. The goal is progressive overload — adding weight or reps weekly while maintaining proper form.

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Day 6: Complete Core Circuit: Strength & Stability

Duration: ~20–25 minutes
Equipment: None (mat optional)
Structure: 3 rounds, 45 seconds work / 15 seconds rest
Rest 1 minute between rounds

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Core Circuit (1 Round = 6 Exercises)

1. Dead Bug

• Lie on your back, arms extended toward the ceiling, knees bent 90 degrees.

• Lower opposite arm and leg slowly without touching the ground, then return.

• Focus: Deep core engagement and control.

2. Forearm Plank with Shoulder Taps

• Tap opposite shoulder without rotating the hips.

• Focus: Core stability and anti-rotation strength.

3. Leg Raises

• Keep legs straight and lift to 90 degrees, then lower slowly.

• Scale: Bend knees if needed.

• Focus: Lower abs and control.

4. Russian Twists (Bodyweight or Weighted)

• Sit slightly reclined, twist torso side to side.

• Scale: Keep feet on the ground for more stability.

• Focus: Obliques.

5. Hollow Body Hold

• Lie on your back, arms and legs slightly raised, lower back pressed to the ground.

• Hold for time.

• Scale: Tuck knees or raise arms overhead to reduce difficulty.

• Focus: Entire core, especially deep stabilizers.

6. Superman Hold

• Lie face down, lift arms, chest, and legs off the ground and hold.

• Focus: Lower back and glutes (posterior chain balance).

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Cool Down (5 Minutes)

• Child’s Pose – 30 sec

• Cobra Stretch – 30 sec

• Cat-Cow Flow – 1 min

• Supine Twist – 30 sec/side

• Deep breathing – 1–2 minutes

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Day 7: Active Rest Day Routine: Move, Mobilize, Restore

Duration: ~30–40 minutes
Equipment: None (yoga mat optional)
Focus: Mobility, light movement, breathing, and body awareness

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Section 1: Gentle Cardio Warm-Up (5–7 minutes)

Pick one or combine:

• Brisk walk or light jog

• Bike or elliptical at low intensity

• Jump rope (light pace)

• March in place or step touch side-to-side

Goal: Just enough movement to raise heart rate slightly and increase circulation.

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Section 2: Mobility Flow (10–15 minutes)

Cycle through this flow 2–3 times at a relaxed pace:

• World’s Greatest Stretch (Lunge + Reach + Twist) – 30 sec per side

• Cat-Cow Stretch – 60 sec

• Hip Circles (on all fours) – 30 sec each direction, per leg

• Downward Dog to Cobra Flow – 5 slow transitions

• Seated Forward Fold – 30 sec

• Spinal Twists (lying on back) – 30 sec per side

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Section 3: Core Activation & Stability (2 Rounds)

• Glute Bridge – 15 reps

• Bird Dog Hold (opposite arm/leg extended) – 10 each side, hold 3 sec

• Side Plank (knee or full) – 20–30 sec each side

• Dead Bug (slow and controlled) – 10 reps

These are low intensity but help maintain core stability and glute activation between training days.

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Section 4: Breathing & Recovery (5–7 minutes)

• Lie on your back with knees bent or legs elevated

• Close your eyes, breathe in through the nose for 4 seconds, out through the mouth for 6 seconds

• Repeat for 5–7 minutes to reset your nervous system and enhance recovery

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Optional Add-Ons:

• Foam rolling tight areas (quads, calves, upper back)

• Light walk or nature time outdoors

• Journaling, prayer, or mindfulness session