Disclaimer: These workouts are provided for informational purposes only. Please consult with a healthcare provider or fitness professional before starting any new exercise program, especially if you have any pre-existing medical conditions or concerns. Exercise involves risks, and proper form is essential to avoid injury. Vital Vibe Health and Fitness is not responsible for any injuries or health issues that may result from participating in these exercises. Listen to your body, and modify exercises as needed.
The third week of 2025 is here! This week’s workout plan is designed to challenge your strength, endurance, and recovery while keeping things exciting. Stay consistent and keep progressing toward your fitness goals. Let’s make this week count!
Day 1: HIIT at Home
Kick off the week with a fast-paced High-Intensity Interval Training (HIIT) workout to boost your metabolism and energy.
Warm-Up (5 minutes):
- Jumping jacks
- Arm circles
- Bodyweight squats
Workout (4 rounds, 40 seconds work, 20 seconds rest):
- Burpees (Scale: step-back burpees)
- Mountain climbers (Scale: slow climbers)
- Alternating lunges (Scale: stationary lunges)
- Plank jacks (Scale: plank hold)
- Skater hops (Scale: side steps)
Cool Down (5 minutes):
- Stretching: Focus on hamstrings, quads, and chest.
- Deep breathing to relax.
Day 2: CrossFit WOD (Workout of the Day)
Push your limits with this functional, full-body workout.
Workout:
- 4 rounds for time:
- 12 deadlifts (barbell or dumbbells)
- 15 kettlebell swings
- 200-meter run or row
- 10 push-ups
Tip:
Scale the weight and reps as needed to match your fitness level. Focus on steady pacing and maintaining good form.
Day 3: Aerobic Capacity
Build endurance with a steady-state cardio workout.
Workout:
- 30-minute run or cycling session at moderate intensity.
Tip:
Maintain a conversational pace and focus on steady breathing. If running is uncomfortable, substitute with cycling or brisk walking.
Day 4: Bodybuilding Focus
Focus on building strength and sculpting muscle.
Workout:
- Flat dumbbell bench press (3 sets of 8-10 reps)
- Bent-over barbell rows (3 sets of 10 reps)
- Arnold press (3 sets of 12 reps)
- Barbell curls (3 sets of 10 reps)
- Tricep dips (3 sets to failure)
Tip:
Use weights that challenge you but allow for proper form. Rest for 60-90 seconds between sets.
Day 5: Strength Training
Incorporate compound lifts for power and strength.
Workout:
- Deadlifts (4 sets of 5 reps)
- Overhead press (4 sets of 8 reps)
- Bulgarian split squats (3 sets of 10 reps per leg)
- Pull-ups (3 sets of 8-10 reps)
Tip:
Rest for 2-3 minutes between compound lifts. Focus on explosive power during each movement.
Day 6: Core & Mobility
Strengthen your core while enhancing flexibility and mobility.
Workout:
- Hanging leg raises (3 sets of 12-15 reps)
- Side plank with reach-under (3 sets of 10 reps per side)
- Stability ball rollouts (3 sets of 10-12 reps)
- Mobility drills: hips, thoracic spine, and shoulders (10 minutes)
Tip:
Engage your core throughout and move intentionally during mobility drills.
Day 7: Active Recovery
Recharge your body with low-intensity movement.
Workout:
- 20-30 minutes of yoga or a nature walk.
- Focus on deep stretching for the back, hamstrings, and shoulders.
Tip:
Use this day to reset mentally and physically for the upcoming week.
Final Thoughts
Progress is all about consistency. This week’s plan combines strength, endurance, and recovery to keep you motivated and moving forward. Remember to listen to your body, celebrate small wins, and stay focused on your goals. Let’s keep 2025 strong!
