Workouts of the Week - VV13

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 fourth week of 2025 is here! This week's workout plan is designed to push your limits, enhance your endurance, and promote recovery. Stay consistent, challenge yourself, and make the most out of every session. Let's keep the momentum going!

Day 1: HIIT at Home Jumpstart the week with a dynamic High-Intensity Interval Training (HIIT) session to fire up your metabolism and increase energy levels.

Warm-Up (5-10 minutes):

• 2 Rounds of:
  • 30 seconds high knees
  • 30 seconds arm circles (forward and backward)
  • 30 seconds bodyweight squats
  • 30 seconds plank to downward dog

Workout Routine (4 Rounds):

Perform each exercise for 40 seconds, followed by 20 seconds of rest.

1. Jump Squats (Scale: Bodyweight squats)

   • Focus on explosive power and landing softly.

2. Push-Ups to Shoulder Tap (Scale: Knee push-ups or wall push-ups)

   • Engage your core and maintain a straight body position.

3. Lunges with Knee Drive (Scale: Step-back lunges)

   • Drive through the front leg and engage your glutes.

4. Plank Jacks (Scale: Step-outs instead of jumps)

   • Keep your hips stable and core engaged.

5. Mountain Climbers (Scale: Slow mountain climbers)

   • Maintain a steady pace, keeping the core tight.

6. Burpees (Scale: Step-back burpees without jump)

   • Ensure a smooth movement from plank to standing position.

7. Russian Twists (Scale: Seated core twists with feet on the floor)

   • Engage your obliques and control the movement.

Rest: 1-minute break between rounds

Cool-Down (5-10 minutes):

• Child’s pose – 30 seconds
• Hamstring stretch – 30 seconds per leg
• Seated spinal twist – 30 seconds per side
• Deep breathing – 2 minutes

Workout Tips:

• Maintain proper form throughout the workout to prevent injury.
• Stay hydrated and take breaks as needed.
• Gradually increase intensity as you build endurance.

Day 2: CrossFit WOD (Workout of the Day) Challenge yourself with this chipper-style workout to build endurance and mental toughness.

Complete all exercises in sequence with minimal rest.

For Time:

• 50 Wall Balls (20/14 lbs) (Scale: Air squats with dumbbell press)
• 40 Box Jumps (24/20 inches) (Scale: Step-ups)
• 30 Kettlebell Swings (53/35 lbs) (Scale: Lighter kettlebell)
• 20 Deadlifts (185/135 lbs) (Scale: Reduced weight or sumo deadlifts with dumbbells)
• 10 Burpee Pull-Ups (Scale: Burpees or jumping pull-ups)
• 400-meter Run (Scale: 200-meter run or 500-meter row)

Tip: Maintain steady pacing and break the reps into manageable sets to avoid burnout.

Strength Component (Optional):

Before or after the WOD, focus on building strength in a key lift.

Back Squats:

• 5 sets of 5 reps at 75-80% of 1RM
• Rest for 2-3 minutes between sets

Tip: Focus on proper form and controlled movement for maximal strength gains.

Cool-Down (10 minutes):

• 200-meter walk
• Static stretching:
  • Hamstrings
  • Quads
  • Shoulders
  • Hip flexors
• Deep breathing exercises to promote recovery

Scaling Options:

• Reduce weights to suit your fitness level.
• Perform bodyweight exercises instead of weighted movements.
• Shorten the distance or rep count for endurance elements.

Additional Tips:

• Focus on proper form and controlled breathing during high-intensity movements.
• Keep a steady pace to avoid burning out too early.
• Track your time and aim for gradual improvement over future workouts.

Day 3: Aerobic Capacity

Goal: Improve speed and endurance with alternating high and low-intensity efforts.

Workout Plan:

1. 5 Rounds of:
   • 3 minutes at moderate pace (conversational pace)
   • 1 minute at high intensity (challenging but maintainable effort)
   • 1-minute slow recovery walk or pedal
2. Cool down: 5 minutes at an easy pace

Tip: Gradually increase your pace during high-intensity intervals to challenge your aerobic capacity without overexerting.

Day 4: Bodybuilding Focus Build muscle and strength with targeted weight training exercises.

Warm-Up (5-10 minutes):

• Treadmill incline walk or stationary bike
• Dynamic stretches (leg swings, hip circles, bodyweight squats)

Workout Routine:

1. Barbell Back Squats – 4 sets of 8-10 reps
   Tip: Keep your core tight and focus on driving through your heels. Use a challenging weight that allows proper form.

2. Leg Press – 3 sets of 10-12 reps
   Tip: Adjust your foot placement to target different areas (higher for glutes and hamstrings, lower for quads).

3. Romanian Deadlifts (RDLs) – 3 sets of 8-10 reps
   Tip: Maintain a slight bend in the knees and lower the weight slowly to stretch the hamstrings.

4. Bulgarian Split Squats – 3 sets of 10 reps per leg
   Tip: Focus on balance and depth, keeping your front knee aligned with your toes.

5. Seated Leg Curls (Hamstrings) – 3 sets of 12-15 reps
   Tip: Control the movement and squeeze at the bottom for maximum engagement.

6. Leg Extensions (Quads) – 3 sets of 12-15 reps
   Tip: Focus on a full contraction at the top and a controlled negative movement.

7. Standing Calf Raises – 4 sets of 15 reps
   Tip: Pause at the top for a strong contraction and stretch at the bottom.

8. Seated Calf Raises – 3 sets of 15 reps
   Tip: Keep a steady tempo to avoid bouncing and focus on time under tension.

Cool-Down (5-10 minutes):

• Static stretching (hamstrings, quads, calves)
• Foam rolling for muscle recovery

Tip for Success:

• Ensure proper hydration and nutrition to fuel your leg day.
• Rest for 60-90 seconds between sets for hypertrophy focus.
• Gradually increase weights to challenge your muscles over time.

Day 5: Strength Training Focus on compound movements to develop strength and power.

Warm-Up (10-15 minutes):

• 5-7 minutes of light cardio (rowing, cycling, or jogging)
• Dynamic stretches (leg swings, hip openers, arm circles, bodyweight squats)
• Mobility drills (hip circles, shoulder dislocations, ankle mobility)

Workout Routine:

1. Barbell Squats – 5 sets of 5 reps
   Tip: Focus on depth and maintaining a neutral spine. Rest 2-3 minutes between sets.
   Alternative: Goblet squats with a kettlebell.

2. Deadlifts – 5 sets of 4-6 reps
   Tip: Engage your core and keep your back flat throughout the lift. Use progressive overload to build strength.
   Alternative: Trap bar deadlifts for a more joint-friendly option.

3. Bench Press – 5 sets of 5 reps
   Tip: Keep your elbows at a 45-degree angle and drive through your feet for power.
   Alternative: Dumbbell bench press for a greater range of motion.

4. Overhead Press (Barbell or Dumbbell) – 4 sets of 6 reps
   Tip: Brace your core and keep your movements controlled. Avoid arching your lower back.
   Alternative: Seated shoulder press for better stability.

5. Pull-Ups or Lat Pulldowns – 4 sets of 6-8 reps
   Tip: Keep your core tight and avoid swinging to maximize strength gains.
   Alternative: Assisted pull-ups if needed.

6. Bent-Over Rows (Barbell or Dumbbell) – 4 sets of 6-8 reps
   Tip: Keep your back flat and focus on pulling the weight to your lower ribs.
   Alternative: T-bar rows for variety.

7. Farmer's Walk – 3 sets of 30 seconds
   Tip: Hold heavy dumbbells, keep your posture tall, and walk at a steady pace.

8. Plank Hold (Core Stability) – 3 sets of 45-60 seconds
   Tip: Keep your body in a straight line and engage your core throughout.
   Alternative: Side planks for oblique activation.

Cool-Down (10 minutes):

• Static stretching (hamstrings, quads, shoulders)
• Foam rolling to aid recovery and reduce muscle tightness
• Deep breathing exercises for relaxation

Additional Tips for Strength Training:

• Prioritize compound movements for maximum strength development.
• Rest periods of 2-3 minutes between heavy lifts.
• Gradually increase weights while maintaining proper form.
• Stay consistent and track progress to ensure steady improvement.

Day 6: Core & Mobility Enhance your core stability and mobility with these movements.

Warm-Up (5-10 minutes):
Prepare your body with light movement to increase circulation and mobility.

• 2 Rounds of:
  • 30 seconds cat-cow stretch
  • 30 seconds bird-dog (each side)
  • 30 seconds glute bridge
  • 30 seconds deep squat hold with arm reach

Workout Routine (3 Rounds):

Perform each core exercise followed by a mobility movement.

1. Core: Plank with Shoulder Taps – 30 seconds
Tip: Keep your core tight and avoid hip movement.
Mobility: Thoracic Spine Rotation – 10 reps per side
Tip: Focus on controlled movement and full range of motion.

2. Core: Hanging Leg Raises (or Lying Leg Raises) – 12 reps
Tip: Control the lowering phase to engage deep core muscles.
Mobility: Hip Flexor Stretch – 30 seconds per side
Tip: Keep your torso upright and breathe deeply.

3. Core: Russian Twists – 20 reps (10 per side)
Tip: Keep your feet lifted for added difficulty.
Mobility: Seated Forward Fold – 30 seconds
Tip: Relax into the stretch and focus on your hamstrings.

4. Core: Stability Ball Rollouts (or Plank Walkouts) – 12 reps
Tip: Engage your core and move slowly to avoid lower back strain.
Mobility: Child’s Pose with Side Stretch – 30 seconds per side
Tip: Reach further with each breath.

5. Core: Bicycle Crunches – 20 reps (10 per side)
Tip: Avoid pulling on your neck; focus on twisting through the torso.
Mobility: Pigeon Pose Stretch – 30 seconds per side
Tip: Relax into the stretch and focus on deep breathing.

Cool-Down (5 minutes):

• Cobra pose – 30 seconds
• Supine spinal twist – 30 seconds per side
• Deep breathing exercises

Workout Tips:

• Focus on controlled movements and proper breathing.
• Perform each movement with intention, emphasizing form over speed.
• If mobility is a challenge, start with smaller ranges of motion and gradually improve over time.
• Stay consistent to see improvements in flexibility and core strength.

Day 7: Active Recovery

Goal:
To promote recovery, improve mobility, and enhance overall relaxation without overexerting your body.

Option 1: Light Cardio & Mobility Flow (30-40 minutes)

1. Light Cardio (10-15 minutes):

   • Brisk walking (outdoors or treadmill)
   • Light cycling (stationary or outdoor)
   • Swimming (easy laps)
   • Rowing machine at a steady pace

2. Mobility Flow (15-20 minutes):

   • Cat-Cow Stretch – 10 reps (spinal mobility)
   • World’s Greatest Stretch – 5 reps per side (hips, hamstrings, thoracic spine)
   • 90/90 Hip Stretch – 30 seconds per side (hip mobility)
   • Shoulder Rolls – 10 reps forward and backward
   • Seated Forward Fold – 30 seconds (hamstring stretch)
   • Child’s Pose with Side Stretch – 30 seconds per side
   • Neck Stretch (Ear to Shoulder) – 20 seconds per side

Tip: Breathe deeply and move through each stretch with control.

Option 2: Yoga & Breathwork (20-30 minutes)

1. Yoga Routine (20 minutes):

   • Downward Dog – 30 seconds
   • Warrior II – 30 seconds per side
   • Low Lunge with Side Reach – 30 seconds per side
   • Seated Spinal Twist – 30 seconds per side
   • Reclining Figure-Four Stretch – 30 seconds per side
   • Savasana (Corpse Pose) – 3-5 minutes for relaxation

2. Breathwork (5-10 minutes):

   • Diaphragmatic breathing: Inhale for 4 counts, hold for 4, exhale for 6
   • Box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4

Tip: Focus on slow, controlled breathing to calm your nervous system.

Option 3: Outdoor Activity (30-60 minutes)

• Light hike on a nature trail
• Casual bike ride around the neighborhood
• Leisurely swim
• Playing a recreational sport (tennis, frisbee, light basketball)
• Walking your pet

Tip: Enjoy the movement without pushing your limits.

Additional Tips for Active Rest Days:

• Stay hydrated and consume nutrient-dense foods to support recovery.
• Listen to your body and avoid overexertion.
• Incorporate foam rolling to alleviate muscle tightness.
• Prioritize sleep and relaxation for optimal recovery.

Final Thoughts
Every step you take brings you closer to your fitness goals. This week’s routine balances strength, endurance, and recovery to keep you progressing. Stay committed, celebrate the small wins, and continue pushing forward. Let’s make this week count!