Workouts of the Week - VV14

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.

Consistency is key when it comes to fitness, and this week’s workout plan is designed to build strength, endurance, and mobility while keeping things fresh and engaging. Whether you're hitting the gym or working out at home, these routines will push your limits and keep you progressing.

Day 1: HIIT at Home – Push Your Limits!

Kick off the week with an intense High-Intensity Interval Training (HIIT) session designed to maximize calorie burn, build endurance, and challenge your full-body strength. This workout follows an EMOM (Every Minute On the Minute) & AMRAP (As Many Rounds As Possible) format to push you further.

Warm-Up (6-8 minutes)

Perform 2 rounds of the following exercises (30 seconds each):

• Jump Rope or High Knees
• Arm Circles (Forward & Backward)
• Bodyweight Good Mornings
• Squat to Toe Touch
• Inchworm to Plank Hold

Workout Structure:

• Part 1: EMOM Challenge (Every Minute on the Minute for 6 minutes)
  • Complete the assigned reps at the start of each minute. The remaining time is your rest.
  • 6-Minute EMOM (Repeat 2 Rounds)
    • 15 Jump Squats (Scale: Bodyweight squats)
    • 12 Push-Up to Toe Reach (Scale: Knee push-ups, touch shoulder instead)
    • 10 Reverse Lunge to Hop (Each Leg) (Scale: Regular reverse lunges)

Rest: 3 minutes

• Part 2: AMRAP Challenge (10-Minute As Many Rounds As Possible)
  • Complete as many rounds as possible within 10 minutes at a controlled but intense pace.
  • Circuit:
    • 10 Burpees with Tuck Jump (Scale: Step-back burpees, no jump)
    • 12 Plank to Squat Jumps (Scale: Walk feet forward instead of jumping)
    • 15 Skater Jumps (Each Side) (Scale: Step laterally instead of jumping)
    • 20 Bicycle Crunches (Total Reps) (Scale: Slow, controlled knee-to-elbow movement)

Rest: 3 minutes

• Part 3: Finisher – Tabata Core Burn (4 minutes)
  • 20 seconds work, 10 seconds rest (Repeat 4 times for each exercise)
    • Hollow Body Hold
    • Russian Twists
    • Mountain Climbers
    • Plank to Forearm Reach

Cool-Down (5-10 minutes)

• Downward Dog to Cobra Stretch – 30 seconds
• Figure-Four Glute Stretch – 30 seconds per leg
• Seated Forward Fold – 30 seconds
• Deep Breathing & Full Body Stretch – 2 minutes

Workout Tips:

✔ Push yourself but maintain proper form – Slow down if needed.
✔ Engage your core in every movement to protect your lower back.
✔ Pace yourself in AMRAP – don’t burn out too early.
✔ Track your rounds & reps – challenge yourself to beat your score next time!

This HIIT workout adds structured intensity with EMOM and AMRAP while keeping it high-energy and full-body focused. Let me know if you need any modifications!

Day 2: CrossFit WOD – Full-Body Intensity

This CrossFit-style Workout of the Day (WOD) will test your endurance, strength, and mental toughness. It includes a mix of Olympic lifting, gymnastics, and high-intensity conditioning for a well-rounded challenge.

Warm-Up (8-10 Minutes)

2 Rounds:

• Row or Assault Bike – 1 minute
• Spiderman Stretch – 5 reps per side
• PVC Pass-Throughs – 10 reps (improves shoulder mobility)
• Air Squats – 15 reps
• Jumping Pull-Ups or Kipping Swings – 10 reps

WOD: “The Grinder” (Time Cap: 20 Minutes)

For Time – Complete 5 Rounds:

1. 12 Deadlifts (225/155 lbs or scale as needed)
2. 9 Toes-to-Bar (Scale: Hanging Knee Raises or V-Ups)
3. 6 Hang Power Cleans (155/105 lbs or scale down as needed)
4. 200m Run (Scale: 150m row or 20 calorie bike)
5. 1-Minute Rest Between Rounds

Goal: Aim to complete each round in 3-4 minutes to stay within the 20-minute time cap.

Cool-Down & Mobility (5-10 Minutes)

• Couch Stretch – 30 seconds per leg (hip & quad mobility)
• Lying Spinal Twist – 30 seconds per side (lower back & core recovery)
• Pigeon Pose – 30 seconds per side (hip flexor release)
• Foam Roll (Back, Hamstrings, Shoulders) – 2 minutes

Workout Tips:

✔ Break up reps smartly – Avoid burnout early. Try 6-6 for deadlifts and 5-4 for toes-to-bar if needed.
✔ Choose a challenging but manageable weight – Your deadlifts and hang power cleans should be unbroken or in 2 sets max per round.
✔ Pace the run – Use it as active recovery but don’t let it slow you down too much.
✔ Track your time – Compare with previous workouts and aim for progress next time.

This WOD combines strength, gymnastics, and conditioning for a complete CrossFit challenge. Let me know if you need scaling options! 

Day 3: Aerobic Capacity Workout – Endurance & Stamina Builder

This aerobic capacity-focused workout is designed to enhance your cardiovascular endurance, improve lung efficiency, and build sustained stamina for high-intensity efforts.

Warm-Up (8-10 Minutes)

2 Rounds:

• Jump Rope – 1 minute (light pace, focus on rhythm)
• Bodyweight Squats – 15 reps (engage core & control depth)
• Inchworm to Cobra Stretch – 5 reps (opens shoulders & hips)
• Leg Swings (Front-to-Back & Side-to-Side) – 10 per leg
• Arm Circles (Forward & Backward) – 30 seconds each

Workout: “Endurance Engine” (Total Time: ~45 minutes)

Part 1: Aerobic Pacing Intervals (20 Minutes – Maintain Consistent Effort)

• 5 Rounds (No Rest Between Rounds):
  • 500m Row or 400m Run (Maintain 75-80% effort, moderate pace)
  • 15 Air Squats (Explosive but controlled, full depth)
  • 10 Push-Ups (Strict or knee variation, controlled pace)

Goal: Stay steady and maintain a consistent pace across all rounds – don’t start too fast!

Part 2: High-Intensity Aerobic Power (10 Minutes – Max Effort)

• EMOM x 10 Minutes (Every Minute on the Minute, perform the following):*
  • 30 Seconds Max Effort Assault Bike or Row (Go all out!)
  • 30 Seconds Rest

Challenge: If you're running, sprint for 15 seconds and then jog for 15 seconds as your max effort interval.

Part 3: Aerobic Threshold Hold (10 Minutes – Controlled Pace)

• 1,500m Row or 1 Mile Easy Run (Hold steady pace, focus on breathing and form)

Cool-Down (5-10 Minutes)

• Walking or Slow Rowing – 2 minutes (Active recovery, bring heart rate down)
• Hamstring Stretch – 30 seconds per leg (Reduce muscle tightness)
• Child’s Pose Breathing – 1 minute (Focus on deep breaths to aid recovery)
• Seated Forward Fold – 30 seconds (Improves flexibility & relaxation)

Workout Tips:

✔ Pace Yourself in Part 1 – Don't start too fast. Find a rhythm and maintain steady output.
✔ Push Hard in Part 2 – This is your max effort burst. Go all out and recover well.
✔ Maintain Control in Part 3 – Stay focused on form and breathing to build endurance without burnout.
✔ Track Your Performance – Compare times & heart rate recovery over time to measure progress.

This structured aerobic capacity workout will build endurance, increase lung efficiency, and boost stamina for all aspects of fitness. Let me know if you need modifications!

Day 4: Bodybuilding Workout – Hypertrophy & Muscle Definition

This bodybuilding-focused workout is designed to maximize muscle growth, increase time under tension, and improve overall definition. The focus will be on controlled, high-volume sets with moderate to heavy weights.

Warm-Up (8-10 Minutes)

2 Rounds:

• Jump Rope – 1 minute (Increase heart rate & warm up joints)
• Banded Shoulder Dislocations – 10 reps (Improves shoulder mobility)
• Bodyweight Squats – 12 reps (Full range of motion, controlled pace)
• Push-Ups – 10 reps (Engage chest, triceps & core)
• Cable or Banded Face Pulls – 15 reps (Activates rear delts and scapula control)

Workout: Upper & Lower Body Hypertrophy (4 Sets Per Exercise)

Part 1: Upper Body – Chest & Back Focus

1. Incline Dumbbell Press – 4 sets x 8-10 reps (Pause at bottom for increased tension)
2. Seated Cable Rows (Neutral Grip) – 4 sets x 10-12 reps (Full stretch & controlled squeeze at the top)
3. Flat Barbell Bench Press – 4 sets x 8 reps (Moderate to heavy weight, strict form)
4. Lat Pulldown (Wide Grip or Reverse Grip) – 4 sets x 10 reps (Slow eccentric for better lat activation)

Part 2: Lower Body – Legs & Glutes
       5. Barbell Back Squats – 4 sets x 8 reps (Focus on depth and stability)
       6. Romanian Deadlifts (Dumbbells or Barbell) – 4 sets x 10 reps (Hamstring & glute emphasis, slow controlled movement)
       7. Leg Press (Feet High & Wide for Glutes, Low & Close for Quads) – 3 sets x 12 reps (Controlled depth and push through heels)
       8. Standing Calf Raises – 3 sets x 15 reps (Pause at the top for full contraction)

Part 3: Finisher – Arm Superset (3 Rounds, Minimal Rest)

• Barbell Bicep Curls – 3 sets x 12 reps (Strict form, no swinging)
• Triceps Rope Pushdowns – 3 sets x 12 reps (Full extension & squeeze at the bottom)

Cool-Down (5-10 Minutes)

• Hamstring & Hip Flexor Stretch – 30 seconds per leg
• Chest Opener Stretch – 30 seconds (Wall or doorway stretch)
• Foam Rolling (Quads, Hamstrings, Lats, Shoulders) – 2 minutes
• Deep Breathing Exercises – 1 minute (Aids in recovery & relaxation)

Workout Tips:

✔ Control Your Reps – Slow down the eccentric (lowering) phase for better muscle growth.
✔ Use a Weight That Challenges You – The last 2 reps should feel difficult but doable with good form.
✔ Focus on Mind-Muscle Connection – Engage the specific muscle being worked rather than just moving the weight.
✔ Minimal Rest Between Sets (45-60 Secs) – Keeps muscles under tension for better hypertrophy.
✔ Stay Hydrated & Fuel Properly – Post-workout protein & carbs will enhance recovery and muscle growth.

This hypertrophy-based bodybuilding workout is designed to build muscle size, definition, and strength while keeping volume high. Let me know if you’d like modifications!

Day 5: Strength Training Workout – Maximize Power & Performance

This strength-focused workout is designed to enhance raw power, build foundational strength, and improve overall muscular efficiency. The focus is on low reps, heavier weights, and longer rest periods to maximize strength gains.

Warm-Up (10-12 Minutes)

2 Rounds:

• Jump Rope or Rowing Machine – 1 minute (Elevates heart rate, preps body for lifting)
• Glute Bridge Marches – 10 reps per leg (Activates posterior chain)
• Scapular Pull-Ups – 8 reps (Warms up lats and shoulder stability)
• Bodyweight Squats – 12 reps (Engages lower body and hip mobility)
• Banded Face Pulls – 15 reps (Shoulder and upper back activation)

Workout: Strength & Power Lifts (3-5 Reps Per Set, Longer Rest)

Part 1: Primary Strength Lifts (5 sets, 3-5 reps, 90 sec - 2 min rest between sets)

1. Barbell Deadlifts – 5 sets x 3-5 reps (Focus on heavy, controlled pulls; reset after each rep)
2. Barbell Bench Press – 5 sets x 3-5 reps (Engage core, drive through the legs for maximum strength)
3. Barbell Back Squats – 5 sets x 3-5 reps (Keep a braced core and controlled eccentric phase)

Part 2: Strength Accessory Work (4 sets, 6-8 reps, 60-90 sec rest)
       4. Weighted Pull-Ups (or Lat Pulldown if Scaling) – 4 sets x 6-8 reps (Controlled tempo, focus on lats)
       5. Bulgarian Split Squats (Dumbbells or Barbell) – 4 sets x 8 reps per leg (Great for unilateral strength and balance)

Part 3: Core & Stability Work (3 sets, 12-15 reps)
       6. Hanging Leg Raises – 3 sets x 12 reps (Control the movement; no swinging)
       7. Paloff Press (Anti-Rotation Core Work) – 3 sets x 15 seconds per side (Strengthens core stability & prevents injury)

Cooldown (5-10 Minutes)

• Hamstring & Hip Flexor Stretch – 30 seconds per leg
• Seated Forward Fold – 30 seconds (Eases hamstring tightness post-lifting)
• Child’s Pose with Side Reach – 30 seconds (Targets lats and lower back release)
• Deep Breathing & Foam Rolling – 2 minutes (Aids in muscle recovery & reduces stiffness)

Workout Tips:

✔ Prioritize Form Over Weight – Perfect your mechanics before increasing weight.
✔ Take Full Rest Between Heavy Sets – Aim for 90 seconds to 2 minutes for primary lifts.
✔ Engage Your Core on Every Lift – Helps prevent injuries and supports heavy loads.
✔ Progressive Overload – Aim to increase weight or reps weekly while maintaining proper form.
✔ Track Your Lifts – Strength training is about progression. Log your sets, reps, and weight each session.

This strength workout focuses on compound movements to build raw strength, power, and muscular efficiency. Stick to low reps, heavier weights, and proper recovery for optimal gains! Let me know if you need modifications!