Workouts of the Week - VV15

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 fuels progress, and this week’s training plan is designed to enhance strength, endurance, and mobility while keeping your workouts challenging and rewarding. Whether you're at the gym or working out at home, stay committed and push your limits.

Day 1: HIIT at Home Workout: "Full-Body Burn"

Goal: Boost cardiovascular endurance, build strength, and burn calories with high-intensity intervals.

Workout Breakdown:

Format: 40 seconds of work, 20 seconds of rest per exercise. Complete 4 rounds with a 1-minute rest between rounds.

Warm-Up (5-7 Minutes)

• Jumping Jacks – 1 minute
• Bodyweight Squats – 30 seconds
• Arm Circles – 30 seconds forward, 30 seconds backward
• High Knees – 30 seconds
• Dynamic Lunges – 30 seconds per side

Main Workout (20-25 Minutes, 4 Rounds)

1. Jump Squats – Engage your legs and explode upward, landing softly.
2. Push-Ups – Keep core tight and lower chest to the floor. Modify by dropping to knees if needed.
3. High Knees – Drive knees up toward chest at a fast pace.
4. Lunges (Alternating Legs) – Step forward, lower to 90 degrees, and push back up.
5. Mountain Climbers – Keep a strong plank position while driving knees toward the chest.
6. Plank Shoulder Taps – Maintain a plank while tapping opposite shoulders.
7. Burpees – Drop into a squat, kick feet back into a plank, jump forward, and explode up.

Cool Down (5-7 Minutes)

• Child’s Pose – 30 seconds
• Seated Hamstring Stretch – 30 seconds per leg
• Hip Flexor Stretch – 30 seconds per side
• Deep Breathing – 1-2 minutes

Day 2: "Engine & Power" WOD

Goal: Build strength and endurance with a mix of weightlifting and high-intensity conditioning.

Workout Breakdown:

For Time (Complete as fast as possible while maintaining good form):

• 400m Run
• 21 Power Cleans (135/95 lbs - adjust as needed)
• 15 Pull-Ups
• 9 Front Squats (135/95 lbs - adjust as needed)
• 400m Run
• 15 Front Squats
• 9 Pull-Ups
• 21 Power Cleans
• 400m Run

Scaling Options:

• Beginner: Reduce weight to 95/65 lbs, do jumping pull-ups or ring rows.
• Intermediate: Adjust weight as needed, use band-assisted pull-ups.
• Advanced: Perform strict pull-ups or chest-to-bar pull-ups for an added challenge.

Tips for Success:

• Keep a steady pace on the runs—don’t sprint too hard at the start.
• Break up the power cleans and front squats into manageable sets.
• Maintain good form on all lifts, especially under fatigue.
• Control your breathing and use efficient transitions between movements.

Day 3: Aerobic Capacity Workout: "Endurance Builder"

Goal: Improve cardiovascular endurance, increase lung capacity, and build stamina through sustained effort.

Workout Breakdown:

Part 1: Warm-Up (10 Minutes, Low Intensity)

• 5 minutes of light jogging or cycling
• 2 rounds of:
  • 10 bodyweight squats
  • 10 walking lunges
  • 10 arm circles (forward and backward)
  • 30 seconds of high knees

Part 2: Main Workout (40 Minutes, Moderate to High Intensity)
Option 1: Running-Based Interval Training

• 800m run at a moderate pace
• 400m run at a fast pace
• 200m sprint
• Rest for 90 seconds
• Repeat for 4 rounds

Option 2: Rowing Machine or Assault Bike Intervals

• 2 minutes at 75% effort
• 1 minute at 85% effort
• 30 seconds all-out sprint
• Rest for 90 seconds
• Repeat for 4 rounds

Option 3: Mixed Modal Aerobic Circuit (No Equipment Needed)

• 2 minutes of jump rope
• 1 minute of burpees
• 2 minutes of air squats at a controlled pace
• 1 minute of push-ups
• 2 minutes of mountain climbers
• Rest for 90 seconds
• Repeat for 4 rounds

Part 3: Cool Down & Recovery (10 Minutes, Low Intensity)

• 5 minutes of slow jogging or brisk walking
• Static stretching:
  • Quad stretch (30 seconds per side)
  • Hamstring stretch (30 seconds per side)
  • Calf stretch (30 seconds per side)
  • Hip flexor stretch (30 seconds per side)
  • Deep breathing for relaxation

Day 4: Bodybuilding Workout: Chest & Triceps Focus

Goal: Build muscle size and strength in the chest and triceps with controlled reps and progressive overload.

Workout Breakdown:

• Reps: 8-12 per set (except where noted)
• Sets: 3-4 per exercise
• Rest: 45-90 seconds between sets

Warm-Up (5-10 Minutes)

• 5 minutes of light cardio (jump rope, brisk walking, or cycling)
• Dynamic stretches:
  • Arm circles – 30 seconds
  • Shoulder dislocations (using a band) – 30 seconds
  • Push-up walkouts – 5 reps

Main Workout

1. Flat Barbell Bench Press – 4 sets x 8-12 reps
   • Control the weight and focus on a full range of motion.
2. Incline Dumbbell Press – 3 sets x 10 reps
   • Engage the upper chest with a slight incline (30-45 degrees).
3. Dips (Bodyweight or Weighted) – 3 sets x 8-12 reps
   • Lean forward slightly to emphasize the chest.
4. Dumbbell Flyes – 3 sets x 12 reps
   • Keep a slight bend in the elbows and focus on the stretch.
5. Triceps Rope Pushdown – 3 sets x 12 reps
   • Keep elbows close to the body and fully extend at the bottom.
6. Overhead Dumbbell Triceps Extension – 3 sets x 10 reps
   • Use a slow, controlled motion to avoid elbow strain.

Cool Down (5-7 Minutes)

• Static stretching:
  • Chest stretch against a wall – 30 seconds per side
  • Triceps overhead stretch – 30 seconds per side
  • Deep breathing for relaxation

Day 5: Strength Training Workout: Full-Body Power

Goal: Build strength and power through compound movements with heavy resistance and lower reps.

Workout Breakdown:

• Reps: 4-6 per set (focus on heavy weight)
• Sets: 4-5 per exercise
• Rest: 2-3 minutes between sets for full recovery

Warm-Up (10 Minutes)

• 5 minutes of light cardio (rowing, jump rope, brisk walking)
• Dynamic stretches:
  • Leg swings – 10 per leg
  • Arm circles – 30 seconds
  • Hip openers – 10 reps per leg
  • Shoulder dislocations with a band – 10 reps

Main Workout

1. Barbell Back Squat – 5 sets x 4-6 reps
   • Maintain a strong core and drive through the heels.
2. Deadlifts – 4 sets x 4-6 reps
   • Keep your back straight and engage your glutes and hamstrings.
3. Barbell Overhead Press – 4 sets x 5 reps
   • Press the bar in a straight line, keeping your core tight.
4. Weighted Pull-Ups – 4 sets x 5 reps
   • Use a weight belt or perform bodyweight pull-ups if needed.
5. Romanian Deadlifts – 3 sets x 6 reps
   • Focus on hamstring engagement and a slow eccentric phase.
6. Farmer’s Walk – 3 sets x 30 seconds
   • Carry heavy dumbbells or kettlebells to build grip and core strength.

Cool Down (5-10 Minutes)

• Static stretching:
  • Hamstring stretch – 30 seconds per leg
  • Chest opener – 30 seconds
  • Hip flexor stretch – 30 seconds per leg
  • Deep breathing to aid recovery

Day 6: Core Strength Workout: "Foundation of Power"

Goal: Build core strength, stability, and endurance with a mix of dynamic and static movements.

Workout Breakdown:

• Reps: 10-15 per exercise (unless specified)
• Sets: 3-4 per exercise
• Rest: 30-45 seconds between exercises

Warm-Up (5-7 Minutes)

• 1 minute of jump rope or brisk walking
• Dynamic stretches:
  • Torso twists – 30 seconds
  • Cat-cow stretch – 30 seconds
  • Leg swings (front-to-back and side-to-side) – 10 per leg
  • Plank walkouts – 5 reps

Main Workout

1. Hanging Leg Raises – 3 sets x 10-12 reps
   • Engage the core, avoid swinging, and lift legs to a 90-degree angle.
2. Russian Twists (Weighted or Bodyweight) – 3 sets x 15 reps per side
   • Keep feet elevated for an extra challenge.
3. Plank-to-Elbow Taps – 3 sets x 10 reps per side
   • Keep hips steady and core tight.
4. Cable Woodchoppers – 3 sets x 12 reps per side
   • Use a cable machine or resistance band, focusing on controlled movement.
5. Ab Rollouts (Using a Wheel or Barbell) – 3 sets x 10 reps
   • Extend as far as possible while maintaining core control.
6. Side Planks with Hip Dips – 3 sets x 10 reps per side
   • Lower and raise hips slowly to engage obliques.
7. Dead Bug Exercise – 3 sets x 12 reps per side
   • Maintain core stability while extending opposite arm and leg.

Cool Down (5-7 Minutes)

• Child’s pose – 30 seconds
• Seated forward fold – 30 seconds
• Standing oblique stretch – 30 seconds per side
• Deep breathing and diaphragm expansion

Day 7: Rest Day Workout: Active Recovery & Mobility

Goal: Enhance recovery, improve mobility, and promote blood flow without excessive strain.

Workout Breakdown:

• Duration: 30-45 minutes
• Intensity: Low to moderate
• Focus: Mobility, stretching, and light movement

Part 1: Light Cardio (10-15 Minutes)

• Choose one:
  • Brisk walk outside or on a treadmill
  • Easy cycling
  • Rowing at a slow pace
  • Light jump rope (optional)

Part 2: Mobility & Stretching (15-20 Minutes)

• Foam Rolling (5 Minutes) – Focus on tight areas like quads, hamstrings, glutes, and upper back.
• Dynamic Mobility Work:
  • World’s Greatest Stretch – 5 reps per side
  • Cat-Cow Stretch – 30 seconds
  • Hip Openers (90/90 Stretch) – 30 seconds per side
  • Thoracic Spine Rotations – 10 reps per side

Part 3: Core & Stability Work (10-15 Minutes, Optional)

1. Dead Bug Exercise – 3 sets x 12 reps per side
2. Bird Dog – 3 sets x 10 reps per side
3. Plank Hold – 3 sets x 30-60 seconds
4. Side-Lying Hip Raises – 3 sets x 10 reps per side

Part 4: Deep Stretching & Breathing (5-10 Minutes)

• Seated Forward Fold – 30 seconds
• Butterfly Stretch – 30 seconds
• Hamstring Stretch – 30 seconds per leg
• Child’s Pose with Deep Breathing – 1-2 minutes