Workouts of the Week - VV16

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.

This week's workout plan is designed to balance strength, endurance, and recovery for optimal performance and overall fitness. The week begins with a high-intensity full-body HIIT session to burn fat and build functional strength, followed by a CrossFit-style AMRAP workout to enhance power and endurance. Midweek focuses on aerobic capacity training, offering options for treadmill intervals, mixed-modality cardio, or a bodyweight circuit to improve stamina. Strength work takes center stage on leg day, incorporating compound and isolation exercises for muscle growth and lower-body strength. The full-body strength training session emphasizes progressive overload through heavy lifts, while the core workout targets stability, endurance, and explosive power. The week concludes with an active rest day, incorporating light cardio, mobility work, stretching, and breathwork to promote recovery while keeping the body moving. This structured approach ensures a well-rounded mix of cardio, strength, and recovery to optimize fitness progress.

Day 1: HIIT at Home: Full-Body Fat-Burning Workout

Duration: 20-25 minutes
Equipment: None (just your bodyweight)
Format: 40 seconds work, 20 seconds rest per exercise
Rounds: Complete 3-4 rounds depending on fitness level

Warm-Up (5 Minutes)

Perform each movement for 30 seconds to get your heart rate up:

• Jumping Jacks
• Arm Circles
• Bodyweight Squats
• High Knees
• Shoulder Rolls

Workout Routine

Round 1: Cardio & Plyometrics

1. Jump Squats – Explode up, land softly into a squat.
2. Mountain Climbers – Drive knees toward the chest at a fast pace.
3. Burpees – Drop into a squat, kick feet back into a push-up position, return, and jump.
4. Lateral Skaters – Jump side to side, landing softly to engage the legs.

Rest for 60 seconds before starting Round 2

Round 2: Strength & Core Focus

5. Push-Up to Shoulder Tap – Perform a push-up, then tap each shoulder.
6. Lunges (Alternating) – Step forward into a deep lunge, alternating legs.
7. Plank to Knee Drives – In a high plank, drive one knee at a time toward the chest.
8. Bicycle Crunches – Twist the torso while alternating elbow-to-knee movements.

Rest for 60 seconds before starting the final round

Round 3: Endurance Burnout

9. Jump Rope (No Rope Needed) – Mimic jump rope movement for speed and endurance.
10. Squat to Lunge Combo – Squat down, then step into a reverse lunge.
11. High Knees – Drive knees up quickly, engaging the core.
12. Plank Hold – Hold for 40 seconds, engaging the core and glutes.

Cooldown (3-5 Minutes)

Hold each stretch for 20-30 seconds:

• Standing Quad Stretch
• Hamstring Stretch
• Cat-Cow Stretch (Spinal Mobility)
• Child’s Pose

Tip: If you want an extra challenge, add another round or increase the work time to 50 seconds on, 10 seconds rest.

Day 2: CrossFit WOD: "The Engine Builder"

Type: AMRAP (As Many Rounds As Possible)
Duration: 20 minutes

Workout Breakdown:

Complete as many rounds as possible in 20 minutes of:

• 10 Burpee Box Jumps (or Burpee Broad Jumps if no box)
• 15 Kettlebell Swings (or Jump Squats if no kettlebell)
• 20 Wall Balls (or Thrusters with Dumbbells or Squat Jumps)
• 25 Sit-Ups
• 200m Run (or 30 High Knees in Place)

Scaling Options:

• Beginner: Reduce the reps by half and work for 15 minutes instead of 20.
• Advanced: Add a weight vest or increase the reps by 5 per exercise.

Warm-Up (5-10 Minutes)

• 2 Rounds of:
  • 10 Air Squats
  • 10 Push-Ups
  • 20 Jumping Jacks
  • 10 Arm Circles (Forward/Backward)

Cooldown (5 Minutes)

• Cobra Stretch (For Core & Shoulders)
• Pigeon Pose (For Hips & Glutes)
• Hamstring Stretch
• Child’s Pose

Day 3: Aerobic Capacity Workout: "Endurance Elevation"

This aerobic capacity workout is designed to improve cardiovascular endurance, stamina, and overall aerobic efficiency. It includes steady-state and interval training to challenge your heart and lungs while improving your ability to sustain prolonged effort.

Workout Structure:

Total Time: 40-50 minutes
Equipment: Treadmill, rower, jump rope, bike, or open space for running (modifications provided)

Warm-Up (10 Minutes)

Perform at a moderate pace:

• 3 minutes of light jogging or jump rope
• 1 minute of butt kicks
• 1 minute of high knees
• 1 minute of arm circles + shoulder rolls
• 2 minutes of dynamic stretching (lunges, hip openers, leg swings)

Workout Option 1: Treadmill / Running Focus

Interval Run – 30 minutes

• 5 minutes at Zone 2 (light effort, can hold a conversation)
• 3 minutes at Zone 3 (moderate pace, slight discomfort)
• 2 minutes at Zone 4 (challenging pace, breathing heavy)
• Repeat for 3 rounds
• Finish with a 5-minute cooldown jog

Workout Option 2: Mixed Modality (Bike, Rower, or Jump Rope)

40-Minute Aerobic Intervals

• 10 minutes steady-state effort (~60-70% max heart rate)
• 3 minutes of high-intensity sprint intervals (30s work, 30s easy)
• 5 minutes of moderate pace recovery
• 2 minutes all-out effort
• 10 minutes steady-state cooldown

Workout Option 3: Bodyweight Aerobic Circuit (If No Equipment)

Complete 4 rounds of:

• 2 minutes Jump Rope or High Knees
• 1 minute Jump Squats
• 1 minute Lateral Shuffles
• 2 minutes Step-Ups (on a bench or stairs)
• 1 minute Plank Hold
• 30 seconds Rest

Cooldown (5-10 Minutes)

Hold each stretch for 20-30 seconds:

• Hamstring Stretch
• Hip Flexor Stretch
• Child’s Pose
• Chest Opener Stretch
• Deep Breathing Exercises

Day 4: Leg Day: Strength & Hypertrophy Focus

Goal: Build strong, well-balanced legs by targeting the quads, hamstrings, glutes, and calves. This session incorporates both heavy compound lifts for strength and isolation exercises for muscle definition.

Workout Routine:

1. Barbell Back Squat – 4 sets x 6-10 reps

   • Keep your core engaged and maintain a neutral spine.
   • Control the descent and drive up through your heels.
   • Rest: 90 seconds

2. Romanian Deadlifts – 4 sets x 8-12 reps

   • Focus on hinging at the hips while keeping the barbell close to your legs.
   • Squeeze the glutes at the top of each rep.
   • Rest: 60-75 seconds

3. Leg Press (Feet Shoulder-Width Apart) – 3 sets x 10-12 reps

   • Lower the platform with control, keeping knees aligned with toes.
   • Avoid locking out your knees at the top.
   • Rest: 60-75 seconds

4. Bulgarian Split Squats – 3 sets x 10 reps per leg

   • Keep your chest upright and control the descent.
   • Use dumbbells for added resistance.
   • Rest: 45-60 seconds

5. Lying Hamstring Curls – 3 sets x 12-15 reps

   • Perform slow, controlled reps to fully engage the hamstrings.
   • Keep hips pressed into the bench.
   • Rest: 45-60 seconds

6. Standing Calf Raises – 4 sets x 12-15 reps

   • Focus on a full range of motion with a strong contraction at the top.
   • Lower slowly for increased time under tension.
   • Rest: 45 seconds

7. Seated Calf Raises – 4 sets x 12-15 reps

   • Position knees at a 90-degree angle and push through the balls of your feet.
   • Pause at the top for a brief contraction.
   • Rest: 45 seconds

Workout Notes:

• Stick to the recommended rest periods to maintain intensity.
• Use progressive overload by increasing weight or reps each week while keeping good form.
• Prioritize proper squat depth and hamstring activation for balanced lower-body development.
• Stretch after the workout to improve flexibility and aid recovery.

Day 5: Strength Training Workout 

Goal: Build strength with compound lifts while incorporating variations to enhance overall muscle development and functional power. This workout focuses on lower reps with heavier loads, ensuring progressive overload.

Workout Routine:

1. Front Squat – 5 sets x 5 reps

   • Keep the barbell high on your shoulders with elbows up.
   • Engage your core and drive through your heels.
   • Rest: 2-3 minutes

2. Trap Bar Deadlift – 4 sets x 4-6 reps

   • Keep your spine neutral and engage your glutes at the top.
   • Use a controlled descent and an explosive lift.
   • Rest: 2-3 minutes

3. Dumbbell Floor Press – 4 sets x 6-8 reps

   • Keep elbows at a 45-degree angle to reduce shoulder strain.
   • Lower the dumbbells until your arms rest on the floor, then press back up.
   • Rest: 90 seconds

4. Chin-Ups (Weighted if possible) – 4 sets x 6-8 reps

   • Use an underhand grip to emphasize biceps and upper back.
   • Pull until your chin clears the bar and control the descent.
   • Rest: 90 seconds

5. Single-Arm Landmine Press – 3 sets x 6-8 reps per arm

   • Keep your core engaged and press the bar in a controlled manner.
   • Maintain a slight forward lean to stabilize the movement.
   • Rest: 60-90 seconds

6. Pendlay Rows – 4 sets x 6 reps

   • Start from a dead stop on the floor each rep.
   • Maintain a flat back and explosive pull to your lower ribs.
   • Rest: 90 seconds

7. Sled Push or Heavy Carries – 3 sets x 30 yards

   • Push a sled with a strong forward lean, or carry heavy dumbbells/kettlebells for distance.
   • Keep an upright posture and steady pace.
   • Rest: 60 seconds

Workout Notes:

• Use progressive overload by increasing weight or reps each week while maintaining proper form.
• Rest 2-3 minutes for compound lifts and 60-90 seconds for accessory movements to maximize recovery.
• Perform a dynamic warm-up before lifting and cool down with stretching to prevent injury.
• Focus on full-body tension and proper breathing throughout each movement.

Day 6: Core Strength & Stability Workout

Goal: Strengthen the entire core, including the rectus abdominis, obliques, transverse abdominis, and lower back. This workout combines stability, endurance, and explosive movements for functional core development.

Workout Routine:

1. Hanging Knee Raises with Twist – 4 sets x 12 reps (6 per side)

   • Engage the lower abs and obliques as you twist knees to one side.
   • Avoid swinging and control the descent.
   • Rest: 45-60 seconds

2. Swiss Ball Stir the Pot – 3 sets x 20 reps (10 clockwise, 10 counterclockwise)

   • Keep your body in a plank position and move arms in slow circular motions.
   • Maintain a tight core and avoid excessive hip movement.
   • Rest: 45-60 seconds

3. Landmine Rotations – 3 sets x 10-12 reps per side

   • Keep a slight bend in your knees and rotate through the core, not the arms.
   • Maintain control throughout the movement.
   • Rest: 45 seconds

4. Single-Leg V-Ups – 3 sets x 12 reps per side

   • Alternate between each leg, keeping movements controlled.
   • Avoid jerking motions and maintain core engagement.
   • Rest: 45 seconds

5. Banded Dead Bug – 3 sets x 10 reps per side

   • Attach a resistance band overhead for added tension.
   • Move opposite arm and leg simultaneously while keeping lower back pressed to the floor.
   • Rest: 45 seconds

6. Side Plank Hip Dips – 3 sets x 12 reps per side

   • Lower hips towards the floor and return to the starting position.
   • Keep a straight line from head to feet.
   • Rest: 30-45 seconds

7. Farmers Carry (Heavy) – 3 sets x 30-40 yards

   • Hold heavy dumbbells or kettlebells and walk with controlled, steady steps.
   • Keep core braced and shoulders down.
   • Rest: 45-60 seconds

Workout Notes:

• Perform movements slowly and with control to maximize core activation.
• Focus on breathing and bracing to maintain stability during each exercise.
• Modify reps and resistance based on fitness level.
• This routine can be paired with strength training or athletic performance programs for optimal results.

Day 7: Active Rest Day Routine

Goal: Promote recovery, improve mobility, and maintain light activity without overloading the muscles. This session focuses on low-impact movement, flexibility, and blood flow to enhance overall recovery.

Routine:

1. 10-15 Minutes of Low-Intensity Cardio

   • Options: Brisk walking, cycling, rowing, or an easy-paced jog.
   • Keep the intensity light (conversational pace) to promote circulation without fatigue.

2. Dynamic Stretching (5-10 Minutes)

   • Leg Swings – 10 reps per leg
   • Arm Circles – 10 reps per direction
   • Torso Twists – 10 reps per side
   • Hip Openers (World’s Greatest Stretch) – 5 reps per side

3. Mobility Work (5-10 Minutes)

   • Cat-Cow Stretch – 10 reps
   • 90/90 Hip Stretch – 30 seconds per side
   • Ankle Mobility Drill – 10 reps per foot
   • Thoracic Spine Rotations – 10 reps per side

4. Core Activation (Optional – 3 Rounds)

   • Dead Bug – 10 reps per side
   • Side Plank Hold – 20-30 seconds per side
   • Glute Bridge Hold – 30 seconds

5. Yoga Flow or Static Stretching (5-10 Minutes)

   • Child’s Pose – 30 seconds
   • Downward Dog to Cobra Stretch – 5 reps
   • Hamstring Stretch – 30 seconds per leg
   • Chest Opener Stretch – 30 seconds

6. Breathwork & Relaxation (Optional – 5 Minutes)

   • Box breathing (4 seconds inhale, 4 seconds hold, 4 seconds exhale, 4 seconds hold)
   • Focus on controlled, deep breaths to enhance recovery and reduce stress.

Additional Recovery Options:

• Light swimming or an easy-paced hike.
• Foam rolling or using a massage gun for muscle release.
• Cold shower or contrast therapy for recovery.
• Drinking plenty of water and focusing on nutrient-dense foods.

This active rest day allows the body to recover without complete inactivity, keeping you loose and ready for your next training session.