Workouts of the Week - VV17

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.

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This 7-day workout plan balances intensity, strength, endurance, and recovery for optimal performance. It starts with a HIIT full-body burn (Day 1) focusing on cardio, strength, and core stability. A CrossFit EMOM and finisher (Day 2) builds strength and explosiveness, followed by an aerobic capacity workout (Day 3) targeting endurance and VO2 max. Bodybuilding hypertrophy training (Day 4) develops upper-body muscle mass, while full-body strength training (Day 5) focuses on progressive overload with squats, deadlifts, and pressing movements. Core strength and stability (Day 6) enhances functional fitness, and active recovery & mobility (Day 7) includes light cardio, yoga, and stretching to aid muscle regeneration. Each session is structured with warm-ups, scaling options, and cooldowns to maximize results while preventing burnout.

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Day 1: 30-Minute HIIT Workout: Full-Body Burn

Structure: 40 seconds work / 20 seconds rest (Repeat each circuit twice before moving to the next)

Warm-Up (5 Minutes)

1. Jumping Jacks – 1 minute
2. Arm Circles & Shoulder Rolls – 1 minute
3. Bodyweight Squats – 1 minute
4. High Knees (light pace) – 1 minute
5. Hip Openers & Leg Swings – 1 minute

Circuit 1: Cardio Blast

1. Burpees – 40 seconds
2. High Knees – 40 seconds
3. Jump Squats – 40 seconds
4. Mountain Climbers – 40 seconds
   Repeat once before moving to the next circuit.

Circuit 2: Strength & Power

1. Push-Ups – 40 seconds
2. Jump Lunges – 40 seconds
3. Plank to Shoulder Tap – 40 seconds
4. Glute Bridges – 40 seconds
   Repeat once.

Circuit 3: Core & Stability

1. Bicycle Crunches – 40 seconds
2. Plank Jacks – 40 seconds
3. Russian Twists – 40 seconds
4. Leg Raises – 40 seconds
   Repeat once.

Cool Down (5 Minutes)

1. Child’s Pose – 1 minute
2. Hamstring Stretch – 1 minute
3. Chest Opener Stretch – 1 minute
4. Seated Forward Fold – 1 minute
5. Deep Breathing & Relaxation – 1 minute

Intensity Tips:

• Modify moves as needed (step-back burpees instead of jumping, knee push-ups, etc.).
• Keep your core engaged and maintain good form throughout.
• Push yourself, but listen to your body.

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Day 2: CrossFit Workout

Workout Type: EMOM (Every Minute on the Minute) + For Time Finisher

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Warm-Up (5-10 Minutes)

1. Row or Bike – 3 minutes at an easy pace
2. Spiderman Lunges with Reach – 1 minute
3. PVC Overhead Squats – 1 minute
4. Jump Rope – 2 minutes
5. Burpee Flow (Slow and Controlled) – 1 minute

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Part 1: EMOM 12 (Every Minute on the Minute for 12 Minutes)

• Minute 1: 8 Deadlifts (225/155 lbs)
  • Scaling: Use a lighter weight (~50-60% of 1RM), or swap for kettlebell deadlifts.
• Minute 2: 10 Box Step-Overs (24”/20”) with Dumbbells
  • Scaling: Reduce box height (20”/16”), use bodyweight step-ups, or perform air squats.
• Minute 3: 12 Toes-to-Bar
  • Scaling: Do hanging knee raises, V-ups, or sit-ups.

Repeat for 4 rounds.

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Part 2: For Time Finisher

Complete the following as fast as possible:

3 Rounds

• 400m Run or 500m Row
  • Scaling: Reduce distance to 200m run or 250m row, or substitute with a 30-second bike sprint.
• 12 Thrusters (95/65 lbs)
  • Scaling: Lower the weight, use dumbbells instead of a barbell, or perform air squats with a press.
• 10 Burpees Over Bar
  • Scaling: Step over the bar instead of jumping, or modify burpees to up-downs (no push-up).

Time Cap: 12 minutes

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Cool Down (5-10 Minutes)

1. Couch Stretch – 1 minute per leg
2. Child’s Pose with Side Stretch – 1 minute per side
3. Seated Forward Fold – 1 minute
4. Lat Stretch (Hanging or Wall) – 1 minute
5. Breath Work for Recovery – 1-2 minutes

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Day 3: Aerobic Capacity Workout: Endurance & Speed Development

Workout Focus: Improving cardiovascular endurance, stamina, and pacing control.

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Warm-Up (10 Minutes)

1. 5-Minute Easy Jog or Row
2. Dynamic Stretches & Drills:
   • High Knees – 30 seconds
   • Butt Kicks – 30 seconds
   • Leg Swings (Front to Back & Side to Side) – 30 seconds per leg
   • Arm Circles & Shoulder Rolls – 30 seconds
   • Hip Openers – 30 seconds per side
   • Strides (3 x 50m accelerations)

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Main Workout: Aerobic Capacity Intervals

Option 1: Running-Based Workout

5 Rounds:

• 800m Run at 75-85% effort
• 200m Recovery Jog or Walk
• Rest 1 minute between rounds

Scaling Options:

• Reduce to 400m run per round.
• Walk for 100m instead of running the full 200m recovery.
• Modify distance based on current fitness level.

Option 2: Rowing or Cycling Alternative

5 Rounds:

• 1000m Row or 2-minute Bike Sprint at 75-85% effort
• 250m Slow Row or 1-minute Easy Pedal for Recovery
• Rest 1 minute between rounds

Scaling Options:

• Reduce rowing to 500m or bike effort to 90 seconds.
• Extend the rest time to 90 seconds if needed.

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Finisher: Speed & VO2 Max Training

6 Rounds of:

• 30 seconds sprint (90-95% effort)
• 60 seconds recovery (walk or slow jog)

Scaling Options:

• Reduce sprint duration to 20 seconds.
• Extend recovery time to 90 seconds.

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Cool Down (10 Minutes)

1. 5-Minute Easy Jog, Walk, or Slow Row
2. Static Stretching:
   • Hamstring Stretch – 1 minute per leg
   • Hip Flexor Stretch – 1 minute per side
   • Calf Stretch – 1 minute per side
   • Seated Forward Fold – 1 minute
   • Deep Breathing & Relaxation – 1-2 minutes

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Day 4: Bodybuilding Workout: Upper Body Strength & Hypertrophy

Goal: Build muscle mass, strength, and definition through controlled, high-volume resistance training.

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Warm-Up (10 Minutes)

1. 5-Minute Light Cardio (Treadmill walk, jump rope, or row)
2. Dynamic Stretching & Activation:
   • Arm Circles – 30 seconds forward/backward
   • Shoulder Rotations – 30 seconds
   • Band Pull-Aparts – 15 reps
   • Scapular Push-Ups – 15 reps
   • Bodyweight Squats – 15 reps

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Main Workout: Upper Body Focus

Rest Between Sets: 45-60 seconds for hypertrophy, 90 seconds for strength

Chest & Triceps

1. Flat Barbell Bench Press – 4 sets x 6-10 reps
2. Incline Dumbbell Press – 3 sets x 8-12 reps
3. Chest Dips (Weighted if possible) – 3 sets x 10-12 reps
4. Cable Flyes (High to Low) – 3 sets x 12-15 reps
5. Overhead Triceps Extensions (Dumbbell or Cable) – 3 sets x 10-12 reps

Back & Biceps

6. Pull-Ups (Weighted if possible) – 4 sets x 6-10 reps
7. Bent-Over Barbell Row – 4 sets x 8-12 reps
8. Lat Pulldown (Wide Grip or Neutral Grip) – 3 sets x 10-12 reps
9. Seated Cable Row – 3 sets x 10-12 reps
10. Barbell or Dumbbell Curls – 3 sets x 12-15 reps

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Finisher (Optional for Pump & Burnout)

Superset:

• Push-Ups (Slow & Controlled) – 3 sets x 15 reps
• Face Pulls (Cable or Band) – 3 sets x 15 reps

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Cool Down & Stretching (10 Minutes)

1. Chest & Shoulder Stretch – 1 minute per side
2. Seated Forward Fold (Hamstrings & Lower Back) – 1 minute
3. Cat-Cow Stretch – 1 minute
4. Thoracic Spine Rotation Stretch – 1 minute per side
5. Deep Breathing & Relaxation – 1-2 minutes

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Day 5: Strength Training Workout: Full-Body Power & Strength

Goal: Increase maximal strength using compound lifts with a focus on progressive overload.

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Warm-Up (10 Minutes)

1. 5-Minute Light Cardio (Rowing, Treadmill Walk, Jump Rope)
2. Dynamic Mobility & Activation:
   • Arm Circles & Shoulder Rolls – 30 seconds
   • Hip Openers (World’s Greatest Stretch) – 30 seconds per side
   • Bodyweight Squats – 15 reps
   • Glute Bridges – 15 reps
   • Band Pull-Aparts – 15 reps

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Main Workout: Full-Body Strength Focus

Rest Between Sets: 2-3 minutes for heavy lifts, 60-90 seconds for accessory work

Primary Lifts (Strength Focus)

1. Barbell Back Squat – 5 sets x 3-5 reps
2. Barbell Deadlift – 5 sets x 3-5 reps
3. Barbell Bench Press – 4 sets x 4-6 reps
4. Overhead Barbell Press – 4 sets x 4-6 reps

Accessory Lifts (Strength & Stability)

5. Bulgarian Split Squat (Dumbbells) – 3 sets x 8 reps per leg
6. Bent-Over Barbell Row – 3 sets x 8-10 reps
7. Romanian Deadlifts (Dumbbells or Barbell) – 3 sets x 10 reps
8. Weighted Hanging Knee Raises or Ab Rollouts – 3 sets x 12 reps

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Finisher (Optional for Explosiveness & Core Stability)

Superset:

• Kettlebell Swings – 3 sets x 15 reps
• Plank Holds (Weighted if possible) – 3 sets x 45 seconds

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Cool Down & Mobility Work (10 Minutes)

1. Couch Stretch (Hip Flexors & Quads) – 1 minute per leg
2. Hamstring Stretch – 1 minute per leg
3. Thoracic Spine Foam Rolling – 1-2 minutes
4. Child’s Pose & Shoulder Stretch – 1 minute
5. Deep Breathing & Recovery Work – 1-2 minutes

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Day 6: Core Workout: Strength & Stability Focus

Goal: Build core strength, stability, and endurance through controlled movements.

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Warm-Up (5-10 Minutes)

1. Jump Rope or Light Jog – 2 minutes
2. Dynamic Stretching & Activation:
   • Cat-Cow Stretch – 30 seconds
   • Hip Openers – 30 seconds per side
   • Glute Bridges – 15 reps
   • Dead Bug – 15 reps
   • Plank Shoulder Taps – 15 reps

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Main Workout: Core Strength & Stability

Rest: 30-45 seconds between exercises, 60 seconds between rounds
Complete 3-4 rounds

1. Hanging Leg Raises (or Lying Leg Raises) – 12-15 reps
2. Weighted Russian Twists (Dumbbell or Med Ball) – 20 reps (10 per side)
3. Plank with Reach (Opposite Arm & Leg Lift) – 12 reps (6 per side)
4. Cable or Band Woodchoppers – 15 reps per side
5. Ab Rollouts (Using Wheel or Barbell) – 12 reps
6. Hollow Body Hold – 30-45 seconds

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Finisher (Optional for Burnout & Endurance)

Superset:

• Bicycle Crunches – 3 sets x 30 reps (15 per side)
• Flutter Kicks – 3 sets x 30 reps

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Cool Down & Stretching (5-10 Minutes)

1. Child’s Pose with Side Reach – 1 minute per side
2. Seated Forward Fold – 1 minute
3. Cobra Stretch (Abdominal Stretch) – 1 minute
4. Torso Twists (Seated or Standing) – 30 seconds per side

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Day 7: Active Rest Day: Recovery & Mobility

Goal: Promote recovery, improve mobility, and keep the body moving without excessive strain.

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Option 1: Low-Intensity Cardio (20-30 Minutes)

• Brisk Walk (Outdoor or Treadmill)
• Light Jog (Optional)
• Swimming (Low-Intensity Laps)
• Cycling (Easy Resistance)
• Rowing (Steady Pace)

Alternative: 10,000 steps throughout the day

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

1. Dynamic Warm-Up (5 Minutes)

   • Arm Circles & Shoulder Rolls – 30 seconds
   • Hip Circles – 30 seconds per side
   • Cat-Cow Stretch – 1 minute
   • Downward Dog to Cobra Flow – 1 minute

2. Deep Stretching & Mobility (10-15 Minutes)

   • Hamstring Stretch – 1 minute per leg
   • Couch Stretch (Hip Flexors & Quads) – 1 minute per leg
   • Seated Forward Fold – 1 minute
   • Thoracic Spine Stretch (Foam Roller or Wall) – 1 minute
   • Pigeon Stretch (Hips & Glutes) – 1 minute per leg
   • Child’s Pose with Side Reach – 1 minute per side

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Option 3: Yoga Flow (15-30 Minutes)

If you prefer a guided session, focus on gentle flow yoga or restorative poses such as:

• Downward Dog
• Warrior 1 & 2
• Standing Forward Fold
• Cobra Pose
• Pigeon Pose
• Supine Spinal Twist
• Corpse Pose (Final Relaxation)

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Optional: Light Core & Stability Work

If you want some activation without overexertion, perform 1-2 rounds of:

• Dead Bug – 10 reps per side
• Bird Dog – 10 reps per side
• Plank Hold – 30-60 seconds

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Additional Recovery Tips

• Hydrate throughout the day
• Eat nutrient-dense foods for muscle recovery
• Foam roll or use a massage gun if feeling sore
• Take a short nap if needed
• Prioritize quality sleep