Workouts of the Week - VV2

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.

30-Minute HIIT Bodyweight Workout

Warm-Up (5 Minutes)

1. High Knees – 1 minute
2. Arm Swings – 30 seconds forward, 30 seconds backward
3. Butt Kicks – 1 minute
4. Bodyweight Lunges – 1 minute
5. Hip Circles – 30 seconds each direction

Workout (20 Minutes)
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the circuit three times.

1. Squat Jumps
   Lower into a squat, then explode upward, reaching for the sky.

2. Push-Up to Shoulder Tap
   After each push-up, tap your opposite shoulder with your hand.

3. Bicycle Crunches
   Twist your torso to bring the opposite elbow to the knee, extending the other leg.

4. Skater Jumps
   Jump laterally from one foot to the other, engaging your glutes and core.

5. Tricep Dips (using a chair or bench)
   Lower your body by bending your elbows, then push back up.

6. Plank to Downward Dog
   Move from a plank to Downward Dog, keeping your core engaged.

7. Mountain Climbers
   Drive your knees to your chest quickly in a plank position.

Cool Down (5 Minutes)

1. Forward Fold – 1 minute
2. Figure Four Stretch – 30 seconds per leg
3. Shoulder Stretch – 30 seconds per arm
4. Cat-Cow Stretch – 1 minute
5. Child’s Pose – 1 minute

This workout boosts cardiovascular fitness and strengthens major muscle groups. Adjust intensity by adding an extra circuit or increasing rest as needed.

CrossFit WOD (Workout of the Day)

Duration: Approximately 35 minutes (including warm-up and cool down)

Warm-Up (5-10 Minutes)

1. 400m Run or 2 Minutes Jump Rope
2. 10 Push-Ups
3. 10 Air Squats
4. 10 Lunges (5 per leg)
5. 10 Arm Circles

The WOD: “12-Minute AMRAP (As Many Rounds As Possible)”
Complete as many rounds as possible within 12 minutes.

Exercises:

1. 10 Kettlebell Swings
   Swing the kettlebell up to eye level, keeping your core tight.

2. 10 Box Jumps (or Step-Ups)
   Jump or step up onto a sturdy platform, then step down.

3. 10 Dumbbell Snatches (5 per arm)
   With a dumbbell, lift from the ground to overhead in one motion.

Workout Structure:
Set a timer for 12 minutes and aim to complete as many rounds as possible with good form.

Cool Down (5-10 Minutes)

1. Stretching: Focus on shoulders, hamstrings, quads, and glutes.
2. Foam Rolling (optional): Focus on any sore areas.
3. Breathing Exercises: Deep breaths to bring down your heart rate.

Notes:
If new to CrossFit, adjust the weight or use a lower box for jumps. Rest as needed but try to keep breaks short.

Aerobic Workout

Duration: 45-60 minutes

Warm-Up (10 Minutes)

1. 5-Minute Easy Jog or Brisk Walk
2. Dynamic Stretches (each for 30 seconds):
   • Leg Swings
   • Arm Circles
   • Butt Kicks

Main Workout (30-40 Minutes)
Structured Interval Run/Row/Bike: This workout can be done on a treadmill, rowing machine, or stationary bike.

Workout Structure:

1. 5 Minutes – Easy Pace (Zone 2: Comfortable)
2. 5 Minutes – Moderate Pace (Zone 3: Slightly harder, but sustainable)
3. 4 Minutes – Challenging Pace (Zone 4: Talking is difficult)
4. 3 Minutes – Threshold Pace (Zone 5: Hard, few words possible)
5. 2 Minutes – Recovery Pace (Zone 2: Easy, comfortable)
6. 5 Minutes – Moderate Pace (Zone 3)
7. 4 Minutes – Challenging Pace (Zone 4)
8. 3 Minutes – Threshold Pace (Zone 5)
9. 2 Minutes – Recovery Pace (Zone 2)

Cool Down (5-10 Minutes)

1. Easy Jog or Walk – 5 minutes
2. Static Stretching: Focus on calves, hamstrings, quadriceps, and hips.

Notes:
Adjust intensity based on fitness level. Beginners can extend recovery periods if needed.

Bodybuilding Workout

Goal: Hypertrophy (Muscle Growth)
Duration: 60-75 minutes per session
Reps: 8-12 per set
Sets: 3-4 per exercise
Rest: 60-90 seconds between sets

Lower Body Day (Legs and Glutes)

1. Barbell Squat
   4 sets of 8-12 reps
   Focus on keeping your chest up and driving through your heels.

2. Leg Press
   3 sets of 8-12 reps
   Push through your heels, avoiding locking out your knees.

3. Romanian Deadlift
   4 sets of 8-12 reps
   Keep your back flat, and focus on engaging your hamstrings and glutes.

4. Leg Curls (Machine or Dumbbell)
   3 sets of 12-15 reps
   Squeeze your hamstrings at the top of the movement.

5. Calf Raises
   4 sets of 15-20 reps
   Perform with control, focusing on the stretch and contraction.

Notes:
Progressive overload is key. Track your weights and aim to increase weekly if possible.

Strength Training Workout

Goal: Build Strength
Duration: 60-75 minutes
Reps: 4-6 per set
Sets: 4-5 per exercise
Rest: 2-3 minutes between sets

Workout Plan:

1. Deadlift

   • Sets: 5, Reps: 4-6
   • Focus on hip hinge, keeping your back straight.

2. Incline Bench Press

   • Sets: 4, Reps: 4-6
   • Keep your core tight and press evenly through both arms.

3. Overhead Barbell Press

   • Sets: 4, Reps: 4-6
   • Engage your core and press the bar overhead.

4. Front Squat

   • Sets: 4, Reps: 4-6
   • Keep your chest up and drive through your heels.

5. Weighted Pull-Ups

   • Sets: 4, Reps: 4-6
   • Add weight if needed to challenge yourself.

Cool Down (5-10 Minutes)

• Light Cardio: 5 minutes of walking or slow cycling
• Stretching: Target legs, shoulders, and back.

Focus on maintaining good form and resting adequately between sets to maximize strength gains

Core Conditioning Workout

Warm-Up (5 minutes)

1. Arm Circles – 1 minute
2. High Knees – 1 minute
3. Torso Twists – 1 minute
4. Side Lunges – 1 minute
5. Plank – 1 minute

Workout (3 Rounds)

1. Reverse Crunches
   3 sets of 15 reps
   Lift your hips towards your chest, focusing on the lower abs.

2. Side Plank with Leg Lift (Right)
   3 sets of 15 reps
   Lift your top leg while in a side plank.

3. Side Plank with Leg Lift (Left)
   3 sets of 15 reps
   Repeat on your left side.

4. Toe Touches
   3 sets of 20 reps
   Lie on your back, reach toward your toes, and engage your abs.

5. Flutter Kicks
   3 sets of 30 seconds
   Keep your legs straight and alternate kicks while engaging your core.

Cooldown (5 minutes)

1. Child’s Pose – 1 minute
2. Seated Forward Fold – 1 minute
3. Cobra Stretch – 1 minute
4. Deep Breathing – 2 minutes

This workout targets all core muscles, helping build strength and stability.

Active Rest Day Workout

Duration: 30-45 minutes
Focus: Mobility, light activity, and stretching

Warm-Up (5 Minutes)

1. Easy Cardio: 5 minutes of light activity like walking, cycling, or rowing.

Main Workout (20-30 Minutes)

1. Dynamic Stretching (10 Minutes)

   • Leg Swings – 10 per leg
   • Arm Circles – 1 minute
   • Hip Circles – 1 minute
   • Torso Twists – 20 twists
   • Walking Lunges – 10 steps per leg

2. Mobility and Core (10-15 Minutes)

   • Cat-Cow Stretch – 10 reps
   • Bird Dog – 10 reps per side
   • Glute Bridges – 15 reps
   • Downward Dog to Plank – 10 reps

3. Low-Intensity Activity (5-10 Minutes)

   • Gentle Yoga Flow or Tai Chi Movements

Cool Down (5-10 Minutes)

1. Static Stretching: Focus on hamstrings, quads, chest, and shoulders.
2. Deep Breathing or Meditation – 2-3 minutes.

Notes:
This low-intensity workout helps with recovery and flexibility. Hydrate well and listen to your body.