Workouts of the Week - VV20 – Vital Vibe Health and Fitness, LLC

Day 1: HIIT At-Home Workout: Push Your Limits

If you're looking for a more challenging HIIT workout, this high-intensity routine will push your strength, endurance, and mental toughness. This workout incorporates progressive intensity, alternating between strength, explosive movements, and sustained cardio bursts to maximize calorie burn and muscular endurance.

Workout Structure: The Pyramid HIIT Challenge

Format: Pyramid Style (Increasing and Decreasing Work Intervals)
Work Time: 30-40-50-40-30 seconds per exercise (as you go up and then back down the pyramid)
Rest Time: 15 seconds between exercises
Rounds: 3-4 rounds
Total Time: 30 minutes

Each round follows this format:

First exercise: 30 seconds work
Second exercise: 40 seconds work
Third exercise: 50 seconds work
Fourth exercise: 40 seconds work
Fifth exercise: 30 seconds work

Then rest for one minute before starting the next round.

The Pyramid HIIT Routine

1. Explosive Jump Lunges (Lower Body & Power)

Start in a deep lunge position, right foot forward.
Explode upward, switching legs mid-air.
Land softly and immediately go into the next rep.

Modification: Reverse lunges without the jump.

2. Decline Push-Ups (Upper Body & Core)

Place feet on an elevated surface (couch, chair, or stairs).
Perform a push-up, lowering your chest toward the floor.
Engage your core to maintain stability.

Modification: Standard push-ups on the floor.

3. Sprint in Place (Cardio & Speed)

Run in place, driving knees high and pumping arms aggressively.
Maintain maximum effort throughout.

Modification: March in place at a fast pace.

4. Plank Walk-Outs to Burpee (Full Body & Core Control)

Start in a standing position.
Walk hands forward into a high plank.
Perform a burpee before returning to standing.

Modification: Remove the burpee and just perform walk-outs.

5. Jump Rope or High Knees (Endurance & Coordination)

Jump rope at a fast pace or perform high knees for the set time.
Stay on the balls of your feet and maintain intensity.

Modification: Slow pace or alternate step-ups on a sturdy surface.

Finisher: Core & Mental Grit Challenge

To push yourself further, end your session with a core endurance burnout:

60 seconds Hollow Body Hold
30 seconds Side Plank (each side)
60 seconds Bicycle Crunches
30 seconds Mountain Climbers

If you have extra energy, repeat for a second round.

Cool Down & Recovery

After pushing yourself through this high-intensity workout, focus on:

Deep breathing exercises to bring the heart rate down.
Stretching key muscle groups, including hamstrings, quads, shoulders, and hip flexors.
Hydration and refueling with a protein-rich meal.

This Week’s Challenge: Progress with the Pyramid HIIT Method

Beginner: Complete 2 rounds at a controlled pace.
Intermediate: Complete 3 rounds with minimal rest.
Advanced: Complete 4 rounds and add a second set of the core challenge.

Pyramid HIIT is an intensity-based structure that forces your body to adapt, helping you build power, endurance, and resilience. If you commit to this for the week, expect major progress in your conditioning and strength.

Day 2: CrossFit Workout: Full-Body Strength and Conditioning

Workout Format: Chipper

Complete all reps of each movement before moving to the next. The goal is to finish as fast as possible while maintaining good form.

For Time:

50 Air Squats
40 Push-Ups
30 Kettlebell Swings (53/35 lbs) or Dumbbell Swings
20 Box Jumps (24/20 inches)
10 Burpees
400-Meter Run
10 Burpees
20 Box Jumps (24/20 inches)
30 Kettlebell Swings (53/35 lbs)
40 Push-Ups
50 Air Squats

Scaling Options

Reduce reps if needed (e.g., 40-30-20-10 rep scheme).
Modify push-ups to knee push-ups if necessary.
Substitute kettlebell swings with dumbbell swings if a kettlebell is unavailable.
Lower the box height or step up instead of jumping.
Replace running with rowing or biking for the same duration.

Workout Strategy

Pace the air squats and push-ups to avoid early fatigue.
Break up kettlebell swings into manageable sets (e.g., 15-15 or 10-10-10).
Maintain steady breathing on the box jumps and burpees.
Push the pace on the final 400-meter run to finish strong.

Cool-Down and Recovery (5-10 Minutes)

Walking or light jogging for 2 minutes to lower the heart rate.
Child’s pose for 30 seconds.
Hamstring stretch for 30 seconds per leg.
Shoulder stretch for 30 seconds per arm.
Deep breathing exercises to promote recovery.

This workout is designed to test endurance, strength, and mental toughness. Let me know if you’d like a variation based on equipment availability or skill level.

Day 3: Aerobic Capacity Workout: “Build & Hold”

Total Time: ~45 minutes
Modality Options: Echo/Assault Bike, Rower, Treadmill, or Running (track/road)

Part 1: Aerobic Pyramid Intervals (30 minutes)

Work:

2 min @ moderate
3 min @ moderately hard
4 min @ hard
5 min @ threshold (just below redline)
4 min @ hard
3 min @ moderately hard
2 min @ moderate

Rest:

1 minute easy between intervals

Goal:
Hold consistent cadence/split for each intensity level going up and down the pyramid. Control your breathing and avoid redlining early.

Part 2: Sustained Aerobic Push (12 minutes)

12-minute steady-state effort at ~80-85% effort
Maintain same pace/split throughout
Focus on breathing rhythm and posture under fatigue

Optional Add-On:

Final 2 minutes = increase pace to finish strong (mini sprint finish)

Example Pacing (Adjust to Modality)

Rower

Moderate = 2:10–2:20/500m
Threshold = 1:55–2:00/500m

Bike

Moderate = 60–65 RPM
Threshold = 75–80+ RPM

Run

Moderate = conversational pace
Threshold = ~10K pace or just under

Why It Works

Trains aerobic endurance without hitting anaerobic fatigue
Reinforces pace control and building into effort
Helps increase lactate clearance and recovery at higher intensities

Day 4: Bodybuilding Workout: "Pull Day – Back, Biceps, Rear Delts"

Duration: 60–75 minutes
Goal: Hypertrophy (Muscle Growth)
Focus: Stretch and squeeze each rep, controlled tempo (2–3 sec eccentric), minimal rest (60–90 seconds)

Warm-Up (5–10 Minutes)

Band pull-aparts x 20
Scapular pull-ups x 10
Light lat pulldowns or machine rows (2 warm-up sets)

Main Workout

1. Deadlifts or Rack Pulls

4 sets x 6–8 reps
Rest: 90–120 sec
Focus on strong hinge and full lockout (not max effort—bodybuilding style)

2. Wide-Grip Lat Pulldown

4 sets x 10–12 reps
Rest: 60–75 sec
Slight lean back, elbows down and in

3. Chest-Supported T-Bar Row (or Machine Row)

4 sets x 8–10 reps
Rest: 60 sec
Squeeze shoulder blades at the top

4. Seated Cable Row (Close Neutral Grip)

3 sets x 10–12 reps
Rest: 60 sec
Pause briefly when the handle touches your torso

5. Incline Dumbbell Curls

4 sets x 10–12 reps
Rest: 60 sec
Keep arms behind body to maximize bicep stretch

6. Barbell or EZ-Bar Curls

4 sets x 8–10 reps
Rest: 75 sec
Use a full range of motion; strict form

7. Rear Delt Flys (Dumbbell or Machine)

3 sets x 15–20 reps
Rest: 45–60 sec
Slow, controlled movement—no momentum

Optional Finisher – Bicep Superset (2 Rounds)

12 Dumbbell Hammer Curls (both arms together)
10 Reverse Barbell Curls
8 Concentration Curls per arm

No rest between exercises. Rest 60–90 sec between rounds.

Cooldown

Light stretching for lats, biceps, forearms, and rear delts
Foam roll upper back if needed

Day 5: Strength Training Workout: “Upper Body Power”

Focus: Max Strength – Chest, Back, Shoulders, Arms
Duration: 60–75 minutes
Intensity: Heavy compound lifts (80–90% 1RM), moderate accessory volume
Rest: 2–3 minutes for main lifts, 60–90 seconds for accessories

Warm-Up (8–10 Minutes)

5 minutes light cardio (row, jump rope, or bike)
Dynamic shoulder and arm circles, band pull-aparts
2–3 light sets of bench press and pull-ups to prime movement

Main Strength Lifts

1. Barbell Bench Press

5 sets x 3–5 reps @ 80–90% 1RM
Rest: 2–3 minutes
Focus on leg drive, bar path, and explosive lockout

2. Weighted Pull-Ups (or Heavy Barbell Row)

5 sets x 4–6 reps
Rest: 2–3 minutes
Full extension and contraction each rep, no kipping

3. Standing Overhead Press (Barbell or Dumbbell)

4 sets x 5 reps
Rest: 2 minutes
Neutral spine, tight core, strong overhead lockout

Accessory Work (Moderate Volume)

4. Chest-Supported Dumbbell Row

3 sets x 8–10 reps
Rest: 60–90 seconds
Keep scapula engaged, no momentum

5. Dumbbell Floor Press or Incline Press

3 sets x 8 reps
Rest: 60–90 seconds
Controlled tempo to build lockout strength

6. Lateral Raises (Dumbbell or Cable)

3 sets x 12–15 reps
Rest: 60 seconds
Focus on isolation—strict form, light weight, high control

Finisher (Arms Superset – 2 Rounds)

10–12 Barbell Curls
10–12 Skull Crushers or Rope Pushdowns
Rest: 60 seconds between rounds

Cooldown (5–10 Minutes)

Stretch chest, lats, and shoulders
Foam roll upper back and triceps if needed
Optional: Light band pull-aparts or scapular mobility work

Day 6: Core Workout: “Core Control & Rotation”

Duration: ~20–25 minutes
Structure: 3 circuits, each with a different core focus
Rest: 30–45 seconds between exercises, 1 minute between circuits

Circuit 1 – Anti-Rotation & Stability

Repeat 3 rounds:

Pallof Press (band or cable) – 12 reps per side
- Stand tall, press straight out from the chest while resisting torso rotation
Side Plank with Leg Raise – 30 seconds per side
- Keep hips lifted and aligned, lift top leg slightly
Plank Shoulder Taps – 20 reps (10 per side)
- Keep hips stable, no swaying

Circuit 2 – Lower Abs & Control