Workouts of the Week - VV3

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 Lower Body Bodyweight HIIT Workout

An efficient workout that uses bodyweight exercises to strengthen the legs and glutes while boosting cardiovascular fitness.

Warm-Up (5 Minutes)

1. Jumping Jacks – 1 minute
2. Forward Leg Swings – 30 seconds per leg
3. Bodyweight Squats – 1 minute
4. Glute Bridges – 1 minute
5. Hip Circles – 30 seconds each direction

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

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

2. Lateral Lunges
   Step out to the side into a deep lunge, alternating sides with each rep.

3. Glute Bridge March
   In the glute bridge position, alternate lifting each knee toward your chest.

4. Step-Ups
   Use a step or bench, alternating legs with each step-up.

5. Bulgarian Split Squat
   Place one foot behind you on a raised surface and lower into a squat; switch legs halfway.

6. Mountain Climbers
   Maintain a plank position, driving your knees to your chest quickly.

Cool Down (5 Minutes)

1. Forward Fold – 1 minute
2. Quad Stretch – 30 seconds per leg
3. Pigeon Pose – 30 seconds per leg
4. Seated Forward Fold – 1 minute
5. Deep Breathing – 1 minute

This workout is perfect for building lower body strength and endurance without any equipment.

CrossFit WOD (Workout of the Day) - "Ladder"

This intense 10-minute CrossFit workout is designed to push your endurance and explosiveness to the max. With a short timeframe, aim to maintain a high intensity throughout, challenging yourself to complete as many rounds as possible with good form.

Warm-Up (5-10 Minutes)

1. 2-Minute Jump Rope or 400m Run
2. 10 Air Squats
3. 10 Push-Ups
4. 10 Walking Lunges (5 per leg)
5. 10 Shoulder Pass-Throughs with a PVC Pipe or Towel

The WOD: "Ascending Ladder for 10 Minutes"
Complete as many rounds as possible within 10 minutes, increasing reps by 1 each round. Since this is a short workout, push yourself to keep the pace high and maximize your rounds.

Exercises:

1. Dumbbell Clean and Press (Single Dumbbell or Kettlebell)
2. Pull-Ups (Modify to jumping or band-assisted if needed)
3. Burpees

Workout Structure:
Round 1: 1 Dumbbell Clean and Press, 1 Pull-Up, 1 Burpee
Round 2: 2 Dumbbell Clean and Press, 2 Pull-Ups, 2 Burpees
Continue adding one rep each round for 10 minutes, maintaining a high intensity.

Cool Down (5-10 Minutes)

1. Shoulder Stretch
2. Chest Stretch
3. Cat-Cow Stretch
4. Deep Breathing Exercises

Notes:
The goal is to work at a high intensity, challenging your pace and endurance. Rest only as needed, and focus on keeping form tight as you increase reps.

Running Aerobic Interval Workout

Duration: 45-55 minutes

This workout combines different paces to improve aerobic capacity, endurance, and running efficiency. Perfect for runners looking to challenge themselves while maintaining a steady aerobic base.

Warm-Up (10 Minutes)

1. 5-Minute Easy Jog – Gradually ease into your running pace.
2. Dynamic Stretches (each for 30 seconds):
   • Leg Swings (forward and backward)
   • Hip Circles
   • High Knees
   • Butt Kicks

Main Workout (Interval Structure – 30-35 Minutes)
Adjust pace according to your perceived exertion or heart rate zones (Zone 2–5), with a focus on alternating between easier and challenging paces.

1. 5 Minutes – Easy Pace (Zone 2)

   • Comfortable, conversational pace.

2. 5 Minutes – Moderate Pace (Zone 3)

   • Slightly faster, but still manageable for a sustained period.

3. 4 Minutes – Steady Pace (Zone 4)

   • Challenging; you can speak but with some effort.

4. 3 Minutes – Threshold Pace (Zone 5)

   • A hard pace that feels close to your max effort, where speaking is difficult.

5. 2 Minutes – Recovery Jog (Zone 2)

   • Slow jog or brisk walk to bring your heart rate down.

6. Repeat Steps 1-5 Once for a total interval time of 30 minutes.

Cool Down (5-10 Minutes)

1. Easy Jog or Walk – 5 minutes to gradually reduce heart rate.
2. Static Stretching (hold each stretch for 30 seconds):
   • Calves
   • Quadriceps
   • Hamstrings
   • Hip Flexors

Notes:

• Intensity Levels: Aim for a steady, comfortable pace in Zone 2, moderate effort in Zone 3, and a more intense, challenging pace in Zones 4 and 5.
• Adjustments for Beginners: Modify by reducing the Threshold pace to 2 minutes and adding extra time to the easy or recovery intervals as needed.
• Location: This workout can be done on a treadmill or outdoors; adjust pace according to the terrain.

This structured interval run enhances aerobic endurance and stamina, helping you to become a stronger and more efficient runner. Enjoy the run and embrace each interval!

60 Minute Full-Body Bodybuilding Workout

Goal: Hypertrophy (Muscle Growth)
Duration: 45-60 minutes
Reps: 10-12 per set
Sets: 3 per exercise
Rest: 45-60 seconds between sets

Warm-Up (5 Minutes)

1. Jump Rope or Light Jog – 2 minutes
2. Arm Circles and Leg Swings – 30 seconds each direction

Workout
This workout includes one compound movement per major muscle group, allowing for an efficient full-body session.

1. Dumbbell Bench Press (Chest)

   • 3 sets of 10-12 reps
   • Focus on pressing through the chest and keeping elbows slightly angled.

2. Lat Pulldown or Pull-Ups (Back)

   • 3 sets of 10-12 reps
   • Squeeze your shoulder blades together and avoid swinging.

3. Seated Dumbbell Shoulder Press (Shoulders)

   • 3 sets of 10-12 reps
   • Keep your core engaged and press overhead with control.

4. Goblet Squat (Legs)

   • 3 sets of 10-12 reps
   • Hold a dumbbell or kettlebell close to your chest, and squat down until thighs are parallel to the floor.

5. Leg Curls (Hamstrings)

   • 3 sets of 10-12 reps
   • Target hamstrings with a controlled motion, squeezing at the top.

6. Standing Calf Raises (Calves)

   • 3 sets of 15-20 reps
   • Hold at the top of each rep to maximize the contraction.

7. Bicep Curls (Dumbbell or Barbell)

   • 3 sets of 10-12 reps
   • Keep elbows close to your torso and avoid swinging for optimal bicep engagement.

8. Tricep Pushdowns (Cable or Resistance Band)

   • 3 sets of 12 reps
   • Use a rope or straight bar attachment, fully extending the arms at the bottom.

Cool Down (5 Minutes)

1. Static stretching for chest, shoulders, legs, and arms
2. Deep breathing to help reduce heart rate

Notes

• Progressive Overload: Aim to gradually increase weight or reps over time for consistent muscle growth.
• Form First: Use controlled movements and focus on form, especially when pressed for time.

This streamlined workout hits all major muscle groups efficiently, making it ideal for busy days without compromising muscle growth potential. Stick to the plan and maximize every rep for the best results!

Strength Training Workout: Full Body Power Moves

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

This workout incorporates different compound lifts for a comprehensive full-body strength routine. Aim to perform it twice per week with at least one rest day in between.

Warm-Up (10 Minutes)

1. 5-Minute Row or Light Jog – Warm up your muscles and get blood flowing.
2. Dynamic Movements:
   • High Knees (1 minute)
   • Arm Swings (30 seconds forward, 30 seconds backward)
   • Bodyweight Lunges (1 minute)

Workout

1. Front Squat

   • Sets: 4
   • Reps: 4-6
   • Rest: 2-3 minutes
   • Focus: Hold the barbell in front of your shoulders, keep your elbows up, and squat until your thighs are parallel to the floor. This lift emphasizes the quads and core while building lower body strength.

2. Trap Bar Deadlift

   • Sets: 4
   • Reps: 4-6
   • Rest: 2-3 minutes
   • Focus: Stand inside the trap bar, hinge at the hips, and keep your back flat. This variation reduces lower back strain and targets the glutes, quads, and hamstrings.

3. Incline Dumbbell Bench Press

   • Sets: 4
   • Reps: 4-6
   • Rest: 2-3 minutes
   • Focus: Lie on an incline bench and press the dumbbells upward. This angle emphasizes the upper chest and shoulders, providing a different challenge from the traditional flat bench press.

4. T-Bar Row

   • Sets: 4
   • Reps: 4-6
   • Rest: 2-3 minutes
   • Focus: With a T-bar attachment or barbell in a landmine setup, pull toward your chest with elbows close to your body. This exercise strengthens the mid-back and biceps.

5. Single-Arm Dumbbell Shoulder Press

   • Sets: 4
   • Reps: 4-6 per arm
   • Rest: 2-3 minutes
   • Focus: While seated or standing, press a dumbbell overhead one arm at a time. Engaging the core, this move challenges shoulder stability and builds unilateral strength.

6. Weighted Chin-Ups

   • Sets: 4
   • Reps: 4-6
   • Rest: 2-3 minutes
   • Focus: Add weight using a belt if possible, and focus on pulling your chest to the bar. Chin-ups target the biceps and upper back, enhancing pulling strength.

Cool Down (5-10 Minutes)

1. Light Cardio: 5 minutes of walking or slow cycling to reduce heart rate gradually.
2. Static Stretching: Focus on hamstrings, quads, shoulders, and chest. Hold each stretch for 30 seconds to improve flexibility and promote recovery.

Notes for Success

• Progressive Overload: Increase weight or reps each week to build consistent strength.
• Focus on Form: Prioritize controlled, quality reps over heavier weights to avoid injury, especially with complex movements.
• Nutrition & Recovery: Eat adequate protein and get enough sleep to support recovery and muscle growth.

This workout uses variations of standard movements to target similar muscles while reducing repetitive strain, creating a balanced full-body strength program that will keep your routine fresh and effective!

Core Stability Circuit

Strengthen your core with this stability-based workout, which is perfect for improving posture and overall balance.

Warm-Up (5 Minutes)

1. Arm Circles – 1 minute
2. Plank to Downward Dog – 1 minute
3. Torso Twists – 1 minute
4. Leg Swings (Front to Back) – 1 minute

Core Circuit (3 Rounds)

1. Dead Bug – 3 sets of 15 reps per side
2. Side Plank with Hip Dip (Right) – 3 sets of 15 reps
3. Side Plank with Hip Dip (Left) – 3 sets of 15 reps
4. Bicycle Crunches – 3 sets of 20 reps per side
5. Flutter Kicks – 3 sets of 30 seconds

Cool Down (5 Minutes)

1. Cobra Stretch – 1 minute
2. Child’s Pose – 1 minute
3. Seated Forward Fold – 1 minute

This workout builds a strong core, aiding in both strength and stability.

Active Rest Day Workout

Take an active rest day to aid recovery, maintain flexibility, and reduce muscle soreness.

Duration: 30-45 minutes
Warm-Up (5 Minutes)

1. Light Cardio – 5 minutes (walking, easy cycling, etc.)

Main Workout (20-30 Minutes)

1. Dynamic Stretching (10 Minutes)

   • Leg Swings – 10 per leg
   • Arm Circles – 1 minute
   • Hip Circles – 1 minute
   • Walking Lunges – 10 steps per leg

2. Mobility and Core Stability (10-15 Minutes)

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

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

   • Gentle Yoga Flow: Downward Dog, Warrior 1, Forward Fold

Cool Down (5-10 Minutes)

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

Notes:
Keep the intensity low to stay active without strain, allowing your muscles to recover effectively.