Workouts of the Week - VV4

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 Upper Body Bodyweight HIIT Workout

This workout targets the chest, shoulders, and arms while providing a solid cardio boost.

Warm-Up (5 Minutes)

• Arm Circles – 1 minute
• Push-Up to Downward Dog – 1 minute
• Shoulder Taps – 1 minute
• Arm Swings – 30 seconds each direction
• Plank Walkouts – 1 minute

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

1. Push-Up with Shoulder Tap
   Perform a push-up, then tap each shoulder alternately while maintaining a plank position.

2. Pike Push-Ups
   Focus on your shoulders as you push up from a downward dog position.

3. Tricep Dips (Use a Chair or Bench)
   Lower your body, bending at the elbows, and push back up.

4. Plank to Forearm Plank
   Transition from a high plank to a forearm plank and back again.

5. Superman Extensions
   Lift your arms and legs simultaneously while lying face down, engaging your back muscles.

6. Mountain Climbers
   Maintain a plank position while driving your knees toward your chest quickly.

Cool Down (5 Minutes)

• Child’s Pose – 1 minute
• Thread the Needle – 30 seconds per side
• Seated Forward Fold – 1 minute
• Chest Stretch – 1 minute
• Deep Breathing – 1 minute

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

This workout honors Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on October 29, 2018, due to the effects of multiple deployments, traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD). The workout consists of 1,000 box step-ups, typically performed with a weighted rucksack, and was originally created by Chad to train for a 23,000-foot climb in Argentina.

In 2024, Veterans Day falls on Monday, November 11th. Many CrossFit affiliates and individuals participate in the "Chad" workout on or around this date to honor Chad's memory and raise awareness for veteran mental health initiatives. For example, the National Veterans Memorial and Museum is hosting the "Chad" workout on Saturday, November 10, 2024, to support veterans and promote mental health awareness.

If you're interested in participating, you might consider joining a local CrossFit affiliate or organizing a session with friends to honor Chad Wilkinson and support veteran mental health awareness.

Warm-Up (5-10 Minutes)

• 2-Minute Row or Assault Bike
• 10 Air Squats
• 10 Samson Lunges (5 per side)
• 10 Jumping Pull-Ups
• 10 PVC Good Mornings

The WOD: "Chad"

For Time:
Complete 1,000 Box Step-Ups (20" box) with a weighted rucksack (35/20 lbs).

Break the workout into manageable sets. Example structure:

• 10 sets of 100 step-ups
• 20 sets of 50 step-ups
• 40 sets of 25 step-ups
• Scale weight or reps as needed.

Focus on maintaining a steady pace and mental resilience throughout.

Cool Down (5-10 Minutes)

• Couch Stretch – 30 seconds per leg
• Child’s Pose with Side Reach – 30 seconds per side
• Hamstring Stretch – 30 seconds per leg
• Box Breathing (4 seconds inhale, 4 seconds hold, 4 seconds exhale, 4 seconds hold)

Cycling Interval Workout for Endurance

Duration: 45-55 minutes

Boost your cardiovascular endurance and cycling efficiency with this interval workout.

Warm-Up (10 Minutes)

• 5-Minute Easy Spin
• Dynamic Stretches:
  • Leg Swings (Front to Back) – 30 seconds per leg
  • Hip Circles – 30 seconds each direction
  • High Knees (in place) – 1 minute

Main Workout (Interval Structure – 30-35 Minutes)
Alternate between lower and higher intensity efforts to build endurance:

1. 5 Minutes – Easy Pace (Zone 2)
   Relaxed, conversational pace.

2. 4 Minutes – Moderate Pace (Zone 3)
   Slightly challenging but sustainable effort.

3. 3 Minutes – Threshold Pace (Zone 4)
   Breathing hard, but manageable for short periods.

4. 2 Minutes – Sprint Effort (Zone 5)
   Maximum intensity, pushing hard.

5. 3 Minutes – Recovery Spin (Zone 1-2)
   Light effort to bring the heart rate down.

Repeat the cycle once for a total interval time of 30 minutes.

Cool Down (5-10 Minutes)

• 5-Minute Easy Spin
• Static Stretching:
  • Calves
  • Quadriceps
  • Hamstrings
  • Hip Flexors

Bodybuilding Workout

A hypertrophy-focused routine designed to build muscle and strength through controlled, deliberate movements.

Warm-Up (5-10 Minutes)

• 5-Minute Cardio: Light Jog, Row, or Bike
• Dynamic Stretches:
  • Arm Circles (Forward/Backward) – 10 per side
  • Walking Lunges with Torso Twist – 10 per leg
  • Cat-Cow Stretch – 5 cycles
  • Shoulder Taps – 10 per side

Workout Plan: Full-Body Hypertrophy Split

1. Chest & Triceps

• Flat Barbell Bench Press: 4 sets of 8-12 reps
  Focus on slow eccentric movement, lowering the bar for 2-3 seconds.

• Incline Dumbbell Press: 3 sets of 10-12 reps
  Emphasize upper chest engagement.

• Tricep Dips (Bodyweight or Weighted): 3 sets of 8-12 reps
  Modify by using parallel bars or a bench.

• Overhead Dumbbell Tricep Extension: 3 sets of 12-15 reps

2. Back & Biceps

• Barbell Deadlifts: 4 sets of 6-8 reps
  Focus on form and controlled lowering.

• Wide-Grip Pull-Ups (or Lat Pulldown): 3 sets of 10-12 reps

• Seated Cable Rows: 3 sets of 12-15 reps
  Keep your back straight and squeeze your shoulder blades at the end of each rep.

• Alternating Dumbbell Bicep Curls: 3 sets of 12-15 reps (each arm)

3. Legs & Shoulders

• Barbell Squats (Back or Front): 4 sets of 8-10 reps

• Romanian Deadlifts (RDLs): 3 sets of 10-12 reps
  Focus on hamstring stretch and glute engagement.

• Leg Press: 3 sets of 12-15 reps

• Standing Overhead Barbell Press: 3 sets of 8-10 reps

• Lateral Dumbbell Raises: 3 sets of 12-15 reps

Cool Down (5-10 Minutes)

• Hamstring Stretch – 30 seconds per leg
• Seated Shoulder Stretch – 30 seconds per arm
• Butterfly Stretch – 30 seconds
• Child’s Pose – 1 minute
• Deep Breathing to Lower Heart Rate

Tip: Rest 60-90 seconds between sets to keep the intensity high while allowing for recovery. Track your progress and progressively increase the weights over time to maximize gains.

Lower Body Strength Training Workout: Build Power and Stability

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

Warm-Up (10 Minutes)

1. 5-Minute Light Cardio

   • Jogging, cycling, or rowing to warm up the muscles.

2. Dynamic Movements:

   • Leg Swings (Front to Back) – 1 minute per leg
   • Bodyweight Squats – 1 minute
   • Walking Lunges – 1 minute
   • Hip Circles – 30 seconds each direction

Workout

1. Barbell Back Squat

• Sets: 4
• Reps: 4-6
• Rest: 2-3 minutes
• Focus: Drive through your heels, keep your core tight, and maintain an upright torso.

2. Romanian Deadlift (Barbell or Dumbbell)

• Sets: 4
• Reps: 4-6
• Rest: 2-3 minutes
• Focus: Hinge at the hips, keeping your back straight, and engage your glutes and hamstrings as you lift.

3. Bulgarian Split Squat

• Sets: 4
• Reps: 4-6 per leg
• Rest: 2-3 minutes
• Focus: Use a bench or elevated surface for the back leg, keeping your front knee aligned with your toes.

4. Trap Bar Deadlift or Conventional Deadlift

• Sets: 4
• Reps: 4-6
• Rest: 2-3 minutes
• Focus: Engage your glutes, hamstrings, and quads while maintaining a neutral spine.

5. Leg Press

• Sets: 4
• Reps: 4-6
• Rest: 2-3 minutes
• Focus: Keep your feet shoulder-width apart and avoid locking your knees at the top of the movement.

6. Standing Calf Raises (Weighted)

• Sets: 4
• Reps: 15-20
• Rest: 1-2 minutes
• Focus: Pause briefly at the top to maximize the contraction, and control the descent.

Cool Down (5-10 Minutes)

1. Light Cardio:

   • 5 minutes of walking or slow cycling to gradually reduce your heart rate.

2. Static Stretches:

   • Hamstring Stretch – 30 seconds per leg
   • Quadriceps Stretch – 30 seconds per leg
   • Glute Stretch (Figure-Four Stretch) – 30 seconds per leg
   • Hip Flexor Stretch – 30 seconds per side

Notes for Success

• Progressive Overload: Gradually increase weight or reps over time to build strength.
• Form First: Maintain proper form to prevent injuries, especially during heavy lifts.
• Recovery: Allow at least 48 hours between lower body sessions to support muscle recovery.

This lower body workout focuses on building strength and power while improving stability and muscle endurance.

Core and Stability Circuit

This workout focuses on building core strength and improving overall stability.

Warm-Up (5 Minutes)

• Plank to Downward Dog – 1 minute
• Torso Twists – 1 minute
• Leg Swings (Side to Side) – 1 minute

Core Circuit (3 Rounds)

• Bird Dog – 3 sets of 12 reps per side
• Side Plank (Hold) – 3 sets of 20-30 seconds per side
• Reverse Crunches – 3 sets of 12-15 reps
• Plank with Shoulder Taps – 3 sets of 20 taps (10 per side)
• V-Ups – 3 sets of 12-15 reps

Cool Down (5 Minutes)

• Seated Forward Fold – 1 minute
• Cobra Stretch – 1 minute
• Deep Breathing – 1 minute

Active Rest Day Workout: Recovery and Mobility

Goal: Aid Recovery, Improve Flexibility, and Maintain Light Activity
Duration: 30-45 minutes
Intensity: Low

Warm-Up (5 Minutes)

1. Light Cardio:
   • 5-Minute Easy Walk or Cycle
     Gradually increase your heart rate and loosen up your muscles.

Dynamic Stretching (10 Minutes)

Perform each movement for 30-60 seconds.

1. Leg Swings (Front to Back)

   • Loosen up the hip flexors and hamstrings.

2. Arm Circles

   • Improve shoulder mobility; perform forward and backward circles.

3. Hip Circles

   • Open up the hips by rotating in both directions.

4. Walking Lunges with a Twist

   • Stretch the hip flexors and activate the core.

5. Torso Twists

   • Loosen the spine and improve rotational flexibility.

Mobility and Core Stability (15-20 Minutes)

1. Bird Dog

   • Reps: 10 per side
   • Focus: Engage your core while maintaining balance.

2. Glute Bridge

   • Reps: 10-15
   • Focus: Activate the glutes and stretch the hip flexors.

3. Cat-Cow Stretch

   • Reps: 10 (alternate between cat and cow poses)
   • Focus: Improve spinal flexibility and relieve tension.

4. Side Plank (Hold)

   • Duration: 20-30 seconds per side
   • Focus: Build core stability and improve balance.

5. Seated Thoracic Rotation

   • Reps: 8-10 per side
   • Focus: Enhance upper back mobility.

Additional Movements for Recovery (10 Minutes)

1. Downward Dog

   • Hold for 30 seconds to stretch the hamstrings and calves.

2. Warrior I Pose

   • Hold each side for 30 seconds to open up the hips and stretch the chest.

3. Child’s Pose

   • Hold for 1 minute to relax the lower back and shoulders.

4. Pigeon Pose

   • Hold for 30 seconds per leg to stretch the glutes and hip flexors.

5. Seated Forward Fold

   • Hold for 1 minute to stretch the lower back and hamstrings.

Cool Down and Relaxation (5-10 Minutes)

1. Deep Breathing Exercises:

   • Focus on slow, deep breaths for 2-3 minutes to promote relaxation.

2. Static Stretching:

   • Hamstring Stretch – 30 seconds per leg
   • Quadriceps Stretch – 30 seconds per leg
   • Chest Stretch – 30 seconds
   • Shoulder Stretch – 30 seconds

Notes for Success

• Listen to Your Body: Keep movements slow and controlled. Stop if you feel any discomfort.
• Hydrate and Fuel: Support your recovery with proper hydration and a balanced meal.

This active rest day workout helps reduce muscle soreness, improve flexibility, and keep you moving without overloading your body.