Workouts of the Week - VV5

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

Target your glutes, quads, and hamstrings while getting your heart rate up.

Warm-Up (5 Minutes)

• High Knees – 1 minute
• Bodyweight Squats – 1 minute
• Leg Swings (Front to Back) – 30 seconds per leg
• Lateral Lunges – 1 minute (30 seconds per side)
• Glute Bridges – 1 minute

Workout (20 Minutes)
Perform each exercise for repetitions instead of time. Complete the circuit three times, resting 30 seconds between exercises and 1 minute between rounds.

1. Jump Squats – 15 reps
   Explode upward from a squat position, landing softly and immediately returning to a squat.

2. Bulgarian Split Squats (Bodyweight) – 10 reps per leg
   Use a chair or elevated surface, lowering until your back knee nearly touches the ground.

3. Lateral Step-Out Squats – 12 reps per side
   Step to the side into a squat and return to center, alternating legs.

4. Glute Bridge Walkouts – 10 reps
   Start in a glute bridge, walk your feet out slowly and back in while maintaining hip lift.

5. Sumo Squat to Calf Raise – 12 reps
   Hold a wide squat position, then lift your heels for a calf raise at the top of the movement.

6. Burpee to Lunge – 8 reps per leg
   Perform a burpee, then lunge forward with each leg before repeating.

Cool Down (5 Minutes)

• Pigeon Pose – 1 minute per leg
• Butterfly Stretch – 1 minute
• Hamstring Stretch – 30 seconds per leg
• Deep Breathing – 1 minute

Notes for Success:

This workout format encourages focusing on form and controlled movement rather than racing the clock. Adjust the number of reps as needed based on your fitness level.

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

A classic CrossFit benchmark workout focusing on intensity and efficiency.

Warm-Up (5-10 Minutes)

• Row or Bike: 2-3 minutes
• Dynamic Stretching:
  • Spiderman Lunges – 1 minute
  • Shoulder Pass-Throughs (with PVC) – 1 minute
  • Air Squats – 1 minute

The WOD: "Fran"
For Time:

• 21-15-9 reps of:
  • Thrusters (95/65 lbs)
  • Pull-Ups

Cool Down (5-10 Minutes)

• Couch Stretch – 1 minute per leg
• Chest Stretch on Wall – 1 minute per side
• Child’s Pose – 1 minute

Aerobic Capacity Workout: Rowing Intervals

Boost your stamina and endurance with this rowing-focused interval session.

Warm-Up (10 Minutes)

• Easy Row – 5 minutes
• Dynamic Stretches:
  • Leg Swings (Front to Back) – 30 seconds per leg
  • Torso Twists – 1 minute
  • Cat-Cow Stretch – 5 cycles

Main Workout (30-35 Minutes)
Alternate between high and low-intensity intervals:

• 5 Minutes – Easy Row (50-60% effort)
• 4 Minutes – Moderate Row (60-70% effort)
• 3 Minutes – Hard Row (70-80% effort)
• 2 Minutes – Sprint (90-100% effort)
• 3 Minutes – Recovery Row (50% effort)

Repeat the interval structure once.

Cool Down (5-10 Minutes)

• Easy Row – 5 minutes
• Stretch:
  • Calves, Hamstrings, and Hip Flexors – 30 seconds each

Bodybuilding Workout: Push-Pull Split

A hypertrophy-focused routine to maximize muscle growth.

Warm-Up (5-10 Minutes)

• Light Jog or Bike – 5 minutes
• Dynamic Stretching:
  • Arm Circles – 10 per side
  • Walking Lunges – 10 per leg
  • Band Pull-Aparts – 10 reps

Workout Plan

Day 1: Push (Chest, Shoulders, Triceps)

• Flat Barbell Bench Press: 4 sets of 8-12 reps
• Overhead Dumbbell Press: 3 sets of 10-12 reps
• Dumbbell Flys: 3 sets of 12-15 reps
• Tricep Rope Pushdown: 3 sets of 12-15 reps

Day 2: Pull (Back, Biceps)

• Barbell Deadlift: 4 sets of 6-8 reps
• One-Arm Dumbbell Row: 3 sets of 10-12 reps
• Face Pulls: 3 sets of 12-15 reps
• Alternating Dumbbell Curls: 3 sets of 12-15 reps

Cool Down (5-10 Minutes)

• Hamstring Stretch – 30 seconds per leg
• Shoulder Stretch – 30 seconds per arm
• Child’s Pose – 1 minute

Strength Training Workout: Power and Stability

Focus on building lower body strength and stability with heavy lifts.

Warm-Up (10 Minutes)

• Light Cardio: 5 minutes
• Dynamic Stretching:
  • Leg Swings – 30 seconds per leg
  • Walking Lunges – 1 minute

Workout

1. Barbell Back Squat: 4 sets of 5 reps
2. Romanian Deadlift: 4 sets of 5 reps
3. Bulgarian Split Squats: 4 sets of 6 reps per leg
4. Standing Calf Raises: 4 sets of 15-20 reps

Cool Down (5-10 Minutes)

• Static Stretches:
  • Hip Flexor Stretch – 30 seconds per side
  • Hamstring Stretch – 30 seconds per leg

Core Circuit

Strengthen your core with this quick but effective workout.

Warm-Up (5 Minutes)

• Plank Walkouts – 1 minute
• Seated Torso Twists – 1 minute

Core Circuit (3 Rounds)

• Dead Bug: 3 sets of 12 reps per side
• Russian Twists: 3 sets of 15 reps per side
• Plank with Hip Dips: 3 sets of 10 dips per side
• V-Ups: 3 sets of 12 reps

Cool Down (5 Minutes)

• Cobra Stretch – 1 minute
• Child’s Pose – 1 minute

Active Rest Day: Mobility and Recovery

Aid your recovery with a low-intensity routine.

Warm-Up (5 Minutes)

• Easy Walk or Cycle – 5 minutes

Mobility Work (15-20 Minutes)

• Cat-Cow Stretch – 5 cycles
• Glute Bridge – 10-15 reps
• Thread the Needle – 30 seconds per side

Stretching (10 Minutes)

• Downward Dog – 30 seconds
• Pigeon Pose – 30 seconds per leg
• Butterfly Stretch – 1 minute

Cool Down (5-10 Minutes)

• Deep Breathing: 2-3 minutes
• Static Stretches:
  • Hamstring Stretch – 30 seconds per leg
  • Chest Stretch – 30 seconds per side