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.
Welcome to another week of progress and transformation! Whether you're aiming to build muscle, improve your endurance, or simply stay active, this week's workout plan has everything you need to stay on track. From high-intensity drills to restorative recovery, we’ve got you covered. Remember, consistency is key—so give it your best effort and adapt as needed to suit your fitness level.
HIIT at Home
Workout: 30-Minute High-Intensity Interval Training
- Jumping Jacks: 45 seconds work / 15 seconds rest
- Burpees: 45 seconds work / 15 seconds rest
- Lunges: 45 seconds work / 15 seconds rest
- High Knees: 45 seconds work / 15 seconds rest
- Repeat the circuit 3 times
Tip: Push hard during work intervals and fully recover during rest.
CrossFit WOD (Workout of the Day)
Workout: AMRAP (As Many Rounds/Reps as Possible) – 15 Minutes
- 10 Pull-Ups (modify with resistance bands if needed)
- 20 Wall Balls (or bodyweight squats)
- 30 Double Unders (or 60 single jump rope skips)
Tip: Keep track of your rounds and reps to beat your personal best next time!
Aerobic Capacity
Workout: Steady-State Cardio
- Jog or power walk for 30 minutes at a moderate pace
- Cool down with 5-10 minutes of stretching
Tip: Keep your heart rate in the aerobic zone (around 50-70% of your max heart rate) for optimal endurance building.
Bodybuilding Focus
Workout: Upper Body Hypertrophy
- Bench Press: 4 sets x 8-10 reps
- Bicep Curls: 3 sets x 12 reps
- Tricep Dips: 3 sets x 10 reps
- Lateral Raises: 3 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
Tip: Slow down the tempo of each rep to maximize muscle activation.
Strength Training
Workout: Full-Body Strength
- Squats: 3 sets x 12 reps
- Push-Ups: 3 sets x 10-15 reps
- Dumbbell Deadlifts: 3 sets x 10 reps
- Dumbbell Rows: 3 sets x 10 reps (each arm)
- Overhead Shoulder Press: 3 sets x 8-12 reps
Tip: Use weights that challenge you but still allow you to maintain proper form.
Core Strength
Workout: Core Circuit (Bodyweight)
- Plank: 3 sets x 45 seconds
- Russian Twists: 3 sets x 15 reps (each side)
- Bicycle Crunches: 3 sets x 20 reps
- Flutter Kicks: 3 sets x 30 seconds
- Mountain Climbers: 3 sets x 40 seconds
Tip: Focus on controlled movements to fully engage your core muscles.
Workout: Restorative Stretching
- Downward Dog to Upward Dog: 3 sets x 10 breaths each
- Child’s Pose: Hold for 1-2 minutes
- Hip Flexor Stretch: 3 sets x 30 seconds each side
- Foam Rolling: Focus on quads, hamstrings, and back for 5-10 minutes
Tip: Use this time to connect with your body and focus on deep breathing to release tension.
Final Thoughts:
Each workout is designed to target different aspects of fitness—core strength, endurance, explosive power, and recovery. Challenge yourself to stay consistent, but don’t forget to listen to your body. If you need to modify or rest, that’s okay too.
Now, let’s crush the week ahead! 💪
