Workouts of the Week - VV8

Workouts of the Week - VV8

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.


This week, we’re offering a balanced lineup of workouts that focus on strength, endurance, and recovery to keep you progressing toward your fitness goals. From quick at-home HIIT to focused strength training, each session is crafted to challenge and inspire you. Let’s get started!


HIIT at Home

Workout: 25-Minute Bodyweight High-Intensity Interval Training

  1. Burpees: 30 seconds work / 15 seconds rest

  2. Jumping Lunges: 30 seconds work / 15 seconds rest

  3. Push-Up to Plank Reach: 30 seconds work / 15 seconds rest

  4. High Knees: 30 seconds work / 15 seconds rest

  5. Rest for 1 minute, then repeat the circuit 4 times.

Tip: Maintain proper form and pace yourself during the circuit. Focus on explosive movements to maximize calorie burn and intensity.


CrossFit WOD (Workout of the Day)

Workout: Chipper - Full Body Challenge
Objective: Complete the workout as fast as possible while maintaining good form.

  • 50 Air Squats
  • 40 Kettlebell Swings (or dumbbell swings)
  • 30 Push-Ups
  • 20 Pull-Ups (or jumping pull-ups)
  • 10 Burpees
  • 400-Meter Run (or jog in place for 2 minutes)

Scaling Options:

  • Substitute kettlebell swings with a lighter weight or reduce reps.
  • Modify push-ups to knee push-ups if needed.
  • Replace pull-ups with ring rows or TRX rows.

Tip: Pace yourself through the larger sets (like air squats) but push for speed and intensity during the final stretch (burpees and run). Keep track of your time and aim to improve in future attempts.


Aerobic Capacity

Workout: Interval Training for Endurance
Objective: Improve cardiovascular endurance and build aerobic capacity through structured intervals.


Warm-Up:

  • 5 minutes of light jogging, brisk walking, or cycling
  • Dynamic stretches (e.g., leg swings, arm circles, high knees)

Main Workout:
Intervals: Repeat 5 times

  • 2 minutes of fast-paced running or cycling (70-80% effort)
  • 2 minutes of moderate-paced jogging or cycling (50-60% effort)

Steady-State Cardio:

  • 10 minutes of continuous moderate-paced jogging, cycling, or rowing (60-70% effort)

Cool-Down:

  • 5 minutes of light walking or slow cycling
  • Stretching: Focus on hamstrings, quads, calves, and hip flexors
    • Hamstring Stretch: Hold for 30 seconds per leg
    • Quad Stretch: Hold for 30 seconds per leg
    • Calf Stretch: Hold for 30 seconds per leg
    • Hip Flexor Stretch: Hold for 30 seconds per side

Tip: During the intervals, focus on keeping your pace consistent and your breathing controlled. Adjust intensity levels based on your fitness level. Gradually increase the interval times as you build endurance.


Bodybuilding Focus

Workout: Upper Body Hypertrophy

  1. Bench Press (or incline push-ups): 4 sets x 8-10 reps

  2. Dumbbell Rows: 4 sets x 10-12 reps

  3. Bicep Curls: 3 sets x 12-15 reps

  4. Lateral Raises: 3 sets x 12-15 reps

  5. Tricep Dips (or chair dips): 3 sets x 10-15 reps

Tip: Control the weight through each rep and prioritize form over speed for optimal muscle engagement.


Strength Training

Workout: Lower Body Power

  1. Barbell Deadlifts (or kettlebell deadlifts): 4 sets x 6-8 reps

  2. Bulgarian Split Squats: 3 sets x 10 reps per leg

  3. Step-Ups with Dumbbells: 3 sets x 12 reps (6 per leg)

  4. Sumo Squats: 4 sets x 10-12 reps

  5. Hamstring Curls (or stability ball curls): 3 sets x 12-15 reps

Tip: Use heavier weights for compound movements like deadlifts and squats to build strength and power.


Core Strength

Workout: Core Stability Circuit

  1. Russian Twists: 3 sets x 20 reps (10 per side)

  2. Bird Dogs: 3 sets x 12 reps (6 per side)

  3. Side Plank with Reach-Through: 3 sets x 10 reps per side

  4. Reverse Crunches: 3 sets x 15 reps

  5. Superman Hold: 3 sets x 30 seconds

Tip: Move slowly and with control to maintain proper alignment and fully engage your core.


Active Recovery

Workout: Yoga Flow and Stretching

  • Child’s Pose: Hold for 1-2 minutes

  • Downward Dog to Cobra Flow: 3 sets of 10 breaths

  • Pigeon Pose: Hold for 1 minute per side

  • Seated Spinal Twist: Hold for 1-2 minutes per side

  • Foam Rolling: Focus on calves, quads, and back for 5-10 minutes

Tip: Use this session to release tension and improve mobility. Breathe deeply to relax your body and mind.


Final Thoughts

Each of these workouts offers a unique way to challenge yourself and grow stronger. Remember to listen to your body, modify exercises as needed, and stay consistent. Whether you’re powering through a HIIT session or taking time to recover, every effort you make moves you closer to your goals.