Workouts of the Week - VV1

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 Full Body Bodyweight Workout

Warm-Up (5 Minutes)

1. Jumping Jacks - 1 minute
2. Arm Circles - 30 seconds forward, 30 seconds backward
3. High Knees - 1 minute
4. Bodyweight Squats - 1 minute
5. Hip Circles - 30 seconds each direction

Workout (20 Minutes)

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete the circuit twice.

1. Push-Ups

   • Focus on keeping your core tight and body in a straight line.

2. Bodyweight Squats

   • Lower your hips until your thighs are parallel to the floor, then push back up through your heels.

3. Mountain Climbers

   • Bring your knees to your chest quickly while in a plank position.

4. Walking Lunges

   • Step forward into a lunge, then bring the back foot forward to step into the next lunge.

5. Plank

   • Hold a plank position, ensuring your body is in a straight line from head to heels.

6. Glute Bridges

   • Lie on your back with your knees bent, lift your hips towards the ceiling, squeeze your glutes at the top, and lower down.

7. Bicycle Crunches

   • Alternate touching your elbow to the opposite knee while extending the other leg.

8. Burpees

   • The Burpee
   • Start standing, drop into a squat, kick your feet back into a plank, perform a push-up, jump your feet back to your hands, and jump up.

9. Side Plank (Right)

   • Hold the plank on your right side, stacking your feet and raising your opposite arm.

10. Side Plank (Left)

    • Repeat on your left side.

Cool Down (5 Minutes)

1. Standing Forward Bend - 1 minute
2. Quad Stretch - 30 seconds per leg
3. Shoulder Stretch - 30 seconds per arm
4. Cat-Cow Stretch - 1 minute
5. Child’s Pose - 1 minute

This workout targets the entire body and combines strength with cardio for a balanced routine. Adjust the intensity by increasing or decreasing the rest periods, or by adding an extra circuit if you have more time.

CrossFit WOD (Workout of the Day)

Duration: Approximately 30 minutes (including warm-up and cool down)

Warm-Up (5-10 Minutes)

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

The WOD: "21-15-9 For Time"

This workout consists of three exercises. You will complete 21 reps of each, then 15 reps of each, and finally 9 reps of each. The goal is to finish as quickly as possible with good form.

Exercises:

1. Thrusters (Dumbbells or Barbell)

   • The Thruster
   • If using a barbell, start in a front squat position, squat down, and as you stand, press the weight overhead.
   • If using dumbbells, hold them at shoulder height, perform a squat, and press overhead as you stand.

2. Pull-Ups

   • Use a pull-up bar. Modify to jumping pull-ups or band-assisted pull-ups if needed.

3. Burpees

   • The Burpee
   • Drop into a push-up position, perform a push-up, jump your feet back to your hands, and jump up with your hands overhead.

Workout Structure:

• Round 1: 21 Thrusters, 21 Pull-Ups, 21 Burpees
• Round 2: 15 Thrusters, 15 Pull-Ups, 15 Burpees
• Round 3: 9 Thrusters, 9 Pull-Ups, 9 Burpees

Scoring: Time yourself from start to finish. The goal is to complete the workout as quickly as possible while maintaining good form.

Cool Down (5-10 Minutes)

1. Stretching: Focus on the shoulders, quads, hamstrings, and chest.
2. Foam Rolling (optional): Spend a few minutes on any tight or sore areas.
3. Breathing Exercises: Slow, deep breaths to bring your heart rate down.

Notes:

• Scaling: If you are new to CrossFit, reduce the reps to 15-12-9, or 12-9-6, or modify the exercises to a level that suits your current fitness level.
• Rest as needed during the workout, but keep breaks short to maintain intensity.
• Always focus on maintaining proper form, especially as you fatigue.

This workout is designed to be intense and challenging, so push yourself, but listen to your body and scale as needed!

Aerobic Workout

Duration: 45-60 minutes

Warm-Up (10 Minutes)

1. 5-Minute Easy Jog or Brisk Walk
2. Dynamic Stretches (each for 30 seconds):
   • Leg Swings (forward and backward)
   • Arm Circles (forward and backward)
   • Hip Circles
   • High Knees (in place)
   • Butt Kicks (in place)

Main Workout (30-40 Minutes)

Structured Interval Run/Row/Bike: You can perform this workout on a treadmill, outside, rowing machine, or stationary bike.

Workout Structure:

1. 5 Minutes - Easy Pace (Zone 2: Comfortable, conversation pace)

   • This is your warm-up pace, gradually getting your body ready for the workout.

2. 5 Minutes - Moderate Pace (Zone 3: Slightly harder, still able to talk but with effort)

   • Increase your pace slightly, but keep it sustainable.

3. 4 Minutes - Steady Pace (Zone 4: Challenging, can talk but not comfortably)

   • Push yourself here, maintaining a strong pace.

4. 3 Minutes - Threshold Pace (Zone 5: Hard, can only say a few words)

   • This should be a tough effort, close to your maximum sustainable pace.

5. 2 Minutes - Recovery Pace (Zone 2: Easy, comfortable)

   • Slow down to an easy pace, allowing your heart rate to recover.

6. 5 Minutes - Moderate Pace (Zone 3: Slightly harder, but sustainable)

   • Return to a moderate pace, challenging but maintainable.

7. 4 Minutes - Steady Pace (Zone 4: Challenging, but sustainable)

   • Push the pace again, similar to the earlier steady effort.

8. 3 Minutes - Threshold Pace (Zone 5: Hard, close to max effort)

   • Finish with a strong push, similar to your previous threshold effort.

9. 2 Minutes - Recovery Pace (Zone 2: Easy, comfortable)

   • Slow down and recover, bringing your heart rate down gradually.

Total Interval Time: 33 minutes

Cool Down (5-10 Minutes)

1. Easy Jog or Walk - 5 minutes
2. Static Stretching (focus on calves, hamstrings, quadriceps, and hip flexors)

Notes:

• Intensity Zones: Use perceived effort or heart rate zones to guide your intensity. Zone 2 should feel easy, while Zone 5 should feel very challenging.
• Modifications: If you’re a beginner, you can extend the recovery intervals or reduce the higher-intensity intervals.
• Equipment: This workout can be done running, rowing, cycling, or even swimming—just adjust the effort levels accordingly.

This workout is designed to build aerobic capacity by gradually challenging your cardiovascular system while still allowing for recovery. It’s excellent for endurance athletes or anyone looking to improve their overall fitness.

Bodybuilding Workout

Goal: Hypertrophy (Muscle Growth)
Duration: 60-75 minutes per session
Reps: 8-12 per set
Sets: 3-4 per exercise
Rest: 60-90 seconds between sets

Upper Body - Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press

   • 4 sets of 8-12 reps
   • Focus on pressing through your chest and keeping your shoulders stable.

2. Incline Dumbbell Press

   • 3 sets of 8-12 reps
   • Targets the upper chest and shoulders.

3. Overhead Shoulder Press (Dumbbell or Barbell)

   • 4 sets of 8-12 reps
   • Keep your core tight and press overhead.

4. Dumbbell Lateral Raises

   • 3 sets of 12-15 reps
   • Focus on raising your arms to shoulder height to target the side delts.

5. Tricep Dips

   • 3 sets of 8-12 reps
   • Can be done on parallel bars or a bench.

6. Tricep Pushdowns (Cable or Resistance Band)

   • 3 sets of 12-15 reps
   • Use a rope or straight bar attachment for variety.

Notes:

• Progressive Overload: Aim to gradually increase the weight or reps over time to keep making progress.
• Diet: Ensure you're eating enough calories and protein to support muscle growth (1.0-1.2g of protein per pound of body weight).
• Form: Prioritize good form to avoid injury and maximize muscle engagement.

This workout is designed to build muscle mass while providing adequate recovery. Stick with it consistently, and you’ll see progress in strength and muscle size.

Strength Training Workout

Goal: Increase strength
Duration: 60-75 minutes per session
Reps: 4-6 per set
Sets: 4-5 per exercise
Rest: 2-3 minutes between sets

Workout Plan (Full Body Strength)

1. Barbell Back Squat

• Sets: 5
• Reps: 4-6
• Rest: 2-3 minutes
• Focus: Keep your chest up, push through your heels, and maintain a strong core. This is a primary movement for leg and overall strength.

2. Barbell Deadlift

• Sets: 4
• Reps: 4-6
• Rest: 2-3 minutes
• Focus: Hinge at the hips, keep your back straight, and pull the bar close to your body. This lift targets the posterior chain, including the hamstrings, glutes, and lower back.

3. Barbell Bench Press

• Sets: 4
• Reps: 4-6
• Rest: 2-3 minutes
• Focus: Press the bar off your chest, maintaining control and stability. This lift primarily targets the chest, shoulders, and triceps.

4. Bent-Over Barbell Row

• Sets: 4
• Reps: 4-6
• Rest: 2-3 minutes
• Focus: Keep your back flat, pull the bar towards your lower chest, and squeeze your shoulder blades together. This movement builds back and grip strength.

5. Overhead Press (Barbell or Dumbbell)

• Sets: 4
• Reps: 4-6
• Rest: 2-3 minutes
• Focus: Stand with feet shoulder-width apart, press the weight overhead, and keep your core tight. This lift strengthens the shoulders, triceps, and core.

6. Pull-Ups (Weighted if possible)

• Sets: 4
• Reps: 4-6 (if bodyweight pull-ups are easy, add weight using a dip belt)
• Rest: 2-3 minutes
• Focus: Pull your chest to the bar, engaging your lats and biceps. This movement targets upper body pulling strength.

Cool Down (5-10 Minutes)

1. Light Cardio: 5 minutes at an easy pace (e.g., walking or slow cycling)
2. Static Stretching: Focus on hamstrings, quads, chest, shoulders, and back.

Notes:

• Progressive Overload: Aim to increase the weight slightly each week while maintaining good form.
• Rest: Take sufficient rest between sets to allow for full recovery, which is essential for strength gains.
• Form: Prioritize proper technique, especially with heavy lifts, to avoid injury.
• Warm-Up Sets: Before your working sets, perform 2-3 warm-up sets at lighter weights to prepare your muscles and joints for heavier loads.

This strength training workout emphasizes foundational lifts that build overall power and muscle mass. It’s suitable for anyone looking to increase their strength across all major muscle groups.

Core Conditioning Workout

Warm-Up (5 minutes)

• Jumping Jacks: 1 minute
• High Knees: 1 minute
• Plank to Downward Dog: 1 minute
• Torso Twists: 1 minute
• Leg Swings (front to back): 1 minute

Workout (3 Rounds)

1. Plank with Shoulder Taps (3 sets of 20 taps per side)

   • Begin in a high plank position. Without rotating your hips, tap your left shoulder with your right hand and then your right shoulder with your left hand. Keep your core tight and back flat.

2. Russian Twists (3 sets of 30 twists)

   • Sit on the floor with your knees bent and feet off the ground. Hold a weight or keep your hands clasped. Twist your torso to move your hands from side to side, touching the floor next to your hip each time.

3. Bicycle Crunches (3 sets of 20 reps per side)

   • Lie on your back, hands behind your head. Lift your legs, bringing one knee towards your chest while twisting your torso to touch the opposite elbow to the knee. Alternate sides.

4. Leg Raises (3 sets of 15 reps)

   • Lie flat on your back with your hands under your hips. Lift your legs together towards the ceiling, then slowly lower them back down without touching the floor.

5. Bird-Dog (3 sets of 15 reps per side)

   • Start on all fours. Extend your right arm forward and left leg back simultaneously, keeping your core engaged. Return to the start and switch sides.

Cooldown (5 minutes)

• Child’s Pose: 1 minute
• Cobra Stretch: 1 minute
• Seated Forward Fold: 1 minute
• Side Stretch (30 seconds per side)
• Deep Breathing: 1 minute

This workout targets all major core muscles to improve strength, stability, and overall core endurance.

Active Rest Day Workout

Duration: 30-45 minutes
Focus: Light activity, mobility, and stretching

Warm-Up (5 Minutes)

1. Easy Cardio: 5 minutes of light activity like walking, cycling, or rowing at a low intensity to get the blood flowing and warm up your muscles.

Main Workout (20-30 Minutes)

1. Dynamic Stretching Routine (10 Minutes)

• Leg Swings: 10 swings forward and backward per leg.
• Arm Circles: 30 seconds forward, 30 seconds backward.
• Hip Circles: 10 circles in each direction.
• Torso Twists: 20 twists, rotating your upper body from side to side.
• Walking Lunges: 10 steps per leg with a gentle stretch at the bottom.

2. Mobility and Core (10-15 Minutes)

• Cat-Cow Stretch: 10 reps to mobilize your spine.
• Child’s Pose to Cobra Stretch: 8-10 reps, flowing from Child’s Pose to Cobra to open the hips and stretch the lower back.
• Bird Dog: 10 reps per side, focusing on control and core stability.
• Glute Bridges: 10-15 reps, engaging your glutes and hamstrings.
• Standing Hip Circles: 10 circles in each direction per leg to loosen up the hips.

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

• Gentle Yoga Flow: A sequence of yoga poses like Downward Dog, Warrior 1, and Forward Fold. Move slowly and focus on deep breathing.
• Tai Chi Movements: Simple, slow, and controlled movements to improve balance and reduce stress.

Cool Down (5-10 Minutes)

1. Static Stretching (Hold each for 30-60 seconds):

   • Hamstring Stretch
   • Quadriceps Stretch
   • Calf Stretch
   • Chest Stretch
   • Upper Back Stretch

2. Deep Breathing: Finish with 2-3 minutes of deep breathing or meditation to relax your body and mind.

Notes:

• Intensity: Keep the intensity low throughout the workout (Zone 2). The goal is to stay active without straining your muscles.
• Focus: Use this time to connect with your body, work on flexibility, and ease any tension from previous workouts.
• Hydration: Make sure to stay hydrated, as this aids recovery.

This active rest day workout will help you recover more effectively, reduce muscle soreness, and keep you moving without the intensity of your regular workouts.