VIF

Coach
Kathleen Hayden

Fun Core Program. This will take you 4 weeks to complete working out 2 days, getting one day of rest. All workouts are designed to be short and can be added as an accessory to your regular training. Videos are available for each workout.  

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Almost all the workouts can be completed without any equipment. You could use a yoga mat for comfort. Some exercises may use hand weights. Cardboard can be used for any exercises requiring sliders. 
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Conditioning

A

VIF Core 5

5 Rounds Superset 10 hollow Body Rocks 10 Shoulder taps in plank position 5 Slide-outs Rest as needed between sets For the slide out, place your hands on the floor in front of your knees on something that will slide. Keeping your core engaged and tight, slide your hands away from your knees trying to go as far away as possible and return to your starting position without letting your body fall to the ground. 3 Rondes Reposez-vous au besoin entre les séries Pour la glissade, placez vos mains sur le sol devant vos genoux sur quelque chose qui va glisser. En gardant votre tronc engagé et serré, faites glisser vos mains loin de vos genoux en essayant d'aller aussi loin que possible et revenez à votre position de départ sans laisser votre corps tomber au sol.

Monday
Week 1 Day 2

Conditioning

A

VIF Core 13

Tabata ( 0:20 seconds of work, 0:10 seconds of rest) Use your favorite music streaming app or YouTube and search for Tabata. Follow the instructions for the timing. Plank up/down/pushup The movement starts in a plank position on your hands. You will then lower yourself to your elbows on arm at a time, back up to your hands and complete a push-up. Repeat. Le mouvement commence en position de planche sur vos mains. Vous vous abaisserez ensuite jusqu'à vos coudes un bras à la fois, remonterez jusqu'à vos mains et effectuerez un push-up

Wednesday
Week 1 Day 4

Conditioning

A

VIF Core 6

0:10 seconds of work/0:10 seconds of rest for 4 minutes Start with 10 seconds of plank, then rest for 10 seconds. Continue with 10 seconds of side plank on the right side, followed by 10 seconds of rest. Then do 10 seconds of side plank on the left and rest 10 seconds. Repeat all of this for 4 minutes total. 0:10 secondes de travail/0:10 secondes de repos pendant 4 minutes Commencez par 10 secondes de planche, puis reposez-vous pendant 10 secondes. Continuez avec 10 secondes de planche latérale sur le côté droit, suivies de 10 secondes de repos. Faites ensuite 10 secondes de planche latérale à gauche et reposez-vous 10 secondes. Répétez tout cela pendant 4 minutes au total.

Thursday
Week 1 Day 5

Conditioning

A

VIF Core 14

10-9-8-7-6-5-4-3-2-1 Alternate with 1-2-3-4-5-6-7-8-9-10 Complete 10 heel taps over an object and 1 Bicycle Crunch. Then complete 9 heel taps and 2 bicycle crunches. Continue in this manner until, on the last round, you do 1 heel tap and 10 bicycle crunches. You must complete one left and one right for each movement per rep. Effectuez 10 heel taps sur un objet et 1 bicycle crunch. Effectuez ensuite 9 heel taps et 2 bicycle crunch. Continuez de cette manière jusqu'à ce que, lors du dernier tour, vous fassiez 1 heel taps et 10 bicycle crunch. Vous devez completer un a gauche et un a droite pour chaque movement par repetiton.

Saturday
Week 2 Day 0

Conditioning

A

VIF Core 7

Find the song, “Thunderstruck" on your streaming app of choice. Every time the words Thunderstruck are sang, complete two tuck ups.

No one have EVER said their core is TOO strong