30 Therapy Sessions with Viv: Part I

ButterflyFit with Viv

General Fitness, Women's Training, Weightlifting, Strength & Conditioning, Miscellaneous, Other

Coach

Viviana Kolb

I created this program to share some of my favorite training sessions with those who have been following me through my transformation journey for years. Fitness has become a cornerstone not just for my physical health but for my mental health as well. That's why I named this program Therapy Sessions. Working out has grounded me on my sad days, my mad days, and even my happy days. It's a form of therapy for me, and I hope you can find solace in your workouts as well!

Start off slow and continue to work your way up toward weight... the lower the reps the heavier the weight. Please take before and after pics. After you get through the four weeks of training just start all over with day one! You got this! I believe in each and every one of you.

$30

Get 30 Therapy Sessions with Viv: Part I

LET'S PUT IN WORK!

Let's put in this work... these sessions will build your overall physique. The best part about it is that you can always make the workouts more and more challenging! Join me for Part I of Therapy Sessions and work out way to the next season.

LET'S BE HARDER TO KILL!

Let's be harder to kill. Let's get strong. Let's challenge ourselves. Lift heavy and lift consistently!

LET'S GROW TOGETHER!

We can build our mental strength and therefore build the physical! Challenge yourself for the next 30 days with me and let's build that foundation of mental and physical endurance we need to progress to the strongest version of YOU!

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // KettleBells

Recommended

Cardio Equipment // Gym Membership

Sample Week

Week 1 of 4-week program

Sunday

LEG DAY!

Prep

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit

Heroic Warm-up

1 x 15

Prep

100m Row

Perform 100m Row. Just getting the heart rate going. If you don't have a rower, substitute this with squat jumps.

Back Squat

15, 12, 10, 8, 8, 8

DB Reverse Lunge

3 x 12

Goblet Squat

3 x 12

DB Front Rack Walking Lunge

3 x 20

Box Jump

3 x 10

Stairs

1 x 20:00

Monday

Shoulders & Core!

Prep

Warm-Up Circuit

Heroic Warm-up

1 x 15

Shoulder Press

12, 10, 8, 4, 4, 4

DB Lateral Raise

3 x 12

Plate Front Raise

3 x 12

Rotator Cuff Circuit

10, 10, MAX LWP +5lb

Russian Twist

2 x 0:30

Roman Chair Leg Raises

2 x MAX

1-mile Run

1 x 1

Tuesday

Posterior Chain!

Prep

Warm-Up Circuit

Heroic Warm-up

1 x 15

Romanian Deadlift

15, 12, 10, 8, 8, 8

Russian KB Swing

3 x 15

Single Leg RDL

3 x 15

Lat Pulldown

4 x 12

Rear Delt Flyes

4 x 12

Pull-Up

3 x MAX

Conditioning

1km Row

Perform 1000m Row and make sure you stretch!

Wednesday

Arm Day!

Prep

Warm-Up Circuit

Heroic Warm-up

1 x 15

Prep

500m Row

Perform 500m Row.

DB Bicep Curls

4 x 10

Alternating DB Hammer Curl

4 x 8

Tricep Rope Pulldowns

4 x 10

Bench Dips

4 x 15

Walking Plank

2 x 20

Landmine Anti-Rotation

2 x 0:15

Thursday

Booty!

Prep

Warm-Up Circuit

Heroic Warm-up

For Completion

Band Walks

4 x 12

Hip Thrust

15, 12, 10, 8, 8, 8

Leg Press

4 x 12

Seated Single Leg Press

4 x 12

Fire Hydrant

4 x 20

Single Leg Glute Bridge

4 x 20

Stairs

1 x 25:00

Friday

Active Recovery!

Active Recovery

Coach

More from ButterflyFit with Viv

Viviana Kolb

I'm dedicated to serving you, making you stronger and harder to kill. Follow me on this fitness journey and let's get some therapy sessions in and transform you to that badass butterfly you always wanted to be. NETA Certified Personal Trainer; NASM Corrective Exercise Specialist; FITOPS Certified Veteran Fitness Operator; Mom X 3; US ARMY VETERAN

Don't miss out on getting your daily therapy!

Fitness is as much mental as it is physical and I'm here for you, to help develop you into the athlete you want to be. Sign up for this four week program, this is just part one. Just wait and see! We can do this together.

Get 30 Therapy Sessions with Viv: Part I

FAQs

What if I miss a day?

There are two "rest" days built into every week of the program. One of those days is for active recovery. If you miss a day just count it as one of your rest days and keep charging. As long as you get in your five workout days a week you will be fine!

How much communication will I get with the coach?

As much as you want! Just message me through the app and I will be happy to help you with anything you need. If you need suggestions for alternative movements, I'll be here!

Who is this for?

This is for anyone with a basic knowledge of working out who wants to get stronger and more disciplined in their routine. This is for the person who wants to become more committed to making themselves healthier. This is just part one!