30 Therapy Sessions with Viv: Part I: Training by Viviana Morales Kolb in TrainHeroic

ButterflyFit with Viv

General Fitness, Women's Training, Weightlifting, Strength & Conditioning, Miscellaneous, Other
Coach
Viviana Morales 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. 

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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LET'S PUT IN WORK!
Let's put in this work... let's get strong together and create a version of you that you are proud of.
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LET'S BE HARDER TO KILL!
Let's be harder to kill. Not just physically but mentally. If we can get through these workouts we can change our mindset to get through other challenges that life gives us.
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Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Recommended
You will need access to a gym // cardio equipment // weights // and barbells. 
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Sample Week
Week 1 of 4-week program
Sunday
LEG DAY!

A

Heroic Warm-up

1 x 15

Prep

B

100m Row

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

C

Back Squat

15, 12, 10, 8, 8, 8

D1

DB Reverse Lunge

3 x 12

D2

Goblet Squat

3 x 12

E1

DB Front Rack Walking Lunge

3 x 20

E2

Box Jump

3 x 10

F

Stairs

1 x 20:00

Monday
Shoulders & Core!

A

Heroic Warm-up

1 x 15

B

Shoulder Press

12, 10, 8, 4, 4, 4

C1

DB Lateral Raise

3 x 12

C2

Plate Front Raise

3 x 12

C3

Rotator Cuff Circuit

10, 10, MAX LWP +5lb

D1

Russian Twist

2 x 0:30

D2

Roman Chair Leg Raises

2 x MAX

E

1-mile Run

1 x 1

Tuesday
Posterior Chain!

A

Heroic Warm-up

1 x 15

B

Romanian Deadlift

15, 12, 10, 8, 8, 8

C1

Russian KB Swing

3 x 15

C2

Single Leg RDL

3 x 15

D1

Lat Pulldown

4 x 12

D2

Rear Delt Flyes

4 x 12

E

Pull-Up

3 x MAX

Conditioning

F

1km Row

Perform 1000m Row and make sure you stretch!

Wednesday
Arm Day! 

A

Heroic Warm-up

1 x 15

Prep

B

500m Row

Perform 500m Row.

C1

DB Bicep Curls

4 x 10

C2

Alternating DB Hammer Curl

4 x 8

D1

Tricep Rope Pulldowns

4 x 10

D2

Bench Dips

4 x 15

E1

Walking Plank

2 x 20

E2

Landmine Anti-Rotation

2 x 0:15

Thursday
Booty! 

A

Heroic Warm-up

For Completion

B

Band Walks

4 x 12

C

Hip Thrust

15, 12, 10, 8, 8, 8

D1

Leg Press

4 x 12

D2

Seated Single Leg Press

4 x 12

E1

Fire Hydrant

4 x 20

E2

Single Leg Glute Bridge

4 x 20

F

Stairs

1 x 25:00

Friday
Active Recovery!

A

Active Recovery

Coach
coach-avatar Viviana Morales Kolb

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!
30 Therapy Sessions with Viv: Part I