From Front to Rear
ButterflyFit with Viv
Strength & Conditioning, Weightlifting, Women's Training, Rowing, General Fitness, Miscellaneous, Plyometrics, Other, EnduranceThis program was designed for someone who wants to challenge themselves. To build strength and endurance. This is not for the faint of heart. This program will have you working hard for 60 days! Consider it a challenge! Let's do this!
Prep
A
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
B
Pull-Up
1 x MAX
C
Back Squat
10, 8, 5, 5, 3, 3, 3, 1
D
1-mile Run
E
Rowing
1 x 1000
F
Push-Up
1 x 1:00
G
Sit-up
1 x 1:00
Conditioning
H
Cool Down Circuit
Do one round of these stretches for about 30 seconds each stretch and each side if multiple sides.. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
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
B
Band Walks
3 x 20
C
Back Squat
15, 10, 8, 5, 5, 5, 20, 20
D1
Goblet Squat
3 x 15
D2
Russian KB Swing
3 x 15
E1
Single Leg Squat to Box
3 x 12
E2
DB Reverse Lunge
3 x 20
F1
Plank
3 x 45
F2
Flutter Kicks
3 x 40
Conditioning
G
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
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
B
Rowing
1 x 500
C
Shoulder Press
15, 10, 8, 5, 5, 5, 20, 20
D1
KB Squat to High Pull
3 x 15
D2
Plate Front Raise
3 x 15
E1
Bent Over Rear Delt Fly
3 x 12
E2
DB Lateral Raise
3 x 12
F1
Plank
3 x 45
F2
Barbell Roll Outs
3 x 15
Conditioning
G
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
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
B
Run
1 x 1.5
Conditioning
C
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
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
B
Sumo Deadlift
15, 10, 8, 5, 5, 5, 20, 20
C1
Dumbbell Hip Thrust
3 x 12
C2
Lateral Lunge
3 x 24
D1
DB Walking Lunges
3 x 16
D2
Single Leg RDL
3 x 16
E1
Physioball Leg Curl
3 x 12
E2
Walking Plank
3 x 16
Conditioning
F
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
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
B
Active Recovery
1 x 30:00
Conditioning
C
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Viviana Morales 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
This program has three assessments and the plan is that each time you complete one you notice an increase in your strength and your endurance, and most importantly what you are really capable of! The elimination of self-doubt!
Get From Front to Rear
