New

Fit Girl Summer 2022

ButterflyFit with Viv

Weightlifting, Bodybuilding, Women's Training, Strength & Conditioning, Other
Coach
Viviana Morales Kolb

I created this 6-week summer program to help you get stronger, more physically fit and to get you to be the best version of yourself. This is a total body strength and conditioning program that is simple and to the point. If you put your all into it you WILL see RESULTS! You want to get to the next-level in your training, purchase this program. You want to feel stronger and sexier? Purchase this program. You want people to look at that BOOTY and say damn she/he been putting in THAT WORK? Get this program! Let's do this thing!!!

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I've been there too!!!
As your coach, I have been through many different body transformations. I have been through the postpartum transition now three times. I have gone through a weight-loss journey, a weight-gain journey, you name it! I've been too slim & too heavy. Because I have been through it, I know that YOU CAN DO THIS! You can become the BEST VERSION of YOU. Not of anyone else, not like me, LIKE YOU!!!
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I like BOOTY work.
This program will have exercises in it that will not only give you a total body workout, but if you take my advice and prompts about progressively overload you will see an improvement in the tone of your glutes.
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I want you to be STRONGER & CONFIDENT AF
I have had three kids... and we know sometimes it's hard for us mommas to go through these bodily changes and feel completely confident in our own skin. I have loose skin, stretch marks, etc. But working out has increase my levels of confidence so much! It's a form of SELF-LOVE. I want you to love the skin your in and also feel bad a$$ and strong.
Features
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Access to your coaches
I will always be accessible and provide the feedback you need to grow
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Programming 6 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. VIv will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Cables // Bench
Recommended
Gym // KettleBells // Nature // SELF-DRIVE
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

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

Back Squat

15, 12, 10, 8, 8, 8

C1

Box Jump

3 x 10 @ 20

C2

Overhead Walking Lunge

3 x 20

D

Alternating Single-Legged Box Jumps

3 x 20

E1

Cossack Squat

3 x 8

E2

Bulgarian Split Squat

3 x 24

F

Cable Kick Backs

3 x 12

G

Physioball Leg Curl

3 x 20

Conditioning

H

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.

Monday
Week 1 Day 2

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

Bench Press

15, 12, 10, 8, 8, 8

C1

Incline DB Bench Press

3 x 15

C2

DB Fly

3 x 15

D

Seated DB Shoulder Press

15, 12, 8, 8

E1

DB Lateral Raise

3 x 15

E2

Half-Kneeling KB Press

3 x 10

F1

DB Shrug

3 x 12

F2

Bench Dips

3 x 15

G1

Walking Plank

3 x 20

G2

Russian Twist

3 x 20

Conditioning

H

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.

Tuesday
Week 1 Day 3

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

3 x MAX

C

Bent Over Row

12, 10, 8, 8, 8

D

1-Arm DB Row

3 x 12

E1

Bent Over Rear Delt Fly

3 x 15

E2

Band Pull-Apart

3 x 15

F

Hammer Curl

4 x 24

G

Rowing

3 x 500

Conditioning

H

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.

Wednesday
Week 1 Day 4

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, 12, 10, 8, 8, 8

C

Front Squat

12, 10, 8, 8, 8

D1

Hip Thrust

4 x 12

D2

Cossack Squat

4 x 16

E1

Physioball Leg Curl

3 x 15

E2

Calf Raise

3 x 15

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.

Thursday
Week 1 Day 5

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

1-mile Run

C1

Walking Plank

3 x 20

C2

Russian Twist

3 x 20

Conditioning

D

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.

Friday
Week 1 Day 6

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.

Coach
coach-avatar 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 into that badass butterfly you always wanted to be. NETA Certified Personal Trainer; NASM Corrective Exercise Specialist & Performance Enhancement Specialist; Adaptive Trainer, FITOPS CVFO; Mom X 3; US ARMY VETERAN

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Let's put in WORK!

You won't always be motivated to do the work. But keep in mind that you are here for a REASON. You want to see self-improvement & become a better version of yourself. ButterFly Fit is all about just transforming yourself, even if it is just one rep, set, d

Get Fit Girl Summer 2022
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FAQs
Who is this workout for?
Anyone wanting to incorporate strength and conditioning in their training, to improve their overall physique, to feel sexy and strong.
What if I miss a day?
This is a 6-Day/Week program. So if you miss a day, just keep moving forward. Your missed day now becomes your REST day.
How do I get the results I want?
Be dedicated. Put in work and progressively increase the weight of your training as the weeks go on. Prevent yourself from injury by completing all warm-ups and cool-downs. If you get injured you can't train. GO HARD, but don't HURT. And make sure you are EATING HEALTHY, but DO NOT STARVE yourself!
The Proof
verified-athlete-avatar Viviana Morales Kolb

I've been there.

Verified Athlete

"Trust the Process."

verified-athlete-avatar Verified Athlete

I like to grow Booty's!!!

Verified Athlete

"She saw growth!"

verified-athlete-avatar Viviana Morales Kolb

Don't give up Mommas!

Verified Athlete

"Let's be STRONGER together! I'm a mom of three boys! My youngest son is currently 1. We got this mommas!"

Fit Girl Summer 2022