Virga Fit
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
4 x 8 @ 70 %
B
DB Shoulder Press
4 x 8
C1
DB Bench Press
3 x 6
C2
Plate Front Raise
3 x 12
D
Weighted Push Up
E1
Barbell Bicep Curl
3 x 10
E2
DEAD STOP DB TRICEP EXTENSION
3 x 10
F1
Med Ball Sit Up
3 x 15
F2
DB Lateral Raise
3 x 15
G
Assault Bike
1 x 2:21
H
Static Stretch
1 x 2:00
Conditioning
A
Virga Fit Stay Strong Warmup
Foam Roll 3 min Pigeon Stretch Downward Dog Strider Glute Bridge Fire Hydrant Plank
B
Back Squat
4 x 8 @ 70 %
C
RDL
4 x 8
D1
DB Lunges
3 x 8
D2
Glute Bridge
3 x 10
E
Cossacks
3 x 8
F
Plank
1 x 6:00
G
Static Stretch
1 x 2:00
Conditioning
A
VIRGA FIT DYNAMIC WARMUP MONDAY
2X10 SQUATS JACKS SEAL JACKS 2X SIDE SHUFFLE LUNGE WALK 1X10 BRIDGE ROLLING V SUPERMAN HYDRANT SERIES
B
Deadlift
4 x 7 @ 190 lb
C
Chin-Up
4 x 5
D1
1-Arm DB Row
3 x 12
D2
Rear Delt Flyes
3 x 12
E
Carries
4 x 0:30
F
Med Ball Sit Up
3 x 15
G
Assault Bike
1 x 1
H
Static Stretch
1 x 2:00
Conditioning
A
Virga Fit Get Loose Warm-up
x8 Squats Jacks Seal Jacks x10 Lunge Walk Side Shuffle x10 Rolling Vs Bridge Single Leg Bridge Superman
B
Trap Bar Deadlift
4 x 6 @ 225 lb
C
DB Bench Press
4 x 8
D1
DEAD STOP DB TRICEP EXTENSION
3 x 10
D2
DB Bicep Curls
3 x 10
Conditioning
E
Boxing Circuit
3 Rounds 4 Minutes / 2 Minute Rest Boxing
F
Static Stretch
1 x 2:00
Conditioning
A
Virga Fit Boost Warm Up
6x INCHWORM 8x PUSHUP 10x LUNGE 12x SEAL JACKS 14x SQUATS
B
Bench Press
3 x 6 @ 155 lb
C1
Single Arm DB Shoulder Press
3 x 6
C2
DB Front Raise
3 x 8
D1
Assault Bike
1 x 0:30
D2
Push-Up
3 x 0:30
E1
DB Lunges
3 x 8
E2
DB Row
3 x 8
F1
Dead Bug
3 x 5
F2
Med Ball Sit Up
3 x 10
G
Static Stretch
1 x 2:00
Conditioning
A
Virga Fit Power Warmup
1x10 Lunges Jumping Jacks Inch Worms Push Up Rolling V Sit Shoulder Taps Squat Jumps
B
Back Squat
3 x 6 @ 185 lb
C1
Box Jump
3 x 0:30
C2
Push-Up
3 x 0:30
D1
Snatch
3 x 8
D2
Butterfly Crunch
3 x 12
E1
1-Arm DB Row
3 x 10
E2
TRX Row
3 x 12
F1
DB Bicep Curls
3 x 21
F2
Tricep Pushdown
3 x 20
G
Static Stretch
1 x 2:00
