The Vitality 1 Team is perfect for anyone who is introducing weight-training into their lives for the first time (or just the first time in a while). It is designed to get you started with carefully selected movements, and with a community of people on the same program for added accountability.
All Team Vitality programs are designed for efficiency. We understand your life doesn't necessarily revolve around the gym, but it's important to train so that we can keep doing the things we love for as long as possible! That said, Team Vitality strives for an even balance among all four of our Pillars of Physical Wellbeing: Strength, Stamina, Stability, and Stretching.
In addition to the in-gym training sessions, ALL programs within The Fitness Remodel come with one at-home workout and one follow-along stretching session each week. These sessions should take 20-30 minutes and do not require any equipment.
The Remodel Warm Up
THE REMODEL WARM UP GENERAL PREPARATION 90 second build up (0:30 easy, 0:30 medium, 0:30 hard) on any cardio equipment of choice STANDING ACTIVATION / MOBILIZATION 10 Arm Circles each direction 10 Cross-Body Arm Swings 10 Air Squats 10 Cossack Squats (5 each leg) 10 Reverse Samson Lunge + Knee Hug (5 each leg) GROUND ACTIVATION / MOBILIZATION 5 Seated 90-90 Hip Rotations each side 5 World's Greatest Stretch + 5 Spiderman Rock Back's each side 5 Push Up to Down Dog
4 x 10
Chest-Supported DB Row
3 x 12
3 x 6
2 x 15
DB Curl to Overhead Press
2 x 12
DB SWING & SNATCH
DB SWING & SNATCH 10:00 AMRAP (As Many Rounds/Reps As Possible) 20 DB Swings 10 Sit Ups 20 DB Snatch (10 each side) 10 Reverse Crunch
A.) 3 Rounds 0:40 Jumping Jacks, 0:20 Rest 0:40 Extended Glute Bridges, 0:20 Rest 0:40 Plank, 0:20 Rest B.) 5 Rounds 8 Forward Lunges ea. 10 Push Ups 12 Lying Leg Lifts C.) 3 Rounds 0:40 Stationary High Knees, 0:20 Rest 0:40 Cannonball Squats, 0:20 Rest 0:40 Hollow Hold, 0:20 Rest
2:00 Sumo Squat 1:00 90/90 Hip Rotations 2:00 Pigeon Pose (L) 2:00 Pigeon Pose (R) 2:00 Spiderman (L) 2:00 Spiderman (R) 1:00 Forehand Wrist Stretch 1:00 Backhand Wrist Stretch 2:00 Prayer Stretch 1:00 Cat/Camel 2:00 Frog Stretch 1:30 V-sit (Middle) 1:00 V-sit (L) 1:00 V-sit (R) 1:30 V-sit (Middle) 2:00 Forward Lunge (L) 2:00 Forward Lunge (R) 1:00 Sphinx to Down Dog
When you join a team you’re getting more than programming, you’re joining an online community.