The Fitness Remodel
The Vitality 3 Team is perfect for anyone looking for more structure and accountability in their gym routine. It is certainly doable for anyone without previous gym experience, but there will be more advanced barbell movements than the Vitality 1 and 2 teams.
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.
3 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
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
B
Back Squat
4 x 10
C1
Chest-Supported DB Row
3 x 12
C2
Weighted Lunges
3 x 6
D1
Prone Machine Hamstring Curl
2 x 20
D2
Half Squat Hold
2 x 45
Conditioning
E
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
Conditioning
A
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
B
Bench Press
4 x 10
C
Lat Pulldown
4 x 12
D1
Single Arm Arnold Press
3 x 6
D2
1-Arm DB Row
3 x 0:30
E1
Tricep Pushdown
2 x 20
E2
Close Grip Push-Up
2 x 1 @ 0:30
Conditioning
F
1:00 / 0:30 Cardio
6 Rounds on cardio equipment of choice (bike is optimal, but treadmill, rower, elliptical work too) 1:00 Easy pace, lower resistance 0:30 Hard pace, higher resistance
Conditioning
A
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
B
Deadlift
4 x 10
C1
Seated Cable Row
3 x 12
C2
Hip Thrust
3 x 15
D1
Single Leg RDL
2 x 10
D2
DB Curl to Overhead Press
2 x 12
Conditioning
E
ROW AND PUSH
ROW AND PUSH For Time (10:00 cap): 400m Row 40 Push Ups 300m Row 30 Push Ups 200m Row 20 Push Ups 100m Row 10 Push Ups *you can absolutely do knee push ups if needed
Conditioning
A
At-Home W1.08.22
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
Conditioning
A
Stretch W1.08.22
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.
Vitality 3
Vitality 3
Vitality 3
