VBA Fitness
Welcome to the Forever Fit Formula.
In these workouts, you’ll have a blend of mobility, power, strength, and conditioning training to help you build your best physique possible AND feel good while you’re doing it.
If you don’t have access to any piece of equipment, something hurts, or you are not capable of performing the movement, check the notes for a proper alternative exercise.
Rule #1 for training longevity is never train through pain so make sure to be smart in the gym.
Good luck and I hope you enjoy the workouts!
-Zack
Owner VBAFitness.com
Features6 sessions per week
Must use App app to view and log training
Team Training
Foam Rolling Warm-Up
A
Foam Roll
5 minutes Foam rolling will help relieve muscle soreness and tightness. In addition, it will help improve your range of motion so you will get more out of your workout. 5 - 10 rolls on each. Calves Hamstrings Glutes Lower back Upper back (my personal favorite) Lats & Shoulders (this one hurts) Inner thigh Quads It's no problem if you have trouble getting into position for any of these. You can skip them for now and implement them back once you get leaner and stronger.
Mobility
B
Mobility Training - Full Body
5 - 10 minutes Perform each movement for one round. Keep proper form and ensure you're pushing yourself through your full range of motion on each exercise. The Big 6 Prayer Pose Stretch - 20 seconds Pigeon Pose - 30 seconds each side ISO Hold YWTI - 60 seconds (15 each position) Band Moonwalkers (If video shows all black, you can still click on it to view) - 40 reps (20 each side) Band Pull-Aparts - 20 reps Full Body Walkouts - 5 reps
C1
Box Jumps - Power Movement
2 x 5
C2
SL Hip Hinge Reaches
2 x 5
D1
Low Incline Neutral Grip Chest Press
3 x 10
D2
DB Rows
3 x 10
E1
Bulgarian Split Squats
3 x 8
E2
Lateral Raise
3 x 12
F1
Sliding Leg Curl
3 x 10
F2
Compass Planks
3 x 3
F3
Suitcase Carries
3 x 30
G
Cardio
2 x 1
Mobility
A
Recovery Day Mobility Work
Continuing to stretch and move your body is important on your off days because it will help promote recovery, and can help reduce muscle soreness. 5 - 10 minutes Bird/Dogs - 10 reps Prone Handcuffs - 10 reps Frog Pose - 60 seconds Pigeon Pose -60 seconds per side Hip Flexor To Hamstring Stretch - 5 reps each side. Hold each position for 3 seconds World's greatest stretch - 8 reps/side Side plank: 20 - 30 seconds / side
B
Cardio
1 x 60:00
Foam Rolling Warm-Up
A
Foam Roll
5 minutes Foam rolling will help relieve muscle soreness and tightness. In addition, it will help improve your range of motion so you will get more out of your workout. 5 - 10 rolls on each. Calves Hamstrings Glutes Lower back Upper back (my personal favorite) Lats & Shoulders (this one hurts) Inner thigh Quads It's no problem if you have trouble getting into position for any of these. You can skip them for now and implement them back once you get leaner and stronger.
Mobility
B
Mobility Training - Full Body
5 - 10 minutes Perform each movement for one round. Keep proper form and ensure you're pushing yourself through your full range of motion on each exercise. The Big 6 Prayer Pose Stretch - 20 seconds Pigeon Pose - 30 seconds each side ISO Hold YWTI - 60 seconds (15 each position) Band Moonwalkers (If video shows all black, you can still click on it to view) - 40 reps (20 each side) Band Pull-Aparts - 20 reps Full Body Walkouts - 5 reps
C1
Power Slam Balls
2 x 10
C2
Band Squat Jumps
2 x 5
D1
Dumbbell Overhead Shoulder Press
3 x 10
D2
Goblet Squat
3 x 10
E1
Walking Lunges
3 x 8
E2
Pushups
12, 12, MAX
F1
One Leg Hip Thrust
3 x 12
F2
Posterior Flys
3 x 15
F3
Extended Skullcrushers
3 x 12
G
Cardio
1 x 8:00
Mobility
A
Recovery Day Mobility Work
Continuing to stretch and move your body is important on your off days because it will help promote recovery, and can help reduce muscle soreness. 5 - 10 minutes Bird/Dogs - 10 reps Prone Handcuffs - 10 reps Frog Pose - 60 seconds Pigeon Pose -60 seconds per side Hip Flexor To Hamstring Stretch - 5 reps each side. Hold each position for 3 seconds World's greatest stretch - 8 reps/side Side plank: 20 - 30 seconds / side
B
Cardio
1 x 60:00
Foam Rolling Warm-Up
A
Foam Roll
5 minutes Foam rolling will help relieve muscle soreness and tightness. In addition, it will help improve your range of motion so you will get more out of your workout. 5 - 10 rolls on each. Calves Hamstrings Glutes Lower back Upper back (my personal favorite) Lats & Shoulders (this one hurts) Inner thigh Quads It's no problem if you have trouble getting into position for any of these. You can skip them for now and implement them back once you get leaner and stronger.
Mobility
B
Mobility Training - Full Body
5 - 10 minutes Perform each movement for one round. Keep proper form and ensure you're pushing yourself through your full range of motion on each exercise. The Big 6 Prayer Pose Stretch - 20 seconds Pigeon Pose - 30 seconds each side ISO Hold YWTI - 60 seconds (15 each position) Band Moonwalkers (If video shows all black, you can still click on it to view) - 40 reps (20 each side) Band Pull-Aparts - 20 reps Full Body Walkouts - 5 reps
C1
Standing Rotational Ball Slams
2 x 10
C2
Posture Pushups
2 x 8
D1
Romanian Deadlifts
3 x 10
D2
Single DB Floor Press
3 x 10
E1
Split Stance Squats - Goblet
3 x 8
E2
Inverted Rows 2022
12, 12, MAX
F1
Face Pulls
3 x 15
F2
Barbell Bicep Curls
3 x 12
F3
Hollow Body Holds
3 x 30
G
Cardio
1 x 8:00
Mobility
A
Recovery Day Mobility Work
Continuing to stretch and move your body is important on your off days because it will help promote recovery, and can help reduce muscle soreness. 5 - 10 minutes Bird/Dogs - 10 reps Prone Handcuffs - 10 reps Frog Pose - 60 seconds Pigeon Pose -60 seconds per side Hip Flexor To Hamstring Stretch - 5 reps each side. Hold each position for 3 seconds World's greatest stretch - 8 reps/side Side plank: 20 - 30 seconds / side
B
Cardio
1 x 60:00
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The Forever Fit Formula
The Forever Fit Formula
The Forever Fit Formula
