Vigor Athletic
Vigor Athletic Team
Bodybuilding, Functional Fitness, Functional TrainingHave you been getting your workout routines from various social media accounts, never truly following a structured program?
Have you hit a stalemate in your training progress and don't know the next steps to take?
You're familiar with workouts, but want to learn how to train with purpose and intensity?
Have you been navigating your health and fitness journey solo and are yearning for a supportive community?
If these resonate with you, then Vigor Athletic's strength program is designed specifically for YOU.
Experience high-quality coaching with a program that guarantees results, and become part of a community that will push you beyond your perceived limits.
Join Vigor Athletic today and step into the gym with a foolproof plan, every time. Our aim is to develop an all-encompassing workout program that helps you feel your absolute best.
Prep
A
Lower Body Warm Up (VA1)
5-10 min on a bike, elliptical, or rower. Get warm and sweaty on a non-impact piece of cardio equipment. If you are watching your heart rate try to bring it up to 120 BPM. Then, 2 Rounds: 12x Leg Swings (all directions, side-to-side, and back to front) 12x Toe Touch Squats 12x Half Kneeling PVC Lateral Flexion each leg 12x PVC Lying Shoulder Flexion
B1
Goblet Squat Clean
3 x 8
B2
Goblet Good Morning
3 x 8
C
Leg Press
1 x 8
D
Knees Banded Barbell Hip Thrust
12, 10, 8, 6, 6
Athletic Bodybuilding Finisher
E
Effort should be moderate, with no “pain face” at any point 12 Minutes of Consistent Movement 10-20 Hanging Oblique Knee Raise (5-10/side) 10-15 Heels Elevated Goblet Squat 10-15 Flat Sit-ups (add light DB as needed) 10-15 Single DB Sumo RDL 10-15 Kettlebell Russian KBS 10-20 Reverse Crunches
F1
Assisted Sissy Squat
2 x MAX
F2
Dumbbell Standing Calf Raise
2 x 20
Recovery
G
Cooldown (VALB1)
1-2 Rounds; 60sec Standing Crossover Hamstring Stretch (30sec each way) 60sec Couch Stretch (30sec each side) 120sec Pigeon (60sec each leg)
Circuit
A
5-10 min Incline walk @5-7.5deg, modulate speed to increase heart rate to 110-120 bpm Then, 2-3 Rounds 3 reps each directions (x2) Plank Side Walk 8x Down Dog Toe Taps each leg 8x Prone Swimmers 8x Kneeling Thoracic Rotation each side
B1
Long Band Pull Apart
2 x 16
B2
Shoulder Taps
2 x 20
B3
Yoga Push Up
2 x 10
C1
Pull Up
2 x MAX
C2
Chin Up
2 x MAX
D
Barbell Bench Press
3 x 10
E
Barbell Push Press
3 x 12
Athletic Bodybuilding
F
2 Rounds 20 Reps DB Hang Power Clean and Press 20 Reps Banded Face Pulls 20 Reps Band Pull-Aparts 20 Reps Lying DB Tricep Extensions 200m Run (or 60sec hard on any cardio) **Record the weight used for the DB Hang Power Clean and Press**
Conditioning
G
Cooldown (VAUB1)
2 Rounds: 30sec Childs Pose 60sec Alternating Scorpion 60sec Spinal Twist Hold (30sec each side)
A
Walk
1 x 35:00
Deep Core
B
You’ll perform exercises one after another with little to no rest between movements. Repeat 3 rounds. EXERCISES 16 reps Weighted Dead Bug 20 reps Hollow Hold Flutter Kicks 12 reps Bear Hold Taps 12 reps Bird Dogs Repeat 3 rounds - Rest as needed between rounds
Recovery
C
Cooldown (VA2)
2 Rounds 60sec Down Dog 30sec Cat Cow 60sec Figure Four Stretch (30sec each side)
Prep
A
Lower Body Warm Up (VA1)
5-10 min on a bike, elliptical, or rower. Get warm and sweaty on a non-impact piece of cardio equipment. If you are watching your heart rate try to bring it up to 120 BPM. Then, 2 Rounds: 12x Leg Swings (all directions, side-to-side, and back to front) 12x Toe Touch Squats 12x Half Kneeling PVC Lateral Flexion each leg 12x PVC Lying Shoulder Flexion
B1
KB Goblet March
2 x 1:00
B2
Russian KB Swing
2 x 15
B3
Cossack Squat
2 x 16
C
Sumo Deadlift
4 x 12
D
Goblet Squat
3 x 12
Athletic Bodybuilding
E
Reps 15-12-9-6-3 for each movement: Hamstring Curls on Rower Heels Elevated DB Squats (suitcase hold) Medball V-Up Row Calories For time:
F1
GHD Hip Extension
2 x 20
F2
High Box Step-Up
2 x 10
Recovery
G
Cooldown (VALB1)
1-2 Rounds; 60sec Standing Crossover Hamstring Stretch (30sec each way) 60sec Couch Stretch (30sec each side) 120sec Pigeon (60sec each leg)
A
Walk
1 x 35:00
Deep Core
B
You’ll perform exercises one after another with little to no rest between movements. Repeat 3 rounds. EXERCISES 16 reps Weighted Dead Bug 20 reps Hollow Hold Flutter Kicks 12 reps Bear Hold Taps 12 reps Bird Dogs Repeat 3 rounds - Rest as needed between rounds
Recovery
C
Cooldown (VA2)
2 Rounds 60sec Down Dog 30sec Cat Cow 60sec Figure Four Stretch (30sec each side)
Prep
A
Warm Up (VAFB1)
5-10 min cardio warm up on any non-impact equipment (rower, elliptical, or bike); build heart rate to 110-120 bpm Then, 2-3 Rounds 16x Reverse Lunge w/ Reach (8x each side) 12x Scapular Push-Ups 8x Air Squats (hold the bottom of each rep for 3 seconds) 4x Squat Jumps Rest 30sec
Saturday Challenge
B
For this Challenge you will perform 50 reps of each exercise, run 400M. Rest as needed. Then repeat the circuit performing 40 reps for each movement, run 400M. Continue counting down. You are not able to move to the next exercise without having completed all the designated reps. Go as far as you can in 35 minutes. EQUIPMENT KB WALL BALL BOX TREADMILL EXERCISES 50 reps WALL BALL SHOT 50 reps BOX JUMPS 50 reps KETTLEBELL SWINGS 400 Meter RUN 40 reps WALL BALL SHOT 40 reps BOX JUMPS 40 reps KETTLEBELL SWINGS 400 Meter RUN 30 reps WALL BALL SHOT 30 reps BOX JUMPS 30 reps KETTLEBELL SWINGS 400 Meter RUN 20 reps WALL BALL SHOT 20 reps BOX JUMPS 20 reps KETTLEBELL SWINGS 400 Meter RUN 10 reps WALL BALL SHOT 10 reps BOX JUMPS 10 reps KETTLEBELL SWINGS 400 Meter RUN WALL BALL SHOTS 12-14 lbs wall ball Option to perform DB thrusters if no ball is available BOX JUMPS 20-24 inch box KETTLEBELL SWINGS 35-45lb KB
Cooldown
C
A cool down is an essential part of your workout. A cool down can last for 3-10 minutes and includes stretches or gentle variations of the movements you did during your workout. The purpose of cooling down after exercise is to allow your heart rate and breathing to return to normal, and promote relaxation, gradually cool body temperature, return muscles to their optimal length-tension. 2-3 Rounds 8 reps each side World's Greatest Stretch 60sec Down Dog 30sec Childs Pose 30sec Cat Cow
Christopher Campbell
Over two decades of experience dealing with athletes, as well thousands of hours working with weekend warriors He has a great understanding of energy demands and intakes. A love of knowledge and knowledge transfer drives his vision for fitness and health.
Martina Raskova
Martina believes in creating a life free from restrictions and deprivation. With this philosophy, she has curated strength programs that empower you to live life to its fullest - looking good, feeling strong, and performing at your peak, without sacrificing the joy of living. Join Martina at Vigor Athletic, and embark on a journey to unlock your inner strength.
When you join a team you’re getting more than programming, you’re joining an online community.
Vigor Athletic
Vigor Athletic
Vigor Athletic
