Vigor Physique (Home Program)
Vigor Athletic Team
BodybuildingDo you find yourself scrolling through social media for workout routines, but lack a structured program?
Has your fitness progress plateaued and you're unsure about the next steps?
Are you conversant with workouts, but yearn to train with purpose and intensity?
Have you been journeying through health and fitness alone, craving the motivation of a supportive community?
If these scenarios sound familiar, then Vigor Physique at-home strength program is tailored just for YOU.
With our program, experience top-notch coaching that promises results, right from the comfort of your home. Become part of a community that propels you beyond your perceived limits, even without stepping foot in a gym.
Join Vigor Physique today and step into your home gym with a foolproof plan, each time. Our goal is to provide an inclusive workout program that helps you feel your absolute best, right where you are.
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
Heels Elevated DB Squats (suitcase hold)
5 x 30
D
Dumbbell Hip Thrust
5 x 30
E1
Front Foot Elevated Split Squat
3 x 12
E2
Dumbbell Romanian Deadlift
3 x 12
F1
Assisted Sissy Squat
3 x 12
F2
Dumbbell Standing Calf Raise
3 x 12
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
C
Dumbbell Bent Over Row
4 x MAX
D
Dumbbell Bench Press
4 x MAX
E
Dumbbell Push Press
4 x 12
F1
Alternating Dumbbell Curl
3 x 6
F2
Alternating Bent Over Row (Banded)
3 x 20
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
Dumbbell Sumo Deadlift
4 x 12
D
Goblet Squat
4 x 12
E
Dumbbell Walking Lunges
3 x 30
F1
Hips Banded Dumbbell RDL
3 x 20
F2
Glute Med Banded Kickback
3 x 12
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, 60sec Jump Rope. Rest as needed. Then repeat the circuit performing 40 reps for each movement, 60sec Jump Rope. 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. 50 reps DUMBBELL THRUSTERS 50 reps BOX JUMPS 50 reps KETTLEBELL SWINGS 60 seconds JUMP ROPE (see alternatives) 40 reps DUMBBELL THRUSTERS 40 reps BOX JUMPS 40 reps KETTLEBELL SWINGS 60 seconds JUMP ROPE (see alternatives) 30 reps DUMBBELL THRUSTERS 30 reps BOX JUMPS 30 reps KETTLEBELL SWINGS 60 seconds JUMP ROPE (see alternatives) 20 reps DUMBBELL THRUSTERS 20 reps BOX JUMPS 20 reps KETTLEBELL SWINGS 60 seconds JUMP ROPE (see alternatives) 10 reps DUMBBELL THRUSTERS 10 reps BOX JUMPS 10 reps KETTLEBELL SWINGS 60 seconds JUMP ROPE (see alternatives) JUMP ROPE 60 seconds Advancement: 400 Meter Run after each round Alternative- 30 burpees or 60 seconds high knees
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 Physique (Home Program)
Vigor Physique (Home Program)
Vigor Physique (Home Program)
