90 Day Fitness Series – Phase 1

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Phase 1 – Weeks 1 through 5

We’ll begin with a general strength phase that gets your body moving and gets you used to working out!

Every day you have a specific activity to complete:

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Strength Training Cardio Workout Outdoor Circuit Strength Training HIT Workout Active Rest  Full Rest


Strength Training

Day 1 & Day 4

This workout is broken down into two separate circuits.

Follow the exercises in circuit 1 from top to bottom, complete the amount of time indicated.

Repeat the first circuit 3 times with a rest for 45 seconds in between each circuit.

Once you have completed for first circuit rest for a 2 full minutes and then begin the second circuit.

Follow the exercises in circuit 2 from top to bottom, complete the amount of time indicated.

Repeat the second circuit 3 times with a rest for 45 seconds in between each circuit.

Circuit 1 exercises:

Circuit 2 exercises:

  • Step ups – 30 seconds
  • W&Is – 30 seconds
  • Double rev leg raises – 30 seconds
  • Squat jumps  – 15 seconds
  • Fire Hydrants – 15 seconds on each side
  • Wall push ups – 30 seconds
  • Alternating lunges – 30 seconds
  • Half burpees  – 15 seconds

 


Cardio Workout

Day 2

Do 20 minutes of cardio. Pick something that you will enjoy doing like a brisk walk, riding a bike, or going on a hike. After you complete the cardio do the stretches outlined in this video:


Outdoor Circuit

Day 3

Follow the exercises in circuit 1 from top to bottom, complete the amount of time indicated.

Repeat the first circuit 3 times and rest for 45 seconds in between each circuit.

Outdoor Circuit Exercises

  • Rev alt lunges x 15se
  • Kneeling push up x 15sec
  • Hip raises x 15sec
  • Superman x 15sec
  • Alt knee drive x 15sec
  • Crunches  x 15sec
  • Horse stance x 15sec.
  • Hip ext x 15sec
  • Shoulder taps x 15sec
  • Front plank x 15sec.

 


High Intensity Training

Day 5

This is a High Intensity workout, meaning you will feel your muscles burning and you’ll be working hard!

In this workout you perform the exercise for 20 seconds rest 10 seconds and then do it again. You do this 8 times total!

Once you have completed the exercise rounds 8 times you rest 1 minute.

You will repeat this round of exercise 2 times.


Active Rest

Day 6

This a fun movement day! Take the opportunity to do something with your family and friends, get outside, do a fitness class. Whatever you it is, do something you enjoy and something that gets your body moving!


Full Rest

Day 7

This is a day for total and complete rest. You can stretch if you would like to but this is not a day to do a workout. Rest and recovery is essential when working towards your goals and in a lot of cases is even more important than exercise. So, take this day seriously and rest up!

About The Author

The Vi Healthy Lifestyle Advisory Board is comprised of health experts from the Vi Promoter community, nominated and selected to lend their knowledge and insight.

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