INTRODUCING THE VIGOROUS-75 WARRIOR COURSE
WHAT IS THE VIGOROUS-75 WARRIOR COURSE?
Its aim is get you in base fitness shape within 30 days. There is no magical formula here, you will have to put in the work. Our Workout plan is designed to start with the Rookie difficulty and each day you will progress closer to the Warrior Difficulty, at the end of which you will be in better shape, stronger and more important Feel Better!
WHO IS THE VIGOROUS-75 WARRIOR COURSE FOR?
While just about anyone can benefit from Vigorous-75 Warrior Course, the VWC is designed mainly for those of you who feel like “they let themselves go” physically over the years and want to get back in basic shape in order to continue your physical in other activities such as Crossfit, Combat Sports, Obstacle Sports or just going to the Gym.I DON'T HAVE EQUIPMENT
HOW THE COURSE IS CONSTRUCTED?
The goal of the VWC is to prepare you for the daily Vigorous-75 workouts. This one month training program have 4 stages, each stage have 4-5 weekly workouts, the difficulty level gradually increases with each stage. We would recommend a minimum of 3 workouts each week and not more than 5, you do not have to complete all the workouts of that week if you are not recovered from the previous workout.
EACH WORKOUT SPLIT INTO 3 PARTS:
The goal is to get you moving and to prepare you for the workout.
Do not skip the first 3-4 minutes of the easy jog or jump rope but feel free to add or remove some of the movement according to your needs.
The goal is to improve strength and muscle endurance.
We start by assessing your current ability and gradually advance from there.
Always seek to perform the movements with perfect form.
Some of the reps are based on the percentage of your maximum reps, with each week improvement we expect that number to go up and that will affect your working sets.
The goal is to improve your cardiovascular system.
This part is important but if you are short on time you can skip it or do it later that day, but make sure you do the aerobic part at least 2-3 times each week.
You can choose from the different option.
WHAT EQUIPMENT IS NEEDED?
All you need is one Dumbbell and a Jumping rope! We designed the workouts so that you can be Mobile and perform them Anywhere!
Check out this sample workout with minimal equipment:
COMPLETE AS MANY ROUNDS IN 20 MIN:
– 10 Dumbbell Push Press
– 5 Handstand Push ups
– 10 Overhead Lunges (5 Each Hand)
– 100 Single Jumps
FREQUENTLY ASKED QUESTIONS
No sweat. VWC offers an alternative to the to each workout and exercise based on your physical capabilities. You will be able to perform each workout!
The course includes a streaming video library where we demonstrate each exercise in order to guide you along the way.
Our workouts will only require a space big as 2 by 2 in order to perform them, even such exercises as Running could be modified to stationary exercises. As for the equipment you only need one Dumbbell or any other object you will be comfortable to swing, lift, or push.
We do recommend before starting that you will consult your physician and when you will get a green light to perform the course we will have a personal conversation with you to cover your limitations if here are some.