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VIDA Challenge

Shawn’s Glow Up Workouts

Health and fitness isn’t just about the number of pounds you lose — it’s also about consistent and steady progress. Choose your fitness goals so that they’re more focused on progress (doing more reps or using heavier weights, planking longer, running further or faster, etc.), and losing weight will be just one of the awesome benefits that a holistic, healthy lifestyle will bring you.

This program revolves around progressive fitness training. Let’s go!

Warm-Ups and Cool-Downs

Every workout should begin with a 3-5 minute warm-up to gradually raise the heart rate and core temperature, get blood to the muscles, and lubricate the joints. Try one of these:

  • Brisk walk
  • Light jog
  • Moderate effort row on an erg
  • Moderate effort ride on a bike
  • Plyometric moves like jumping jacks or high knees

After your warm-up, do a little stretching to restore tight muscles and to prep your body for all the work you’re about to do. And don’t sleep on cool-downs! They’re important for letting your heart rate gradually decrease. For 2-3 minutes, do some kind of low intensity movement like a figure-four stretch or a wide toe touch. Continue stretching for as long as you need after your cool-down.

Day 1: Full Body Free Weight Circuit Training

Objective: Perform as many quality repetitions as possible in 45 seconds. Pace yourself so that you can move constantly for the entire time. Use a weight for each movement that’s challenging enough that by the 8th or 10th rep, you’re really working to get through it. Count your reps and keep track of them.

Complete 4 rounds of 45 seconds at each station. Move between stations with as little rest as possible.

Equipment needed: dumbbells and bench

Seated Dumbbell Military Press
Dumbbell Three Point Row (right)
Dumbbell Three Point Row (left)
Flat Bench Dumbbell Chest Press
Seated Rear Deltoid Flys
Goblet Squats
Single Leg Deadlift (right)
Single Leg Deadlift (left)
Forearm Plank (45 seconds)

Rest 60-90 seconds, then start from the top. Perform 4 total rounds.

Day 2: HIIT (High Intensity Interval Training)

Objective: Establish a base working heart rate. Spike the heart rate, then recover to your base working heart rate, and repeat for a specific amount of time. This happens by setting a work-to-rest ratio. For example, work as hard as you possibly can for 45 seconds, then recover for 45 seconds. For week 1, we’ll be using a 30 seconds work to 1 minute rest ratio.

Equipment needed: treadmill, rower, stationary bike (all optional)

Sprints

Complete 10 rounds for the first week.

Using whatever form of cardio you’d like (run outside, run on a treadmill, rowing on an erg, or riding a stationary bike), begin by working at about a 5 or 6 out of 10 on your effort level for 5 minutes to elevate the heart rate.

When you’re ready, begin your first 30-second sprint. Remember, the sprint should be as fast and hard as you can possibly work while maintaining good technique. After 30 seconds, gradually get down to a very slow recovery pace. You should feel almost fully recovered before going at it again.

Core Finisher

Complete 4 rounds of 10 repetitions, so a total of 40 for each exercise.

Core Finisher (4 rounds of 10 repetitions, so a total of 40 for each exercise)

Pike-Ups
Bicycle Crunches

Day 3: Body Weight Strength, Suspension Trainer, and Plyometric Circuit

Objective: Perform each exercise back-to-back with as little time in between as possible. Shoot for constant, quality movement rather than speed. Pay close attention to form and technique.

Complete 30 seconds for each exercise for 3 rounds.

 

Equipment needed: pull-up bar and/or TRX suspension trainers

Suspension Trainer (or floor) Push-Ups
Pull-Ups or Suspensions Rows
Suspension Trainer Bow and Arrow (30 seconds for each arm)
Suspension Trainer Bicep Curls
Suspension Trainer Tricep Extension
Suspension Trainer Front Squat Jumps (or regular jumping squats)
Jumping Lunges
Speed Skaters
Mountain Climbers
Russian Twists

Rest for 90 seconds to 2 minutes. Repeat for 3 rounds total.

Day 4: Rest and Recover

Objective: Allow your body to fully recover. Foam roll and stretch all you want — just no real exercise today.

Day 5: AMRAP Conditioning

Objective: Finish as many rounds as possible in 15 minutes. Complete all reps of each exercise before moving on to the next exercise. There’s no rest built in, so take it when needed. The idea is to keep moving through each exercise consistently for 15 minutes.

Start at the top. Once you’re done with the last exercise, return to the top and keep going until the 15 minutes are over. Note the number of rounds you get through so you can compare it to future workouts.

Equipment needed: kettlebells, dumbbells, and a rowing erg (optional)

10 Dumbbell Squat Thrusters
10 Kettlebell Swings (or Kettlebell Deadlifts)
10 Burpees
10 Superman Extensions
10 Sit-Ups
  • 400 meter run or 500 meter row

Day 6: Active Recovery

Objective: Use today to nourish your body (and maybe your soul too) with some great yoga or Pilates to help rejuvenate the body for next week!

Day 7: Rest and Recover

Objective: Allow your body to fully recover. Foam roll and stretch all you want — just no real exercise today.

Shawn’s Expert Tips

  • The overall idea is to use the same exercises weekly in different ways (more weight, longer work periods, or more rounds/reps) to gradually increase your work capacity and strength.
  • All exercises are modifiable and can replaced with a similar movement if you don’t have the proper equipment or can’t perform the movement as is.
  • Form and technique are your NUMBER ONE PRIORITY. Never sacrifice your form to try to lift heavier or move faster. Listen to your body. It’s a very good judge of when you’re doing something wrong. It will definitely let you know.
  • This is the type of progressional workout plan I would use with one of my clients. It’s important to track your progress along the way. But if you’re not ready to increase or make changes as you go through the month, stay where you are until you’re comfortable increasing intensity.
  • Being physically fit is about so much more than just being fast and strong. Sure, you need exercise, but you also need proper and sustainable nutrition (no fads or “quick results” diets), lots of rest, hydration, and time for yourself. Try out yoga on your active recovery day and use that time to find your space.
  • Have fun!

Thanksgiving Hours ›

GALLERY PLACE

  • Wednesday, November 25th – 7am-7pm
  • Thursday, November 26th – Thanksgiving – 8am-12pm
  • Friday, November 27th – 7am-7pm

CITY VISTA

  • Wednesday, November 25th – 7am-7pm
  • Thursday, November 26th – 7am-1pm
  • Friday, November 27th – 7am-7pm

U STREET, LOGAN, BALLSTON, YARDS

  • Wednesday, November 25th – 7am-7pm
  • Thursday, November 26th – Thanksgiving – 7am-1pm
  • Friday, November 27th – 7am-7pm

Holiday Hours ›

UST, LC & Ballston Holiday Hours

  • Thursday12/24: 7am –2pm
  • Friday 12/25: CLOSED
  • Thursday 12/31: 7am – 5pm
  • Friday 1/1: 7am – 7pm

The Yards Holiday Hours

  • Thursday12/24: 5am – 3pm
  • Friday 12/25: CLOSED
  • Saturday 12/26: 7am – 7pm
  • Thursday 12/31: 5am – 7pm
  • Friday 1/1: 7am – 9pm

City Vista Holiday Hours

  • Thursday12/24: 5am – 1pm
  • Friday 12/25: CLOSED
  • Thursday 12/31: 5am – 7pm
  • Friday 1/1: 7am – 9pm

Gallery Place Holiday Hours

  • Thursday12/24: 8am – 2pm
  • Friday 12/25: CLOSED
  • Saturday 12/26: 7am – 7pm
  • Thursday 12/31: 5am – 7pm
  • Friday 1/1: 7am – 9pm
Vida Fitness
City Vista 45 K Street, NW Washington D.C. 20001
(202) 289-8432 info@vidafitness.com Facebook Twitter Instagram

City Vista

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm

Phone: (202) 289-8432

$ 45 K Street, NW Washington D.C. 20001
Vida Fitness
Metropole 1517 15th Street, NW Washington D.C. 20005
(202) 588-5559 info@vidafitness.com Facebook Twitter Instagram

Metropole

Phone: (202) 588-5559

$ 1517 15th Street, NW Washington D.C. 20005

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm

Vida Fitness
Renaissance Hotel 999 9th Street, NW, 3rd Floor Washington D.C. 20001
(202) 742-1940 info@vidafitness.com Facebook Twitter Instagram

Renaissance Hotel

Phone: (202) 742-1940

$ 999 9th Street, NW, 3rd Floor Washington D.C. 20001

Open: Mon-Fri: 5:30am – 10:00pm

Open: Sat & Sun: 6:00 am – 10:00pm

Vida Fitness
U Street 1612 U Street, NW Washington D.C. 20009
(202) 939-2577 info@vidafitness.com Facebook Twitter Instagram

U Street

Phone: (202) 939-2577

$ 1612 U Street, NW Washington D.C. 20009

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm

Vida Fitness
Verizon 601 F Street, NW Washington D.C. 20004
(202) 393-8432 info@vidafitness.com Facebook Twitter Instagram

Verizon

Phone: (202) 393-8432

$ 601 F Street, NW Washington D.C. 20004

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm

Vida Fitness
The Yards 1212 4th Street, SE Washington D.C, 20003
(202) 554-0444 info@vidafitness.com Facebook Twitter Instagram

The Yards

Phone: (202) 554-0444

$ 1212 4th Street, SE Washington D.C, 20003

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm