Fit Girl Summer 2022
ButterflyFit with Viv
Weightlifting, Bodybuilding, Women's Training, Strength & Conditioning, OtherI created this 6-week summer program to help you get stronger, more physically fit and to get you to be the best version of yourself. This is a total body strength and conditioning program that is simple and to the point. If you put your all into it you WILL see RESULTS! You want to get to the next-level in your training, purchase this program. You want to feel stronger and sexier? Purchase this program. You want people to look at that BOOTY and say damn she/he been putting in THAT WORK? Get this program! Let's do this thing!!!
Prep
A
Warm-Up Circuit
SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit
B
Back Squat
15, 12, 10, 8, 8, 8
C1
Box Jump
3 x 10 @ 20
C2
Overhead Walking Lunge
3 x 20
D
Alternating Single-Legged Box Jumps
3 x 20
E1
Cossack Squat
3 x 8
E2
Bulgarian Split Squat
3 x 24
F
Cable Kick Backs
3 x 12
G
Physioball Leg Curl
3 x 20
Conditioning
H
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
Warm-Up Circuit
SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit
B
Bench Press
15, 12, 10, 8, 8, 8
C1
Incline DB Bench Press
3 x 15
C2
DB Fly
3 x 15
D
Seated DB Shoulder Press
15, 12, 8, 8
E1
DB Lateral Raise
3 x 15
E2
Half-Kneeling KB Press
3 x 10
F1
DB Shrug
3 x 12
F2
Bench Dips
3 x 15
G1
Walking Plank
3 x 20
G2
Russian Twist
3 x 20
Conditioning
H
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
Warm-Up Circuit
SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit
B
Pull-Up
3 x MAX
C
Bent Over Row
12, 10, 8, 8, 8
D
1-Arm DB Row
3 x 12
E1
Bent Over Rear Delt Fly
3 x 15
E2
Band Pull-Apart
3 x 15
F
Hammer Curl
4 x 24
G
Rowing
3 x 500
Conditioning
H
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
Warm-Up Circuit
SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit
B
Sumo Deadlift
15, 12, 10, 8, 8, 8
C
Front Squat
12, 10, 8, 8, 8
D1
Hip Thrust
4 x 12
D2
Cossack Squat
4 x 16
E1
Physioball Leg Curl
3 x 15
E2
Calf Raise
3 x 15
Conditioning
F
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
Warm-Up Circuit
SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit
B
1-mile Run
C1
Walking Plank
3 x 20
C2
Russian Twist
3 x 20
Conditioning
D
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
Warm-Up Circuit
SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit
B
Active Recovery
1 x 30:00
Conditioning
C
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Viviana Morales Kolb
I'm dedicated to serving you, making you stronger and harder to kill. Follow me on this fitness journey and let's get some therapy sessions in and transform you into that badass butterfly you always wanted to be. NETA Certified Personal Trainer; NASM Corrective Exercise Specialist & Performance Enhancement Specialist; Adaptive Trainer, FITOPS CVFO; Mom X 3; US ARMY VETERAN
You won't always be motivated to do the work. But keep in mind that you are here for a REASON. You want to see self-improvement & become a better version of yourself. ButterFly Fit is all about just transforming yourself, even if it is just one rep, set, d
Get Fit Girl Summer 2022
Viviana Morales Kolb
I've been there.
Verified Athlete"Trust the Process."
Verified Athlete
I like to grow Booty's!!!
Verified Athlete"She saw growth!"
Viviana Morales Kolb
Don't give up Mommas!
Verified Athlete"Let's be STRONGER together! I'm a mom of three boys! My youngest son is currently 1. We got this mommas!"
