The Unbroken
ButterflyFit with Viv
Weightlifting, Women's Training, General Fitness, Miscellaneous, Personal Training, OtherDaily training guidance provided within a community. We will all be training together, hitting the weights, and making ourselves STRONGER and more RESILIENT! Join me and your teammates on this journey into becoming the best versions of yourself.
Being part of THE UNBROKEN community means that we don't get tired of self-improvement. We put in the work and the consistency that it takes to reach our goals.
I will be uploading workouts weekly that I personally find challenging and exciting! I will not sell you short of what WE can accomplish.
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
1 x MAX
C
Back Squat
10, 8, 5, 5, 3, 3, 3, 1
D
1-mile Run
E
Rowing
1 x 1000
F
Push-Up
1 x 1:00
G
Sit-up
1 x 1:00
Conditioning
H
Cool Down Circuit
Do one round of these stretches for about 30 seconds each stretch and each side if multiple sides.. 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
Band Walks
3 x 20
C
Back Squat
15, 10, 8, 5, 5, 5, 20, 20
D1
Goblet Squat
3 x 15
D2
Russian KB Swing
3 x 15
E1
Single Leg Squat to Box
3 x 12
E2
DB Reverse Lunge
3 x 20
F1
Plank
3 x 45
F2
Flutter Kicks
3 x 40
Conditioning
G
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
Rowing
1 x 500
C
Shoulder Press
15, 10, 8, 5, 5, 5, 20, 20
D1
Plate Front Raise
3 x 15
D2
KB Squat to High Pull
3 x 15
E1
Bent Over Rear Delt Fly
3 x 12
E2
DB Lateral Raise
3 x 12
F1
Plank
3 x 45
F2
Barbell Roll Outs
3 x 15
Conditioning
G
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
Run
1 x 1.5
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.
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, 10, 8, 5, 5, 5, 20, 20
C1
Dumbbell Hip Thrust
3 x 12
C2
Lateral Lunge
3 x 24
D1
DB Walking Lunges
3 x 16
D2
Single Leg RDL
3 x 16
E1
Physioball Leg Curl
3 x 12
E2
Walking Plank
3 x 16
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
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 to that badass butterfly you always wanted to be. NETA Certified Personal Trainer; NASM Corrective Exercise Specialist; FITOPS Certified Veteran Fitness Operator; Mom X 3; US ARMY VETERAN
When you join a team you’re getting more than programming, you’re joining an online community.
The Unbroken
The Unbroken
The Unbroken
