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VST BUST IT OUT BOOT CAMP WORKOUT

WARM UP: Ropes :20 on :10 off 20x

Descending Negative Push Ups (:10 to the floor) 10x

Frog Jumps 10x

Rounds:  Complete each drill for :60 (:30 L, R)

Repeat Rounds 3x-5x

Round 1

2 Arms Row Suspension Loops
Crab Taps
Suspension Lunge
Bicycle Crunch 3-2-1 hold each rep

Round 2

Suspension Loop Tricep Overhead Extension
1 Arm Row with rotation Suspension Loop
Hip Raise Bridge

Bonus Round

2:00 – 4:00 Kettlebell Snatch alternating :30

 

VST TABATA TUESDAY OR ANY DAY OF THE WEEK

Tabata Format

Complete each drill :20 on :10 off

Repeat Round 4x, rest :30-:60 between rounds

Warm Up – 4:00 Turkish Get Up

Round 1

Kettlebell Figure 8 to a Hold
Super Plank
Kettlebell Russian Twist

Round 2

Alternating Kettlebell Dead Cleans
Skaters Alternating Lunges
Kettlebell Heavy Swings

Round 3

Mountain Climbers
Jump Squats
Kettlebell Alternating Dead Snatches

Round 4

Dip N Switch (alt Double Kettlebell Cleans)
Explosive Pushups
Kettlebell Tactical Lunge

Round 5

Kettlebell or Dumbbell Renegade Row
Squat Thrust
Kettlebell Seesaw Standing Press

VST TOOLS STRENGTH PROGRESSION WORKOUT

Complete each drill for :60 or :30 each side
Featured Tools – Barbell, Dumbbell, Kettlebell, Club & Mace
Repeat Rounds 2-5x

Round 1

Barbell Swing
Barbell Squat
Barbell Get Up Sit Up
Barbell Clean & Press
Barbell Overhead hold alt Back Lunge
Barbell Windmill

Round 2

Dumbbell Swing
Dumbbell Squat
Dumbbell Get Up Sit Up
Dumbbell Clean & Press
Dumbbell Overhead hold Back Lunge
Dumbbell Windmill

Round 3

Kettlebell Swing
Kettlebell Racked Squat
Kettlebell Get Up Sit Up
Kettlebell Clean & Press
Kettlebell Overhead hold Lunge
Kettlebell Windmill

Round 4

Club Swing
Club Shouldered Squat
Club Get Up Sit Up
Club Cleans
Club hold Back Lunge with Rotation
Club Windmill (horizontal or torch position hold)

Round 5

Mace 360° Swing
Mace Barbarian Squat
Mace Get Up Sit Up (loaded end :30, :30)
Mace Launch Repeaters
Mace Barbarian hold alt Back Lunges
Mace Grave Diggers

VST KETTLEBELL COMPLETE FAST TRACK WORKOUT

Complete each drill for :60

Round 1, TABATA (:20 ON :10 OFF) Repeat 2x
Round 2 Repeat 3X
Round 3 Ladder down 5x, 4x, 3x, 2x, 1x

Round 1

Ropes Gone Wild TABATA:
Alternating Waves
Circles Outward
Double Waves
Circles Inward
Side to Side Waves L,R
In and Out Waves

Round 2

Single Kettlebell alt Side stepping Wide Squat
Kettlebell Pullover Crunch
Kettlebell Overhead hold Lunge
Kettlebell Ab Twist
Kettlebell Racked Squat to Press
Renegade 1 arm Kettlebell High Plank Row
(Repeat 3 x)

Round 3

Ab Bonus Ladder down 5-4-3-2-1
V-Up
Bicycle Crunch
Double Crunch
Repeat each 4x, 3x, 2x, 1x

Vintage Strength Training