Beat the Heat Indoor Workout

When it’s hot outside, head inside for a great workout that will help you feel confident and strong all summer long! This full-body workout focuses on strength and core and can be done at a VASA near you.

Warm Up

• 5 minutes at an easy pace on the treadmill or bike 
• World’s Greatest Stretch
• 1 set x 5 reps each side
• Plank to Down Dog
• 1 set x 5 reps
• Bodyweight Squats:
•  sets x 5 reps
• TRX Face Pull
• 2 sets x 10 reps

Fortaleza

Barbell Front Squat in STRONG

• 2 warm up sets of 6 reps followed by 3 sets of 6 reps at a heavy weight

Landmine Row in STRONG

• 4 sets of 8 reps, increasing weight each set

Barbell RDL in STRONG

• 4 sets of 8 reps, increasing weight each set

DB Incline Chest Press in the free weights area

• 4 sets of 12 reps

Superset 1

DB reverse lunge

• 4 sets of 12 each leg
• Rest 1 min after each set

Cable Lat Pulldown

• 3 sets of 15
• Rest 1 min after each set

Superset 2

Cable Ab Crunch

• 3 sets of 20

5-way Med Ball Core Circuit x 3 sets

• 10 lateral toss Right
• 10 lateral scoop toss right
• 10 overhead pass into wall
• 10 lateral toss Right
• 10 lateral scoop toss right