VASA’s 4-Week Fitness Program

Select a kettlebell and hold it by the handles at chest height. Stand with your feet shoulder-width apart and toes slightly turned out. Keep your chest tall and core engaged as you begin by sitting your hips back. Lower into a squat, keeping your elbows inside your knees and your weight in your heels. Drive through your heels to return to standing, squeezing your glutes at the top.

Adjust the TRX straps to mid-length and lean back to create your desired resistance level. Grip the handles with palms facing up and keep your body in a straight line from head to heels. Start with your arms fully extended and shoulders pulled down away from your ears. Pull your chest toward the handles, keeping your elbows close to your sides. Slowly extend your arms to return to the starting position.

Place your hands on a box or bench (use a higher surface to decrease difficulty). Position your body in a straight plank with hands under shoulders and core engaged. Begin by bending your elbows and lowering your chest toward the box while maintaining a neutral spine. Press through your palms to return to a strong plank position.

Place a kettlebell on the floor between your feet and stand with feet hip-width apart. Hinge at your hips with a flat back and reach down to grip the handle. Brace your core before lifting. Drive through your heels to extend your hips and stand tall. Push your hips back and lower the kettlebell with control to return to the floor.

Choose an appropriate kettlebell and hold it at shoulder height with your wrist neutral and elbow stacked under the weight. Stand tall with feet shoulder-width apart and core braced. Press the kettlebell straight overhead until your arm is fully extended. Lower it back to shoulder height with control and repeat on the opposite side.

Select two dumbbells and hinge forward at your hips with feet hip-width apart and back flat. Let the dumbbells hang directly below your shoulders with your core engaged. Pull the weights toward your ribcage, squeezing your shoulder blades together. Lower the dumbbells slowly back to the starting position.

Maintain upright posture and steady breathing. Drive through your full foot on each step.

Adjust the seat so your knees are bent at about 90 degrees when your feet are on the platform. Sit back with your spine against the pad and feet shoulder-width apart. Begin by lowering the platform under control. Press through your heels to extend your legs, stopping just short of locking out your knees.

Adjust the seat so the handles align with the middle of your chest. Sit upright with your back supported and feet flat on the floor. Start with elbows bent and hands gripping the handles. Press forward until your arms are extended, then return slowly to the starting position.

Adjust the seat and chest pad so the handles are comfortably within reach. Sit tall with your chest supported and feet planted firmly. Begin with arms fully extended. Pull the handles toward your torso, squeezing your shoulder blades together. Extend your arms slowly to return to start.

Adjust the back pad and secure the hip pad comfortably across your hips. Place your feet hip-width apart with knees bent and back supported. Brace your core, then drive through your heels to lift your hips upward. Squeeze your glutes at the top before lowering your hips back down under control.

Set the seat height so the handles begin at shoulder level. Sit upright with your back supported and feet flat. Grip the handles and press overhead until your arms are fully extended. Lower the handles back to shoulder height with control.

Adjust the thigh pad to secure your legs and select an appropriate weight. Sit tall with a slight lean back and grip the bar wider than shoulder-width. Start with arms fully extended overhead. Pull the bar down toward your upper chest while keeping your chest lifted. Slowly extend your arms to return to the starting position.

Adjust the thigh pad to secure your legs and select an appropriate weight. Sit tall with a slight lean back and grip the bar wider than shoulder-width. Start with arms fully extended overhead. Pull the bar down toward your upper chest while keeping your chest lifted. Slowly extend your arms to return to the starting position.

Check out your Studio Red class schedule for available times.

Select a pair of dumbbells and hold them at your sides. Stand tall with feet hip-width apart. Step one foot backward to begin the movement. Lower until both knees reach about 90 degrees while keeping your chest upright. Drive through your front heel to return to standing and repeat on the other side.

With one knee and hand on a bench, row the dumbbell toward your hip. Lower slowly and repeat on the opposite side.

Place one knee and one hand on a bench and hold a dumbbell in the opposite hand. Keep your back flat and hips square to the floor. Begin with your working arm fully extended. Pull the dumbbell toward your hip while squeezing your shoulder blade. Lower the weight slowly back to the starting position before switching sides.

Lie on your back on a mat with one foot planted and the other leg extended. Keep your arms at your sides and core engaged. Press through the heel of the planted foot to lift your hips upward until your body forms a straight line from shoulders to knee. Lower your hips slowly back to the floor and repeat before switching sides.

Select a kettlebell and hold it at shoulder height in the racked position with your wrist neutral and elbow under the weight. Stand with feet shoulder-width apart and core braced. Press the kettlebell straight overhead until your arm is fully extended. Lower it back to shoulder height with control before switching sides if needed.

Shorten the TRX straps and adjust your body angle to control the level of assistance. Hold the handles with arms extended and body in a straight line. Engage your core and pull your chest toward the handles. Slowly extend your arms to return to the starting position.

Position your shoulders under the pads and place your feet shoulder-width apart on the platform. Stand tall with your back against the pad and unlock the safety handles. Lower into a squat under control until your knees reach about 90 degrees. Press through your heels to return to standing.

Place your hands close together beneath your chest, forming a diamond shape with your fingers (elevate your hands if needed). Position your body in a straight plank with core engaged. Lower your chest toward your hands while keeping elbows close to your sides. Press back up to return to plank.

Set the cable attachment at chest height and choose an appropriate weight. Stand tall with a slight bend in your knees and a neutral spine. Begin with arms fully extended. Pull the handle toward your torso while squeezing your shoulder blades together. Extend your arms slowly to return to the starting position.

Adjust the back pad and position the hip pad comfortably across your hips. Place your feet hip-width apart with knees bent and back supported against the pad. Brace your core and keep your chin tucked to maintain a neutral spine. Drive through your heels to lift your hips upward, fully extending your hips and squeezing your glutes at the top. Lower your hips back down under control to return to the starting position.

Select light-to-moderate dumbbells and stand with feet hip-width apart. Hold the weights at your sides with a slight bend in your elbows and core engaged. Raise your arms out to the sides until they reach shoulder height. Lower the dumbbells slowly back to your sides.

Adjust the thigh pad to secure your legs and select your weight. Sit tall with a slight lean back and grip the bar wider than shoulder-width. Pull the bar toward your upper chest, then slowly extend your arms to return to the starting position.

Check out your Studio Red class schedule for available times.

Select a kettlebell and hold it by the handles at chest height. Stand with your feet shoulder-width apart and toes slightly turned out. Keep your chest tall and core engaged as you begin by sitting your hips back. Lower into a squat, keeping your elbows inside your knees and your weight in your heels. Drive through your heels to return to standing, squeezing your glutes at the top.

Adjust the TRX straps to mid-length and lean back to create your desired resistance level. Grip the handles with palms facing up and keep your body in a straight line from head to heels. Start with your arms fully extended and shoulders pulled down away from your ears. Pull your chest toward the handles, keeping your elbows close to your sides. Slowly extend your arms to return to the starting position.

Place your hands on a box or bench (use a higher surface to decrease difficulty). Position your body in a straight plank with hands under shoulders and core engaged. Begin by bending your elbows and lowering your chest toward the box while maintaining a neutral spine. Press through your palms to return to a strong plank position.

Place a kettlebell on the floor between your feet and stand with feet hip-width apart. Hinge at your hips with a flat back and reach down to grip the handle. Brace your core before lifting. Drive through your heels to extend your hips and stand tall. Push your hips back and lower the kettlebell with control to return to the floor.

Stand with feet shoulder-width apart, holding a kettlebell at shoulder height. Brace your core and press the kettlebell overhead until your arm is fully extended. Lower back to shoulder height with control and repeat.

Select two dumbbells and hinge forward at your hips with feet hip-width apart and back flat. Let the dumbbells hang directly below your shoulders with your core engaged. Pull the weights toward your ribcage, squeezing your shoulder blades together. Lower the dumbbells slowly back to the starting position.

Adjust the seat so your knees are bent at about 90 degrees when your feet are on the platform. Sit back with your spine against the pad and feet shoulder-width apart. Begin by lowering the platform under control. Press through your heels to extend your legs, stopping just short of locking out your knees.

Adjust the seat so the handles align with the middle of your chest. Sit upright with your back supported and feet flat on the floor. Start with elbows bent and hands gripping the handles. Press forward until your arms are extended, then return slowly to the starting position.

Adjust the seat and chest pad so the handles are comfortably within reach. Sit tall with your chest supported and feet planted firmly. Begin with arms fully extended. Pull the handles toward your torso, squeezing your shoulder blades together. Extend your arms slowly to return to start.

Adjust the back pad and secure the hip pad comfortably across your hips. Place your feet hip-width apart with knees bent and back supported. Brace your core, then drive through your heels to lift your hips upward. Squeeze your glutes at the top before lowering your hips back down under control.

Set the seat height so the handles begin at shoulder level. Sit upright with your back supported and feet flat. Grip the handles and press overhead until your arms are fully extended. Lower the handles back to shoulder height with control.

Adjust the thigh pad to secure your legs and select an appropriate weight. Sit tall with a slight lean back and grip the bar wider than shoulder-width. Start with arms fully extended overhead. Pull the bar down toward your upper chest while keeping your chest lifted. Slowly extend your arms to return to the starting position.

Check out your Studio Red class schedule for available times.

With one knee and hand on a bench, row the dumbbell toward your hip. Lower slowly and repeat on the opposite side.

Place one knee and one hand on a bench and hold a dumbbell in the opposite hand. Keep your back flat and hips square to the floor. Begin with your working arm fully extended. Pull the dumbbell toward your hip while squeezing your shoulder blade. Lower the weight slowly back to the starting position before switching sides.

Lie on your back on a mat with one foot planted and the other leg extended. Keep your arms at your sides and core engaged. Press through the heel of the planted foot to lift your hips upward until your body forms a straight line from shoulders to knee. Lower your hips slowly back to the floor and repeat before switching sides.

Select a kettlebell and hold it at shoulder height in the racked position with your wrist neutral and elbow under the weight. Stand with feet shoulder-width apart and core braced. Press the kettlebell straight overhead until your arm is fully extended. Lower it back to shoulder height with control before switching sides if needed.

Shorten the TRX straps and adjust your body angle to control the level of assistance. Hold the handles with arms extended and body in a straight line. Engage your core and pull your chest toward the handles. Slowly extend your arms to return to the starting position.

Position your shoulders under the pads and place your feet shoulder-width apart on the platform. Stand tall with your back against the pad and unlock the safety handles. Lower into a squat under control until your knees reach about 90 degrees. Press through your heels to return to standing.

Place your hands close together beneath your chest, forming a diamond shape with your fingers (elevate your hands if needed). Position your body in a straight plank with core engaged. Lower your chest toward your hands while keeping elbows close to your sides. Press back up to return to plank.

Set the cable attachment at chest height and choose an appropriate weight. Stand tall with a slight bend in your knees and a neutral spine. Begin with arms fully extended. Pull the handle toward your torso while squeezing your shoulder blades together. Extend your arms slowly to return to the starting position.

Adjust the back pad and position the hip pad comfortably across your hips. Place your feet hip-width apart with knees bent and back supported against the pad. Brace your core and keep your chin tucked to maintain a neutral spine. Drive through your heels to lift your hips upward, fully extending your hips and squeezing your glutes at the top. Lower your hips back down under control to return to the starting position.

Select light-to-moderate dumbbells and stand with feet hip-width apart. Hold the weights at your sides with a slight bend in your elbows and core engaged. Raise your arms out to the sides until they reach shoulder height. Lower the dumbbells slowly back to your sides.

Adjust the thigh pad to secure your legs and select your weight. Sit tall with a slight lean back and grip the bar wider than shoulder-width. Pull the bar toward your upper chest, then slowly extend your arms to return to the starting position.

Check out your Studio Red class schedule for available times.