VASA’s 4-Week Fitness Program

Exercises	Sets	Reps	Description
Week 1: Workout 1 Functional/Free Weight
Kettlebell Goblet Squat	3	10	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.	Kettlebell Goblet Squat SETS: 3 REPS: 10 DESCRIPTION: 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.
Alternating Dumbbell Bench Press	3	10	Select a pair of dumbbells and lie back on a flat bench with feet planted firmly on the floor. Hold the dumbbells at chest level with elbows bent and wrists stacked over elbows. Press one dumbbell upward until your arm is fully extended while keeping the opposite arm stable. Lower it back to chest level with control and alternate sides.	Alternating Dumbbell Bench Press SETS: 3 REPS: 10 DESCRIPTION: Select a pair of dumbbells and lie back on a flat bench with feet planted firmly on the floor. Hold the dumbbells at chest level with elbows bent and wrists stacked over elbows. Press one dumbbell upward until your arm is fully extended while keeping the opposite arm stable. Lower it back to chest level with control and alternate sides.
TRX High Row	3	10	Adjust the TRX straps to mid-length and lean back to create tension. Hold the handles with palms facing forward and body in a straight line from head to heels. Start with arms fully extended and shoulders down. Pull your chest toward the handles, driving elbows wide and squeezing your upper back. Slowly extend your arms to return to the starting position.	TRX High Row SETS: 3 REPS: 10 DESCRIPTION: Adjust the TRX straps to mid-length and lean back to create tension. Hold the handles with palms facing forward and body in a straight line from head to heels. Start with arms fully extended and shoulders down. Pull your chest toward the handles, driving elbows wide and squeezing your upper back. Slowly extend your arms to return to the starting position.
Kettlebell Deadlift	3	10	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 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 under control to return to the floor.	Kettlebell Deadlift SETS: 3 REPS: 10 DESCRIPTION: 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 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 under control to return to the floor.
Standing Kettlebell Shoulder Press	3	10	Select a kettlebell and hold it at shoulder height in the racked position with wrist neutral and elbow under the weight. Stand tall with feet shoulder-width apart and core engaged. Press the kettlebell overhead until your arm is fully extended. Lower it back to shoulder height with control before switching sides if alternating.	Standing Kettlebell Shoulder Press SETS: 3 REPS: 10 DESCRIPTION: Select a kettlebell and hold it at shoulder height in the racked position with wrist neutral and elbow under the weight. Stand tall with feet shoulder-width apart and core engaged. Press the kettlebell overhead until your arm is fully extended. Lower it back to shoulder height with control before switching sides if alternating.
Plank Hold	3	20 Sec	Place your forearms on the floor with elbows under shoulders and legs extended behind you. Lift your body into a straight line from head to heels. Engage your core and glutes to maintain a neutral spine. Hold the position without allowing hips to sag or rise. Gently lower your knees to the floor to finish.	Plank Hold SETS: 3 REPS: 20 Sec DESCRIPTION: Place your forearms on the floor with elbows under shoulders and legs extended behind you. Lift your body into a straight line from head to heels. Engage your core and glutes to maintain a neutral spine. Hold the position without allowing hips to sag or rise. Gently lower your knees to the floor to finish.
Stair Climber	1	15 Min	Step onto the machine and set a challenging but sustainable pace. Stand tall with light contact on the handles. Drive through your full foot with each step and maintain steady breathing throughout.	Stair Climber SETS: 1 REPS: 15 Min DESCRIPTION: Step onto the machine and set a challenging but sustainable pace. Stand tall with light contact on the handles. Drive through your full foot with each step and maintain steady breathing throughout.
Week 1: Workout 2 - Machines
Leg Press Machine	3	10	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.	Leg Press Machine SETS: 3 REPS: 10 DESCRIPTION: 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.
Seated Chest Press Machine	3	10	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.	Seated Chest Press Machine SETS: 3 REPS: 10 DESCRIPTION: 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.
Seated Row Machine	3	10	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.	Seated Row Machine SETS: 3 REPS: 10 DESCRIPTION: 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.
Glute Drive Machine	3	10	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.	Glute Drive Machine SETS: 3 REPS: 10 DESCRIPTION: 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.
Seated Lat Pulldown	3	10	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.	Seated Lat Pulldown SETS: 3 REPS: 10 DESCRIPTION: 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.
Seated Ab Crunch Machine	3	12	Adjust the seat so the pads align comfortably with your chest and forearms. Sit upright with feet flat and core engaged. Begin in a neutral spine position. Contract your abdominals to crunch forward, bringing ribs toward hips. Return slowly to the starting position with control.	Seated Ab Crunch Machine SETS: 3 REPS: 12 DESCRIPTION: Adjust the seat so the pads align comfortably with your chest and forearms. Sit upright with feet flat and core engaged. Begin in a neutral spine position. Contract your abdominals to crunch forward, bringing ribs toward hips. Return slowly to the starting position with control.
Cardio	1	15 Min	Cardio of choice	Cardio SETS: 1 REPS: 15 Min DESCRIPTION: Cardio of choice
Week 1 Workout 3: Class
Studio Red or Lft Class			Check out your Studio Red class schedule for available times.	Studio Red or Lft Class SETS: REPS: DESCRIPTION: Check out your Studio Red class schedule for available times.
Week 2: Workout 1 Functional/Free Weight
Kettlebell Goblet Squat	3	10-12	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.	Kettlebell Goblet Squat SETS: 3 REPS: 10-12 DESCRIPTION: 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.
Alternating Dumbbell Bench Press	3	10-12	Select a pair of dumbbells and lie back on a flat bench with feet planted firmly on the floor. Hold the dumbbells at chest level with elbows bent and wrists stacked over elbows. Press one dumbbell upward until your arm is fully extended while keeping the opposite arm stable. Lower it back to chest level with control and alternate sides.	Alternating Dumbbell Bench Press SETS: 3 REPS: 10-12 DESCRIPTION: Select a pair of dumbbells and lie back on a flat bench with feet planted firmly on the floor. Hold the dumbbells at chest level with elbows bent and wrists stacked over elbows. Press one dumbbell upward until your arm is fully extended while keeping the opposite arm stable. Lower it back to chest level with control and alternate sides.
TRX High Row	3	10-12	Adjust the TRX straps to mid-length and lean back to create tension. Hold the handles with palms facing forward and body in a straight line from head to heels. Start with arms fully extended and shoulders down. Pull your chest toward the handles, driving elbows wide and squeezing your upper back. Slowly extend your arms to return to the starting position.	TRX High Row SETS: 3 REPS: 10-12 DESCRIPTION: Adjust the TRX straps to mid-length and lean back to create tension. Hold the handles with palms facing forward and body in a straight line from head to heels. Start with arms fully extended and shoulders down. Pull your chest toward the handles, driving elbows wide and squeezing your upper back. Slowly extend your arms to return to the starting position.
Kettlebell Deadlift	3	10-12	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 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 under control to return to the floor.	Kettlebell Deadlift SETS: 3 REPS: 10-12 DESCRIPTION: 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 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 under control to return to the floor.
Standing Kettlebell Shoulder Press	3	10-12	Select a kettlebell and hold it at shoulder height in the racked position with wrist neutral and elbow under the weight. Stand tall with feet shoulder-width apart and core engaged. Press the kettlebell overhead until your arm is fully extended. Lower it back to shoulder height with control before switching sides if alternating.	Standing Kettlebell Shoulder Press SETS: 3 REPS: 10-12 DESCRIPTION: Select a kettlebell and hold it at shoulder height in the racked position with wrist neutral and elbow under the weight. Stand tall with feet shoulder-width apart and core engaged. Press the kettlebell overhead until your arm is fully extended. Lower it back to shoulder height with control before switching sides if alternating.
Plank Hold	3	20 Sec	Place your forearms on the floor with elbows under shoulders and legs extended behind you. Lift your body into a straight line from head to heels. Engage your core and glutes to maintain a neutral spine. Hold the position without allowing hips to sag or rise. Gently lower your knees to the floor to finish.	Plank Hold SETS: 3 REPS: 20 Sec DESCRIPTION: Place your forearms on the floor with elbows under shoulders and legs extended behind you. Lift your body into a straight line from head to heels. Engage your core and glutes to maintain a neutral spine. Hold the position without allowing hips to sag or rise. Gently lower your knees to the floor to finish.
Stair Climber	1	15 Min	Step onto the machine and set a challenging but sustainable pace. Stand tall with light contact on the handles. Drive through your full foot with each step and maintain steady breathing throughout.	Stair Climber SETS: 1 REPS: 15 Min DESCRIPTION: Step onto the machine and set a challenging but sustainable pace. Stand tall with light contact on the handles. Drive through your full foot with each step and maintain steady breathing throughout.
Week 2: Workout 2 - Machines
Leg Press Machine	3	10-12	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.	Leg Press Machine SETS: 3 REPS: 10-12 DESCRIPTION: 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.
Seated Chest Press Machine	3	10-12	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.	Seated Chest Press Machine SETS: 3 REPS: 10-12 DESCRIPTION: 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.
Seated Row Machine	3	10-12	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.	Seated Row Machine SETS: 3 REPS: 10-12 DESCRIPTION: 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.
Glute Drive Machine	3	10-12	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.	Glute Drive Machine SETS: 3 REPS: 10-12 DESCRIPTION: 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.
Seated Lat Pulldown	3	10-12	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.	Seated Lat Pulldown SETS: 3 REPS: 10-12 DESCRIPTION: 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.
Seated Ab Crunch Machine	3	12	Adjust the seat so the pads align comfortably with your chest and forearms. Sit upright with feet flat and core engaged. Begin in a neutral spine position. Contract your abdominals to crunch forward, bringing ribs toward hips. Return slowly to the starting position with control.	Seated Ab Crunch Machine SETS: 3 REPS: 12 DESCRIPTION: Adjust the seat so the pads align comfortably with your chest and forearms. Sit upright with feet flat and core engaged. Begin in a neutral spine position. Contract your abdominals to crunch forward, bringing ribs toward hips. Return slowly to the starting position with control.
Cardio	1	15 Min	Cardio of choice	Cardio SETS: 1 REPS: 15 Min DESCRIPTION: Cardio of choice
Week 2 Workout 3: Class
Studio Red or LFT Class			Check out your Studio Red class schedule for available times.	Studio Red or LFT Class SETS: REPS: DESCRIPTION: Check out your Studio Red class schedule for available times.
Week 3: Workout 1 Functional/Free Weight
Kettlebell Goblet Squat	4	10	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.	Kettlebell Goblet Squat SETS: 4 REPS: 10 DESCRIPTION: 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.
Alternating Dumbbell Bench Press	4	10	Select a pair of dumbbells and lie back on a flat bench with feet planted firmly on the floor. Hold the dumbbells at chest level with elbows bent and wrists stacked over elbows. Press one dumbbell upward until your arm is fully extended while keeping the opposite arm stable. Lower it back to chest level with control and alternate sides.	Alternating Dumbbell Bench Press SETS: 4 REPS: 10 DESCRIPTION: Select a pair of dumbbells and lie back on a flat bench with feet planted firmly on the floor. Hold the dumbbells at chest level with elbows bent and wrists stacked over elbows. Press one dumbbell upward until your arm is fully extended while keeping the opposite arm stable. Lower it back to chest level with control and alternate sides.
TRX High Row	4	10	Adjust the TRX straps to mid-length and lean back to create tension. Hold the handles with palms facing forward and body in a straight line from head to heels. Start with arms fully extended and shoulders down. Pull your chest toward the handles, driving elbows wide and squeezing your upper back. Slowly extend your arms to return to the starting position.	TRX High Row SETS: 4 REPS: 10 DESCRIPTION: Adjust the TRX straps to mid-length and lean back to create tension. Hold the handles with palms facing forward and body in a straight line from head to heels. Start with arms fully extended and shoulders down. Pull your chest toward the handles, driving elbows wide and squeezing your upper back. Slowly extend your arms to return to the starting position.
Kettlebell Deadlift	4	10	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 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 under control to return to the floor.	Kettlebell Deadlift SETS: 4 REPS: 10 DESCRIPTION: 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 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 under control to return to the floor.
Standing Kettlebell Shoulder Press	4	10	Select a kettlebell and hold it at shoulder height in the racked position with wrist neutral and elbow under the weight. Stand tall with feet shoulder-width apart and core engaged. Press the kettlebell overhead until your arm is fully extended. Lower it back to shoulder height with control before switching sides if alternating.	Standing Kettlebell Shoulder Press SETS: 4 REPS: 10 DESCRIPTION: Select a kettlebell and hold it at shoulder height in the racked position with wrist neutral and elbow under the weight. Stand tall with feet shoulder-width apart and core engaged. Press the kettlebell overhead until your arm is fully extended. Lower it back to shoulder height with control before switching sides if alternating.
Plank Hold	3	30 Sec	Place your forearms on the floor with elbows under shoulders and legs extended behind you. Lift your body into a straight line from head to heels. Engage your core and glutes to maintain a neutral spine. Hold the position without allowing hips to sag or rise. Gently lower your knees to the floor to finish.	Plank Hold SETS: 3 REPS: 30 Sec DESCRIPTION: Place your forearms on the floor with elbows under shoulders and legs extended behind you. Lift your body into a straight line from head to heels. Engage your core and glutes to maintain a neutral spine. Hold the position without allowing hips to sag or rise. Gently lower your knees to the floor to finish.
Stair Climber	1	15 Min	Step onto the machine and set a challenging but sustainable pace. Stand tall with light contact on the handles. Drive through your full foot with each step and maintain steady breathing throughout.	Stair Climber SETS: 1 REPS: 15 Min DESCRIPTION: Step onto the machine and set a challenging but sustainable pace. Stand tall with light contact on the handles. Drive through your full foot with each step and maintain steady breathing throughout.
Week 3: Workout 2 - Machines
Leg Press Machine	4	12	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.	Leg Press Machine SETS: 4 REPS: 12 DESCRIPTION: 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.
Seated Chest Press Machine	4	12	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.	Seated Chest Press Machine SETS: 4 REPS: 12 DESCRIPTION: 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.
Seated Row Machine	4	12	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.	Seated Row Machine SETS: 4 REPS: 12 DESCRIPTION: 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.
Glute Drive Machine	4	12	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.	Glute Drive Machine SETS: 4 REPS: 12 DESCRIPTION: 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.
Seated Lat Pulldown	4	12	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.	Seated Lat Pulldown SETS: 4 REPS: 12 DESCRIPTION: 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.
Seated Ab Crunch Machine	3	15	Adjust the seat so the pads align comfortably with your chest and forearms. Sit upright with feet flat and core engaged. Begin in a neutral spine position. Contract your abdominals to crunch forward, bringing ribs toward hips. Return slowly to the starting position with control.	Seated Ab Crunch Machine SETS: 3 REPS: 15 DESCRIPTION: Adjust the seat so the pads align comfortably with your chest and forearms. Sit upright with feet flat and core engaged. Begin in a neutral spine position. Contract your abdominals to crunch forward, bringing ribs toward hips. Return slowly to the starting position with control.
Cardio - Incline Walk	1	25 Min	Cardio of choice	Cardio - Incline Walk SETS: 1 REPS: 25 Min DESCRIPTION: Cardio of choice
Week 4: Workout 1 Functional/Free Weight
Kettlebell Goblet Squat	4	12	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.	Kettlebell Goblet Squat SETS: 4 REPS: 12 DESCRIPTION: 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.
Alternating Dumbbell Bench Press	4	12	Select a pair of dumbbells and lie back on a flat bench with feet planted firmly on the floor. Hold the dumbbells at chest level with elbows bent and wrists stacked over elbows. Press one dumbbell upward until your arm is fully extended while keeping the opposite arm stable. Lower it back to chest level with control and alternate sides.	Alternating Dumbbell Bench Press SETS: 4 REPS: 12 DESCRIPTION: Select a pair of dumbbells and lie back on a flat bench with feet planted firmly on the floor. Hold the dumbbells at chest level with elbows bent and wrists stacked over elbows. Press one dumbbell upward until your arm is fully extended while keeping the opposite arm stable. Lower it back to chest level with control and alternate sides.
TRX High Row	4	12	Adjust the TRX straps to mid-length and lean back to create tension. Hold the handles with palms facing forward and body in a straight line from head to heels. Start with arms fully extended and shoulders down. Pull your chest toward the handles, driving elbows wide and squeezing your upper back. Slowly extend your arms to return to the starting position.	TRX High Row SETS: 4 REPS: 12 DESCRIPTION: Adjust the TRX straps to mid-length and lean back to create tension. Hold the handles with palms facing forward and body in a straight line from head to heels. Start with arms fully extended and shoulders down. Pull your chest toward the handles, driving elbows wide and squeezing your upper back. Slowly extend your arms to return to the starting position.
Kettlebell Deadlift	4	12	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 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 under control to return to the floor.	Kettlebell Deadlift SETS: 4 REPS: 12 DESCRIPTION: 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 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 under control to return to the floor.
Standing Kettlebell Shoulder Press	4	12	Select a kettlebell and hold it at shoulder height in the racked position with wrist neutral and elbow under the weight. Stand tall with feet shoulder-width apart and core engaged. Press the kettlebell overhead until your arm is fully extended. Lower it back to shoulder height with control before switching sides if alternating.	Standing Kettlebell Shoulder Press SETS: 4 REPS: 12 DESCRIPTION: Select a kettlebell and hold it at shoulder height in the racked position with wrist neutral and elbow under the weight. Stand tall with feet shoulder-width apart and core engaged. Press the kettlebell overhead until your arm is fully extended. Lower it back to shoulder height with control before switching sides if alternating.
Plank Hold	3	30 Sec	Place your forearms on the floor with elbows under shoulders and legs extended behind you. Lift your body into a straight line from head to heels. Engage your core and glutes to maintain a neutral spine. Hold the position without allowing hips to sag or rise. Gently lower your knees to the floor to finish.	Plank Hold SETS: 3 REPS: 30 Sec DESCRIPTION: Place your forearms on the floor with elbows under shoulders and legs extended behind you. Lift your body into a straight line from head to heels. Engage your core and glutes to maintain a neutral spine. Hold the position without allowing hips to sag or rise. Gently lower your knees to the floor to finish.
Stair Climber	1	15 Min	Step onto the machine and set a challenging but sustainable pace. Stand tall with light contact on the handles. Drive through your full foot with each step and maintain steady breathing throughout.	Stair Climber SETS: 1 REPS: 15 Min DESCRIPTION: Step onto the machine and set a challenging but sustainable pace. Stand tall with light contact on the handles. Drive through your full foot with each step and maintain steady breathing throughout.
Week 4: Workout 2 - Machines
Leg Press Machine	4	12	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.	Leg Press Machine SETS: 4 REPS: 12 DESCRIPTION: 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.
Seated Chest Press Machine	4	12	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.	Seated Chest Press Machine SETS: 4 REPS: 12 DESCRIPTION: 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.
Seated Row Machine	4	12	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.	Seated Row Machine SETS: 4 REPS: 12 DESCRIPTION: 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.
Glute Drive Machine	4	12	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.	Glute Drive Machine SETS: 4 REPS: 12 DESCRIPTION: 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.
Seated Lat Pulldown	4	12	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.	Seated Lat Pulldown SETS: 4 REPS: 12 DESCRIPTION: 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.
Seated Ab Crunch Machine	3	15	Adjust the seat so the pads align comfortably with your chest and forearms. Sit upright with feet flat and core engaged. Begin in a neutral spine position. Contract your abdominals to crunch forward, bringing ribs toward hips. Return slowly to the starting position with control.	Seated Ab Crunch Machine SETS: 3 REPS: 15 DESCRIPTION: Adjust the seat so the pads align comfortably with your chest and forearms. Sit upright with feet flat and core engaged. Begin in a neutral spine position. Contract your abdominals to crunch forward, bringing ribs toward hips. Return slowly to the starting position with control.
Cardio - Incline Walk	1	25 Min	Cardio of choice	Cardio - Incline Walk SETS: 1 REPS: 25 Min DESCRIPTION: Cardio of choice
Week 4 Workout 3: Class
Studio Red or LFT Class			Check out your Studio Red class schedule for available times.	Studio Red or LFT Class SETS: REPS: DESCRIPTION: Check out your Studio Red class schedule for available times.

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VASA’s 4-Week Fitness Program

Week 1: Workout 1 Functional/Free Weight

Week 1: Workout 2 - Machines

Week 1 Workout 3: Class

Week 2: Workout 1 Functional/Free Weight

Week 2: Workout 2 - Machines

Week 2 Workout 3: Class

Week 3: Workout 1 Functional/Free Weight

Week 3: Workout 2 - Machines

Week 4: Workout 1 Functional/Free Weight

Week 4: Workout 2 - Machines

Week 4 Workout 3: Class