Metabolic Conditioning, Aerobics & Rest Days

METABOLIC CONDITIONING

to be done at least once a week; preferably on non-lifting days.

Do the Workout of the Week (WoW) posted on our whiteboard, website (http://vigan.fit/wows/) or Facebook page (fb.com/thefitclub.vigan). Do your best, do it as fast as you can. These workouts only work if you’re doing your best.

Submit your results on our website: http://vigan.fit/leaderboards

AEROBIC/CARDIO EXERCISE

to be done every time you are at the gym. You can do one of the options, or you can do all (if you have the energy!)

You have 3 options: Circuits, Boxing or Cardio

For the 30 Day Plan, we are going to rotate through the 3 modalities each day except on Sunday. Mon & Thurs – Circuits; Tues & Friday – Cardio; Wed & Sat – Boxing/Combat

Circuits
Join our circuit class everyday* at 10:30am-11:30am & 5:30-6:30pm to follow our guided circuit class.

Or

Check our whiteboard at the gym for the daily cross-training/circuit workout or go to our facebook page (fb.com/thefitclub.vigan) or our website (http://vigan.fit/wods/) to find out the scheduled exercises for the day.

*class availability dependent on our coaches.

Cardio

Download the app C25K Trainer [iOS/Android].

It’s an app that takes you from being completely sedentary to being able to run/bike for 30 mins straight without stopping. It’s for running but can be used for biking or the elliptical trainer. What matters most is that you’re able to sustain running/biking/elliptical trainer for 30 minutes straight.

How to apply it to gym biking/elliptical trainer: When it says brisk walk, slow down to a speed which you use for leisure biking. When it says to run, increase speed to which YOU’RE not able to speak comfortably anymore.

Or

Check our whiteboard at the gym for the day’s HIIT (High-Intensity Interval Training) workout or go to our facebook page (fb.com/thefitclub.vigan) or our website (http://vigan.fit/wods/) to find out the scheduled exercises for the day.

Boxing/Body Combat
This is the most fun type of cardio to do. Grab another gym member/your friend to spar with. Or hire one of our personal instructors as your sparring partner for a 30-minute session.

Or

Check our whiteboard at the gym for the day’s body combat workout or go to our Facebook page (fb.com/thefitclub.vigan) or our website (http://vigan.fit/wods/) to find out the scheduled exercises for the day.

REST DAYS – ACTIVE RECOVERY

On your rest days, you can come to the gym and do some cardio (whichever you prefer)

OR

You can opt to stay at home and do a round or two of the 7-minute workout.

Jumping Jacks
Wall Sit
Push Up
Abdominal Crunch
Step up on to a chair
Squat
Triceps dip on chair
Plank
High Knees running to Place
Lunge
Push-up and rotation
Side Plank

Use the app J&J Official 7 Minute Workout [iOS/Android] to guide you with the exercises and as a timer