General workout for Vince to reinvigorate your fitness program. This is a great combination of strength, HIIT, and Yoga.

Workout:

• Dynamic Warm-up (5 minutes):
  1. Jogging in place: Start by jogging in place, lifting your knees towards your chest with each step. Continue for 1 minute.
  2. Arm circles: Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size. After 15 seconds, switch directions. Repeat for 30 seconds.
  3. High knees: Stand tall and lift your knees towards your chest, one at a time, as if marching in place. Aim for a quick and controlled motion. Continue for 1 minute.
  4. Leg swings: Stand beside a wall or stable support. Swing one leg forward and backward, keeping it straight, while maintaining your balance. Complete 10 swings on each leg.
  5. Shoulder rolls: Stand tall with your arms relaxed at your sides. Slowly roll your shoulders forward in a circular motion, completing 10 rotations. Then, reverse the direction and roll them backward for another 10 rotations.
• Aerobic Warm-up (5 minutes):
  1. Jumping jacks: Stand with your feet together and arms at your sides. Jump while spreading your legs wider than hip-width apart and raising your arms overhead. Jump again, returning to the starting position. Repeat for 1 minute.
  2. Butt kickers: Stand with your feet hip-width apart. Jog in place, trying to kick your heels up towards your glutes with each step. Continue for 1 minute.
  3. Skaters: Stand with your knees slightly bent. Jump sideways to the right, landing on your right foot and swinging your left leg behind your right leg. Repeat on the left side, alternating back and forth. Continue for 1 minute.
  4. Mountain climbers: Start in a high plank position with your hands shoulder-width apart and core engaged. Drive your right knee towards your chest, then return it to the starting position. Repeat with your left knee, and continue alternating for 1 minute.
  5. Jump rope: Mimic the motion of jumping rope without an actual rope. Swing your arms and jump with both feet leaving the ground at the same time. Continue for 1 minute.
• Strength Block:
  1. Dumbbell Squats: Hold a pair of dumbbells at your sides. Stand with your feet shoulder-width apart and toes slightly turned out. Lower your body into a squat by pushing your hips back and bending your knees. Keep your chest lifted and heels on the ground. Return to the starting position. Perform 3 sets of 10 reps, using 70% of your estimated one-rep max (1RM).
  2. Dumbbell Bench Press: Lie on a bench with a dumbbell in each hand. Position the dumbbells at chest level with your palms facing forward. Push the dumbbells upward until your arms are fully extended, then lower them back down. Perform 3 sets of 10 reps, using 70% of your estimated 1RM.
  3. Dumbbell Deadlifts: Stand with your feet hip-width apart and dumbbells in your hands, resting in front of your thighs. Hinge at the hips, keeping your back straight, and lower the dumbbells towards the ground. Push through your heels to return to the starting position. Perform 3 sets of 10 reps, using 70% of your estimated 1RM.
  4. Dumbbell Shoulder Press: Hold dumbbells at shoulder level with your palms facing forward. Press the dumbbells overhead until your arms are fully extended, then lower them back down. Perform 3 sets of 10 reps, using 70% of your estimated 1RM.
  5. Dumbbell Rows: Place one knee and the same-side hand on a bench for support. With the opposite hand, hold a dumbbell, and let your arm hang straight down. Pull the dumbbell up towards your side, squeezing your shoulder blades together. Lower it back down and repeat. Perform 3 sets of 10 reps on each side, using 70% of your estimated 1RM.
  6. Dumbbell Bicep Curls: Stand with dumbbells in each hand, arms fully extended, and palms facing forward. Bend your elbows, bringing the dumbbells towards your shoulders, then lower them back down. Perform 3 sets of 10 reps, using 70% of your estimated 1RM.
  7. Dumbbell Tricep Extensions: Hold a dumbbell with both hands overhead, keeping your upper arms close to your head. Bend your elbows, lowering the dumbbell behind your head, then extend your arms to lift it back up. Perform 3 sets of 10 reps, using 70% of your estimated 1RM.
  8. Dumbbell Lunges: Hold a dumbbell in each hand, step forward with one leg, and lower your body until both knees are bent at 90 degrees. Push off with your front foot to return to the starting position, then repeat on the other side. Perform 3 sets of 10 reps on each leg, using 70% of your estimated 1RM.
• HIIT Block:
  1. Burpees: Start in a standing position, then squat down and place your hands on the floor. Jump your feet back into a plank position, perform a push-up, and then jump your feet back towards your hands. From the squat position, explode into a jump, reaching your hands overhead. Perform the exercise for 30 seconds, then rest for 15 seconds. Repeat for 4 rounds.
  2. Mountain Climbers: Start in a high plank position with your hands directly under your shoulders. Alternate bringing one knee towards your chest, then quickly switch to the other knee. Move at a fast pace while maintaining a straight line from your head to your heels. Perform the exercise for 30 seconds, then rest for 15 seconds. Repeat for 4 rounds.
  3. Jump Squats: Stand with your feet shoulder-width apart. Squat down, then explode upward into a jump. Land softly and immediately go into the next squat. Perform the exercise for 30 seconds, then rest for 15 seconds. Repeat for 4 rounds.
  4. High Knees: Stand tall and lift your knees towards your chest, alternating legs quickly as if running in place. Pump your arms to increase the intensity. Perform the exercise for 30 seconds, then rest for 15 seconds. Repeat for 4 rounds.
• Cooldown (5 minutes):
  • Vinyasa Yoga Sequence:
    1. Child’s Pose: Kneel on the floor, sit back on your heels, and lower your torso forward, reaching your arms out in front of you. Rest your forehead on the mat or a block. Hold for 1 minute.
    2. Cat-Cow: Start on all fours with your hands directly under your shoulders and knees under your hips. Inhale, arch your back and lift your tailbone and head towards the ceiling (Cow Pose). Exhale, round your spine and tuck your chin towards your chest (Cat Pose). Flow between these poses for 1 minute.
    3. Downward Dog: From all fours, lift your hips upward, straighten your legs, and press your heels towards the floor. Your body should form an inverted V-shape. Hold for 1 minute.
    4. Forward Fold: Stand with your feet hip-width apart and fold forward from your hips. Let your upper body hang, and relax your neck and shoulders. Hold for 1 minute.
    5. Seated Twist: Sit on the floor with your legs extended in front of you. Bend your right knee and cross it over your left leg, placing your right foot flat on the ground. Twist your torso to the right, placing your left elbow on the outside of your right knee. Hold for 30 seconds on each side.
    6. Savasana (Corpse Pose): Lie flat on your back, legs comfortably apart, and arms relaxed by your sides. Close your eyes and focus on deep breathing. Remain in this pose for 2-3 minutes, allowing your body and mind to relax completely.