WHO WANTS AN AT HOME WORKOUT? HERE IT IS! WORKOUT POSTED FULLY ON WEBPAGE IF HAVE PROPER EQUIPMENT, THIS WORKOUT FOR THOSE WITH LIMITED EQUIPMENT OR JUST LOOKING FOR SOME MOVEMENT:
THURSDAY, DECEMBER 17TH, 2020 AT HOME WORKOUT:
A. Upper Body Pump Session of:
4 Sets of the following:
10 Hip Rocks
10 Glute Bridges
10 Head Nods
10 Jump Squats
+
B. Conditioning of the following:
20-25 Minutes of the following:
30 Second FLR Hold or Shoulder Taps/each way
50 Jump Rope Singles or 25 High Knees Total or 30 Second High Knees or 30 Second Cardio Option
10 Burpees
10 Goblet Squats or 10 Step-Ups/each leg
20 Second Side Bridge/each way
10 Push Ups or Knee Push Ups
+
Vagabond of the Month for November: James Baroud
“Best thing about Vagabond has been the people, coaching, and great workouts. I really look forward to coming every day, as I only wish I had found this gym years ago, but, here I am.”
+
RULES FOR MASK WEARING INSIDE GYM:
Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, they may take mask off, and while moving around inside gym, they must put mask on and have by persons!
+
Upcoming Events for VBWAY Community
Vagabond Circuit Training Class Starts on Sunday, January 3rd @ 9:00 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot! 5 Weeks for a total of $80.
+
Vagabond Open Gym Format New Schedule When Officially Open
Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:
5 Broad Jumps + 10 Goblet Squats + 5 Russian KBS + 10 Second Shoulder Taps/each way FLR + 1 Minute Assault Bike or Row
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pump + Long Conditioning
A. Upper Body Pump Session of:
4 Sets of the following:
8 Single Leg Hip Rocks/each way
12 Glute Bridges Banded
8 Head Nods
12 Cable or Banded Pull Thrus
8 Single Leg Cable or Banded Leg Curls
+
B. Conditioning of the following:
4 Sets of the following:
6 Minutes on the Clock of the following:
20 Second FLR Hold or Shoulder Taps/each way
10 Cal Assault Bike
5 No Push Up Burpees
20 Second Side Bridge/each way
10 Step-Ups(5/each leg)
5 DB Bench Press
*Rest 2 Minutes between sets*
+
B. Fitness Phase
Upper Body Pump + Long Conditioning
A. Upper Body Pump Session of:
4 Sets of the following:
10 Hip Rocks
15 Glute Bridges Banded
5 DB Ext Rotations/each arm
6-10 Perfect Push Ups or Squat Rack Push Ups or Knee Push Ups-Can increase difficulty by adding external load(We did this last week, you may increase difficulty by adding external load like a plate, weight vest, or can increase range of motion)
20 Banded Push Downs
+
B. Conditioning of the following:
4 Sets of the following:
6 Minutes on the Clock of the following:
12 Cal Row
9 Goblet Squat with DB or KB
6 Russian KBS
3 Kipping Pull Ups or 5 Double Arm DB Row
*Rest 2 Minutes between sets*
Post Comments to Group Page.