Press PLAY on the first video and the rest of the videos will auto-play!
Start with Journaling
Do the Breathwork and Warm-Up Exercises
Move to SKILL STRENGTH
Then do the ENDURANCE STRENGTH Videos
Next to the FLOW STRENGTH Videos
Finish with Breathwork and Cool Down
Don't forget to keep track of your progress in the PDF TRACKER!
You can access a list of the videos in this Program Guide - https://venusfit.lpages.co/venusfit-program-guide/
The Program Guide takes you through ALL the programs. You can start with Trifecta 1 if you haven't done that yet or you can start at the VERY BEGINNING with the Easy Start Program.
Journaling:
How do you feel before movement right now, what comes up?
What is your goal today? (Physical, mental, emotional)
What has gotten in the way in the past?
Acknowledging yourself for showing up and committing (yes write down the words I am proud of my commitment)
LINK TO 24-WEEK PROGRAM ...
In the tracker PDF, take note of the reps and rounds that you do.
The tracker is there to help you progress over the 6-Weeks of the program!
SKILL STRENGTH: Air lunge + 15 seconds iso hold at bottom
Do 5 reps + 15 sec iso hold/~45 seconds Rest x 4 rounds minimum
Modified versions: suspension or chair assist, wall assist, Bulgarian split squat, squat slider w/ wall assist
Track your progress throughout the 6-Week Program! You may start...
SKILL STRENGTH: Inverted shoulder press + 15 sec iso hold at bottom
Do 5 reps + 15 sec iso hold/~45 seconds Rest x 4 rounds minimum
Modified version: legs elevated (harder), hands elevated or blocks (beginners)
Track your progress throughout the 6-Week Program! You may start out needing some modi...
Every Workout has 3 different blocks (or sections)
Block 1 = Skill Strength
Block 2 = ENDURANCE Strength
Block 3 = Flow Strength
In Endurance Strength you will do 2 exercises back to back, each for :45 seconds. See how many reps you can do of each.
REST after you finish the 2nd exercise. Do a mi...
2 exercise superset
:45 seconds each exercise (start with pushups, then go to rows)
Rest after you do both exercises!
Modified version: elevated, on knees, plank
2 exercise superset
:45 seconds each exercise (start with pushups, then go to rows)
Rest after you do both exercises!
Modified version: different degrees of angle or you can use weights!
Endurance Strength: 2 exercise superset/:45 seconds, rest :30-45 seconds - 4 rounds minimum
Pushups
Modified version: elevated, on knees, plank
Rows
Modified version: different degrees of angle
Workout #1 - Flow Strength Tutorial
2 minutes/Recover til smooth nasal breathing (5-5 x 3 in a row) x 4 rounds minimum
Rv lunge
Step thru
Wild thing
Lateral ape & stand
Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up to the more advance...
Workout #1 - Flow Strength (follow-along portion)
2 minutes/Recover til smooth nasal breathing (5-5 x 3 in a row) x 4 rounds minimum
Rv lunge
Step thru
Wild thing
Lateral ape & stand
End of workout Journaling:
How do I feel different in my body?
Where do I feel stronger, more connected?
How is my breathing?
How do I feel mentally?
What is my goal the next time I hit this workout?
I am proud of myself for _____.
A PDF Tracker to help you keep track of your progress each week.
These are moves that have lots of layers to them. Through 6-Weeks of doing the movements, you will be able to see how far you have come.
You can use this tracker as a guide for you to use in your own journaling. Or you can print out...