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TRIFECTA STRENGTH PROGRAM: Part 2 / WORKOUT #4

TRIFECTA STRENGTH PROGRAM: Part 2 / WORKOUT #4

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.

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TRIFECTA STRENGTH PROGRAM: Part 2 / WORKOUT #4
  • TRIFECTA PART 2 - Journaling - PreWorkOut (Weeks 1-6)

    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 ...

  • TRIFECTA PART 2 - PreWorkOut - BREATHWORK (weeks 1-6)

  • TRIFECTA PART 2 - WARMUP #1

  • TRIFECTA PART 2 - WARMUP #2

  • TRIFECTA PART 2 - WARMUP #3

  • TRIFECTA PART 2 - Workout #4 - Skill Strength (PULL UPS)

    SKILL STRENGTH: PULL UPS + 15 seconds iso hold at bottom
    Do 5 reps + 15 sec iso hold/~45 seconds Rest x 4 rounds minimum
    Modified versions: Leg assist, Negative, Chair, Band assist, DIY suspension
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but ...

  • TRIFECTA PART 2 - Workout #4 - Skill Strength (SUSPENDED DIAGONAL LUNGE)

    SKILL STRENGTH: Suspended Diagonal Lunge + 15 seconds iso hold at bottom
    Do 5 reps + 15 sec iso hold/~45 seconds Rest x 4 rounds minimum
    Modified version: Suspension, Knee drop, kneeling
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up t...

  • TRIFECTA 2 - Workout #4 - Endurance (FRONT KICK THRU)

    2 exercise superset
    :45 seconds each exercise (start with FRONT KICK THRU, then go to SQUAT PIVOTS)
    Rest after you do both exercises! (MINUMUM 4 ROUNDS)
    Modified version: Step throughs
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up to ...

  • TRIFECTA 2 - Workout #4 - Endurance (SQUAT PIVOT)

    2 exercise superset
    :45 seconds each exercise (start with FRONT KICK THRU, then go to SQUAT PIVOTS)
    Rest after you do both exercises! (MINUMUM 4 ROUNDS)
    Modified version: loaded
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up to the mor...

  • TRIFECTA 2 - Endurance Workout #4 (follow along)

    2 exercise superset
    :45 seconds each exercise (start with FRONT KICK THRU, then go to SQUAT PIVOTS)
    Rest after you do both exercises! (MINUMUM 4 ROUNDS)
    Modified version: loaded
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up to the mor...

  • TRIFECTA 2 - Workout #4 - FLOW TUTORIAL (walk-through)

    Workout #4 - Flow Strength Tutorial
    2 minutes/Recover til smooth nasal breathing (5-5 x 3 in a row) x 4 rounds minimum
    Surfer pop up
    Low Sweep
    Levitating ape
    Ape reach
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up to the more advanced...

  • TRIFECTA 2 - Workout #4 - FLOW TUTORIAL (follow-along)

    Workout #4 - Flow Strength Tutorial
    2 minutes/Recover til smooth nasal breathing (5-5 x 3 in a row) x 4 rounds minimum
    Surfer pop up
    Low Sweep
    Levitating ape
    Ape reach
    Track your progress throughout the 6-Week Program! You may start out needing some modifications but build up to the more advanced...

  • TRIFECTA PART 2 - Cool Down + Breathwork (Weeks 1-6)

  • TRIFECTA PART 2 - Post Workout Journaling (Weeks 1-6)

    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 _____.

  • TRIFECTA PART 2 - PDF TRACKER - JOURNAL for keeping record of PROGRESS!

    552 KB

    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...