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The perfect week of workouts

If you’ve ever wondered what a perfect week of workouts would look like, behold: Tier 3+ personal trainer and group fitness instructor Webb Travis curated seven ideal days of fitness, combining specific group fitness classes with isolated upper- and lower-body personal training days. “By mixing in the workouts alongside the classes, I have seen in myself and among my clients an increase in metabolism, a decrease in body fat, and increased mental sanity,” says Travis.

And hitting these specific workout categories (metabolic conditioning, high-intensity interval training, yoga, and more) covers all of your training bases. “The combinations of the work outs are effective because they incorporate a large scale of different muscle groups,” says Travis. “They are focusing on balance, coordination, stability, strength, and power all in one.”

Check out your new one-week schedule below, and scroll down to see Travis demonstrate the moves for Days 2 and 6. And if you feel like repeating the cycle, just make sure you ultimately add variety: “The biggest thing is to always mix up the order and routine every 4-6 weeks,” says Travis. “You want to "shock the body" by throwing it a curve ball here and there so muscle memory doesn’t take over and you are able to receive the full benefits on the workouts.”

  • Day 1 - Metabolic Conditioning: Metcon 3

  • Day 2 - Upper Body personal training workout

  • Day 3 - Yoga: Flow Play Vinyasa or another Vinyasa format

  • Day 4 - HIIT: Whipped

  • Day 5 - Cardio Conditioning: Stacked

  • Day 6 - Lower Body personal training workout

  • Day 7 - Restorative/Recovery: RX Series

Hold a ViPR by both handles at chest height, then rotate it a quarter turn so that it is perpendicular to the floor. Squat down, bringing the ViPR to the ground and between your legs as if you were threading a needle. Pause, then return the motion to standing and press the ViPR directly overhead, arms straight, so that it is parallel to the floor, for one rep. Do 15 reps.

Get into plank position with a ViPR resting vertically on the ground just alongside your left hand. Gently place your fingers on the tube; as you lower yourself to the ground, gently roll the ViPR along your forearm towards your elbow as you simultaneously lift your right leg off the ground directly behind you. Using the other hand, push yourself up at the same time you roll the ViPR back in. Reverse motion to start; that’s one rep. Do 12 reps; switch sides and repeat. 

With feet slightly wider than shoulder-width, hold a ViPR with your left hand on a handle and your right hand grasping the opposite end. Squat, loading the ViPR on the right side of your body, the right end of the ViPR above shoulder height, the opposite end towards the ground. Make a shoveling motion, rotating your hips and pivoting on your right foot to drive the ViPR across your torso so that your right arm is fully extended. Do 15 reps; switch sides and repeat. 

Holding a slam ball in both hands, squat deep, letting the ball touch the ground. Come up out of the squat and onto your toes, reaching the ball as high above your head as possible into an overhead press, and then slam it to the ground following through using your arms, shoulders, back and legs during the whole motion. Do 12 to 20 reps. 

Hold a dumbbell in each hand, arms at sides, palms facing each other. Curl the dumbbell in your right hand, then press directly overhead so that elbow is extended. Slowly reverse motion to start; repeat on opposite side for one rep. Do 12 to 20 reps on each side.

Hold a dumbbell in each hand, arms at sides, palms facing each other. Simultaneously extend arms out to sides, raising arms to shoulder height so that your body forms a T. Return to start, then bring arms directly out in front of you at chest height. That’s one rep; do 10 to 15 reps.

Holding a dumbbell in each hand, arms at sides and palms facing each other, squat as deeply as possible, keeping your knees over your toes. Jump out of the squat as high as possible, keeping a straight spine and arms at sides. Land softly. Do 15 to 20 reps.

Hold a dumbbell in hand, arms at sides, palms facing each other. Hinge forward from hips, lifting left leg behind you, lowering weights towards the floor until torso is parallel to the ground and your spine forms a straight line. As you return to standing, bring your left knee up towards your chest until it forms a 90-degree angle. That’s one rep. Do 12 to 20 reps per side. 

Hold a dumbbell in each hand at shoulder height, keeping your elbows close to your body. Step your right leg behind you into a deep reverse lunge until your left thigh is parallel to the ground. As you return to standing, drive your right leg up and out of the lunge until your right knee is bent 90 degrees and your thigh is parallel to the ground. Do 15 to 20 reps; switch sides and repeat. 

Stand with feet shoulder-width apart and rest a ViPR horizontally on your shoulders, gripping an end in each hand. Hinge forward as far as possible, pushing your hips back, keeping a natural arch in your lower back. Slowly return to standing. Squeeze your glutes. Repeat. Do 15 to 20 reps

Stand with an upright ViPR alongside your right leg. Grasp the top of the ViPR with your right hand and lift your left leg off of the ground until your knee is bent 90 degrees. Take a lunging step directly to your left side as you control the fall of the ViPR towards the left leg, bringing it across your body. Drive off of the left leg and return to the standing position, bringing your left knee up until your thigh is parallel to the ground. Do 15 to 25 reps; switch sides and repeat.

Wrap a Theraband around your ankles, then get into plank position with your hands beneath your shoulders and your feet close together. Jump your feet out wider than shoulder-width, then jump them back to start for one rep. Do 15 to 30 reps.