Workouts with Vic Spatola

Workouts with Vic Spatola

Back to Personal Training Workouts

Dynamic Warmup Drills

Be sure to warm up before exercise! Perform these warm-up drills prior to running or sports to get your body ready to perform.

Medball Metcon

MedBall Metabolic Conditioning workout. Fire up your metabolism with this intermediate to advanced workout! All you need is a medicine ball.

Squat Breakdown

In this 3 minute video, Vic will break down the mechanics of the squat and how to do it for all workout levels.

Banded Glute Progression

This requires a resistance tube and is good for developing glutes. Perform all exercises for 40 reps 3 sets.

Dumbbell Complex Workout

Requires 1 dumbbell and is for intermediate to advanced. It focuses on balance and stability during movement.

1st round: Done in Approximately 30 minutes.
2nd round – Increase all exercises to 40
3rd round – Increase all exercises to 50

  • 30 dumbbell squat to front raise
  • 30 dumbbell lunge to rotation
  • 30 each side RDL to row
  • 30 (15 each side) single leg touchdown to press
  • 30 dumbbell sit-ups

Water Gallon Challenge

Use 2, 1-gallon water chugs. Perform these exercises with the recommended reps for 5 cycles.

50 squats with curls
40 rotation lunges with 1 gallon
30 standing flys
20 1 arm rows each side
10 bicep curl to shoulder press to tricep extension

Push Up Progressions

Normal pushup from knees to toes, incline and decline push-ups, moving push-ups, one-handed push-ups.

Exercise of the Day

Vic breaks down the Romanian Dead Lift (RDL). Great for hamstring and core strength, balance and stability.

Foam Rolling: Chest and Lats

The proper way to get more range of motion from your chest and lats.

Foam Rolling: Hamstrings and Calves

Learn to properly foam roll your hamstrings and calves in only four minutes. Good for any fitness level.

Fit Tips with a Foam Roller

Use a foam roller for hamstrings/glues, push-ups, Romanian Deadlift (RDL) and pistol squats.

HIIT Training with Vic

Get your cardio and functional strength at the same time. All you need is a timer and light weights.