The music is loud. Your heart is racing. Your breathing is heavy. Sweat is dripping from your forehead. Just when you think you can’t go any longer, you finish that last rep, and the clock hits 00:00. The music quiets and your coach signals that the cooldown has begun. You feel tired, but accomplished, perhaps even euphoric.

You did it. You have just completed a Vie workout. You are stronger than you were when you walked in those doors 50 mins ago.

 

Every day, hundreds of women come into our studios, looking to us to help them become physically and emotionally stronger versions of themselves. They give us their time and their trust. This is a responsibility that we don’t take lightly, and it is reflected in the thought and care we put into programming our workouts. Before any of our workouts hit the floor, hours of research and testing take place to ensure they are safe, effective, fun, and accessible to everyone.

In this blog, we share the art & science behind programming a Vie workout.

The philosophy behind Vie programming is built on the following principles:

 

Approachable yet challenging

Vie aims to provide a well-balanced generalist program that fits the needs of the majority of women, from beginners to seasoned athletes. Programming focuses on functional movement patterns to enhance strength, mobility, balance, agility, and aerobic/anaerobic conditioning.

Longevity over short-terms gains

Workouts are designed for longevity. We want members to be able to do this for the long-run without burnout or injury. We rarely go to failure (complete fatigue) in our workouts. We aim for 80-85% intensity with strategic recovery.

Inspiring, not competitive

Everyone should feel included and successful. Members are not incentivized to be the fastest or lift the heaviest. We honor time under tension principles, and we never rush movement. Members are encouraged to connect with each exercise at their own pace.

Consistency without monotony

No two workouts are the same, keeping members interested and on their toes. However, we regularly revisit movement patterns and exercises to help encourage efficacy and demonstrate progress (e.g. being able to lift more weight).

Adaptable, never rigid

Injury, mobility limitations, pregnancy and varying levels of fitness require us to be flexible and accommodating in our programming. Movement modifications are always available.

Cohesive and balanced

Workouts are not planned in isolation. The weeks and months are connected to ensure the programming is cohesive and the workouts compliment each other, keeping members’ bodies balanced and strong.

Creative and fun

Workouts are creative and high-energy. Fun is always a factor.

Programming a workout requires putting pen to paper and shoes to the floor. Workouts are always created one month in advance so the days and weeks can be viewed holistically. Each new exercise and movement pattern is personally tested by Amber or Jensen before ever making it into a workout.

When weaving workouts together, Jensen and Amber consider the following:

• What is the focus of this workout (plyometrics, cardio, heavy lifting, etc)?
• Are we overstressing any joints or muscle groups?
• What is the metabolic stress level of this workout?
• Have we provided adequate recovery (active or stationary)?
• Does the week have a range of weight load, and are we hitting all major muscle groups across the upper body, lower body and core?
• Do we address all planes of motion (forward/back, side-to-side and rotational)?
• What equipment are we working with, and do we have an adequate amount for a full class?
• Do we have enough space to safely run this workout?
• Is this workout fun?

The result:

An efficient, full body, endurance workout.

Life is busy. When Vie girls walk into the studio doors, the thinking has been done for them. They bring a will to work hard, and we take care of the rest. We provide the space, the equipment, the enthusiastic coaches, and the science-based workout.

If we have done our job well, members leave the gym dripping in sweat and wanting to come back for more. Over time, they find that they have more energy for other parts of their lives and everyday tasks become a bit easier. We have taught women how to move and practice healthy habits, benefits that will last a lifetime. Afterall, Vie quite literally means “life.”

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What is your favorite type of Vie workout (AMRAP, EMOM, Tabata, etc)? Are there any specific movements that you can’t get enough of? Please share your comments below!