28 Days - Four Weeks Of Fat Loss - Tom Nikkola

Teams & Programs

Your VIGOR Training membership gives you access to all teams and programs. Find the right team or program. Jump to another team or program as your needs and goals change.

TEAMS: Teams are ongoing programs. You can start at any point. Your training calendar picks up wherever your team is at, and you’ll follow the same program on the same days as all of your other teammates.

PROGRAMS: Programs are designed for a set period of time. You choose when the program begins. Since anyone following any of the programs starts on their own chosen date, it’s less likely other people will be on the same schedule as you. However, the programs may be more appropriate based on your needs of fitness goals.

Teams

VIGOR Strength Athlete

Build muscle, strength, and enhance performance at any age.

Equipment: Barbell, plates, dumbbells, squat rack, bench, bands.
Training experience: Intermediate to advanced.

VIGOR Everyday Athlete

Enhance overall conditioning, and build muscle while burning body fat.

Equipment: Barbell, plates, dumbbells, squat rack, bench, bands.
Training experience: Beginner to advanced.

Programs

HIIT Bodyweight

Build conditioning and muscular endurance, minimize body fat.

Equipment: None
Training experience: Beginner to advanced
Frequency: 3 sessions per week
Duration: 4 weeks. Can be repeated up to 3 times if making progress.

Athletic At Home (coming soon)

Improve movement proficiency, reduce aches and pains.

Equipment: Resistance bands
Training experience: Beginner to advanced
Frequency: 3 sessions per week
Duration: 4 weeks. Can be repeated up to 3 times if making progress.

Hypertrophy At Home

Build as much muscle and bone density as possible while a gym is unavailable

Equipment: Resistance bands, kettlebells, adjustable rings
Training experience: Beginner to advanced
Frequency: 4 sessions per week + one weekend activity workout.
Duration: 4 weeks. Can be repeated up to 3 times if making progress.

Rags & Mud

Prep for an adventure race, building endurance and strength at the same time.

Equipment: Standard gym equipment
Training experience: Intermediate to advanced
Frequency: 4-5 sessions per week
Duration: 12 weeks

ACFT

Prep for the Army Combat Fitness Test

Equipment: Standard gym equipment
Training experience: Beginner to advanced
Frequency: 4-6 sessions per week
Duration: 12 weeks
Note: Military members have access to ACFT Alpha, Bravo, and Charlie teams and can train with the ACFT teams for free.

Athlete-in-Training

6-month program to build strength and movement proficiency with the fundamental movements.

Equipment: Resistance bands
Training experience: Beginner to intermediate
Frequency: 3-5 sessions per week
Duration: 24 weeks