Vasa Trainer Work Outs

Vasa Work Out #1 – (Rest no more than 1 min in between set & no more than 2:00 between exercises)

  • 2 x 30 reps of Cable Fly Pulls (You can use the hand grips rather than the paddles if that is better for you)
  • 2 x 15 reps of Seated Rows (Cross the cables and keep your head up and stick out your chest on each rep)(Use the hand grips)
  • 2 x 15 Lying Jumps with some cords added (Make sure you are jumping on each and that you may need a paretner stand on the end of the Vasa to keep it stable)
  • 2 x 50 Chins (Using the grips)

Vasa Work Out #2 – (Rest no more than 1 min in between set & no more than 2:00 between exercises)

  • 2 x 30 reps of Cable Free Pulls (You can use the hand grips rather than the paddles if that works better for you)
  • 3 x 15 reps of Strap Fly Pulls (You will need to hold the end position for 1:00 after the 14th pull)
  • 2 x 15 Lying Leg Presses with some cords added (Make sure you are going as lows as you can)
  • 2 x 50 Chins (Using the grips)

Vasa Work Out #3 – (Rest no more than 1 min in between set & no more than 2:00 between exercises)

  • 2 x 30 reps of Cable Fly Pulls (You can use the hand grips rather than the paddles if that works better)
  • 2 x 15 reps of Seated Bi Curls (You will have to hold your posture as upright as you can working on your core the whole time)(Use the hand grips)
  • 2 x 15 Lying Jumps with some cords added (Make sure you are jumping on each and that you may need to have a partner stand on the end of the Vasa to keep it stable)
  • 2 x 50 Chins (Using the grips)