VAS Work Outs

Vasa Work Out #1 – (Rest no more than 1 min in between set & no more than 2:00 between exercises)
o 3 x 1:00 minute of Cable Fly Pulls (use the paddles)
o 2 x 20 reps of Seated Rows (Cross the cables and keep your head up and stick out your chest on each rep)(Use the hand grips)
o 2 x 30 Lying Jumps with cords added (Make sure you are jumping on each and that you may need a partner stand on the end of the Vasa to keep it stable)
o 2 x 50 Wide Chins (Using the grips)
o 2 x 50 Reverse Grip close Chins

Vasa Work Out #2 – (Rest no more than 1 min in between set & no more than 2:00 between exercises)
o 3 x 30 reps of “Strap” Fly Pulls (You will need to hold the end position for:30 after the 30th pull each set)
o 3 x 20 Lying Leg Presses with some cords added (Make sure you are going as lows as you can)
o 2 x 100 Wide Grip Chins (Using the grips)
o 2 x 20 Knee Up (Ab exercise)
o 3 x 20 Upright rows (Keep elbow high and bring handles all the way up to your chin)

Vasa Work Out #3 – (Rest no more than 1 min in between set & no more than 2:00 between exercises)
o 2 x 30 reps of Cable Fly Pulls (You can use the hand grips rather than the paddles if that works better)
o 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)
o 2 x 40 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)
o 2 x 50 Chins (Using the grips)