VGK “Pause” Workout Program: Day 1

Our workout program will start off light and build from there.

You won’t need any equipment to do these exercises. In the coming days, we will recommend some extra items that can be purchased to enhance your workouts if you choose. These items are inexpensive, and optional.


Every day of our program (including off days) should include some cardio. For many, this can be just a walk. For those that can, integrate running into your cardio intermittently until you can run the whole time. Machines like treadmills, stationary bikes, or ellipticals are great if you can’t go for a walk/run outside. You should be doing 20-30 minutes of cardio 3-5 times per week. We know that sounds like a lot, but seriously, just go for a walk (it’s not like you don’t have the time now).


Before you begin, please review our explanations and proper form guidelines for the exercises of the week. You can find that here.

Do the workout at least 1 time through. If you are further along in your fitness journey, do the whole workout twice. If you aren’t comfortable with certain exercises, skip them.

Coming soon…

In the coming days and weeks, we will be posting some healthy eating/smoothie options, online programs, stretches, and tips to help you lose weight (if desired) and get in shape.

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