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Coach Sam Tooley's Killer Weekend Workout

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wellness from home

If staying indoors is keeping you from your favorite HIIT workout at your local studio, we've got the next best thing! We enlisted Coach Sam Tooley (@coach.samtooley on Instagram) to create two weekend-ready workouts that will help you slay all your fitness goals from the comfort of your own home.

"The benefit of doing any workout at home is that you're getting it done," Tooley, whose favorite collagen product is Vital Performance™ SLEEP, tells Lively. "An excuse I often hear clients make is that there are some days they just can't get to the gym. I recognize that time is hard to come by with family life, work and responsibilities, but getting it done at home is still an option — and a great one at that." 

Trust us: These killer HIIT exercises will help you feel stronger than ever. Because workouts aren't about punishing your body — they're about celebrating your strength and stamina.

So, what are you waiting for? Get started and stay hydrated with Vital Performance™ RECOVER during your workout! 


Start With: 5-10-Minute Warm-Up Jog 

Dynamic Warm-Up - 3 Rounds 

  • 20-Second Air Squat
  • 20-Second Alternating Reverse Lunges 
  • 20-Second Side Openers w/ Push-Up
  • 20-Second High Knees 
  • 40-Second Rest 

HIIT Moves - 4 Rounds

  • 0.25-Mile Run 
  • 60-Second Rest  
  • 60 Walking Lunges 
  • 30-Second Rest 
  • 25 Burpees
  • 90-Second Rest 
  • Finish with: 5-10-Minute Cool-Down Jog 

 sam tooley


Dynamic Warm-Up - 3 Rounds 

  • 20 High Knees
  • 20 Butt Kicks
  • 20 Drum Majors
  • 20 Power Skips
  • 20 Side Shuffles (each side)
  • 20 Karaokes 
  • 50 Strides 

Cardio Blast - 2 Rounds 

You’ll Need: A Chair 

  • 1-Mile or 5K Run 
  • 3-Minute Rest
  • 40 Step-Ups (on chair)
  • 20 Plyo Push-Ups 
  • 40 Mountain Climbers 
  • 20 Dips (on chair)
  • 40 Knee Tucks (on chair)
  • 20 Reverse Grip Push-Ups
  • 3-Minute Rest 

Core Finisher - 3 Rounds

  • 60-Second Forearm Plank
  • 30-Second Side Plank (each side) 
  • 30 Alternating V-Ups 
  • 60-Second Rest

Print the Guide Below!

Fuel Your Movement With Vital Performance™