Victoria Rose Fitness

Victoria Rose Fitness Fitness, Nutrition and Online Training. I help people regain control of their health and mind!

09/11/2026

Strengthen your upper body at HOME with this workout.

Start with the beginner circuit, build your strength, then progress to the advanced option.

BEGINNER:
1. Incline OR kneeling push ups - 8-10 reps.
2. Kneeling up downs - 5 each.
3. Banded rows - 10 reps.
4. Seated wall slides - 10 reps.
5. Dumbbell curls - 10 reps.

ADVANCED:
1. Push ups - 10-12 reps.
2. Up downs - 6 each.
3. Banded face pulls - 12 reps.
4. Seated weighted wall slides - 12 reps.
5. Dumbbell curl to press - 12 reps.

SAVE this workout and come back to it 2–3x/week as you get stronger!

07/27/2026

Your core doesn’t need 100 crunches, it needs better exercises!

Start where you are and progress as you get stronger.

These beginner to advanced core exercises will build core strength, stability, and control.

BEGINNER:
1. Bird dogs - 8 each [2s Pause].
2. Dead bugs - 8 reps each.
3. Low plank hold - 30-60 sec.
4. Alternating lying leg raise - 8 reps each.
5. Russian twists - 8 reps each.

ADVANCED:
1. Bear crawl bird dogs - 8 reps each.
2. Weighted dead bugs - 8 reps each.
3. Low plank slides - 10 reps.
4. Lying leg raise - 8 reps [5s Down].
5. Feet elevated Russian twists - 8 reps each.

SAVE this workout and come back to it 2–3x/week!

07/10/2026

The most underrated piece of fitness equipment in your home isn’t what you think…

It’s your dining room table!

By elevating and supporting your body, it lets you practice the same movement patterns with better form and control.

That’s how you build confidence, get stronger, and progress safely.

SAVE this dining room table circuit (2-4 sets):

1. Elevated push ups - 10 reps.
2. Dips - 10 reps.
3. Single leg RDL with reach - 8 each.
4. Calf raises - 10 reps [5s down].
5. High plank shoulder taps - 8 each.
6. Assisted reverse lunge - 8 each.

The best workout isn’t the fanciest one, it’s the one you’ll actually do.

The goal isn’t to make every exercise as difficult as possible, it’s to choose a variation that lets you move with great technique, train through a full range of motion, and finish feeling stronger.

AND SEND this to someone who thinks they need a gym to get a great workout in!

Happy (belated) Canada Day! 🇨🇦🍁
07/02/2026

Happy (belated) Canada Day! 🇨🇦🍁

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