V seems like a bit of an obscure letter, but don’t let that fool you!
For exercises that begin with the letter “V”, we find a variety that once again hits our body from head to toe, as well as a cardio machine and an opportunity to reconnect with ourself both mentally and physically.
If you’re looking for a good alphabet workout, V is one letter you won’t want to skip.
So let’s get into a (nearly) complete list of exercises that start with V.
Some of the best exercises that start with the letter V are:
- VersaClimber
- V-Up
- Vertical Jump
- Vertical Rope Pull
- V-Raise
- Vinyasa Yoga
Let’s look at each one, how to perform them, and why they deserve a spot on this list and in your routine!
1. VersaClimber
You may have had one of these in your garage or may have used it way back in the 80s and 90s.
This zero-impact, high-intensity, cardio machine provides a total body workout and is once again making its way back into fitness facilities.
How To
Think of an elliptical, just vertical. Set at a 75-degree angle, the VersaClimber moves at your pace.
Standing vertically on the pedals, simply push with your feet while simultaneously pulling the handles with your hands.
Should you want to focus on legs only, similar to that of a stair climber, you can hold onto the two handlebars that extend out from the middle of the machine.
There are usually two settings for the VersaClimber
- Standard – Hands and feet move in unison, right arm/right leg, left arm/left leg
- Contra Level – Also known as the “cross-crawl”, like a baby does, when your right arm moves, your left leg will move and vice versa, allowing for a more natural movement pattern similar to walking and running.
Muscles Worked
- Glutes
- Abdominals
- Obliques
- Latissimus dorsi
- Deltoids
- Triceps
- Biceps
- Quads
- Calves
2. V-Up
This core strengthening exercise also helps to add stability to your core. Named simply after the shape that your body ultimately ends up in, the V-Up can be done with or without weights.
How To
Lay flat on your back, legs straight, feet together and arms extended above your head.
With your toes pointed, engage your core to raise your feet approximately six inches off the floor.
As you exhale, keeping your core engaged, lift your upper body and legs simultaneously to create a “V” shape with your body.
Inhale as you lower your body slowly to the floor, keeping both your arms and legs straight. Do not allow your feet to touch the floor until you are done with your final rep.
Muscles Worked
- Rectus Abdominis
- Obliques
- Hip Flexors
- Adductors
- Quads
3. Vertical Jump
Often used in sports such as basketball, volleyball, gymnastics, and high jump, your vertical jumping ability is simply the ability to powerfully elevate yourself off the ground.
For athletes who are looking to increase their “vert”, the simple answer is to just jump!
How To
There are three common types of vertical jumps that you can do without the use of equipment
- Standing Vertical Jump – Beginning stationary, jump as high as you can, using only your arms to help propel you upward.
- Running Vertical Jump Off of Two Feet – Taking two or more steps, jump as high as you can off of two feet.
- Running Vertical Jump Off of One Foot – Taking two or more steps, jump as high as you can off of one foot.
Muscles Worked
- Quads
- Glutes
- Hamstrings
- Calves
- Shoulders, Arms, Abdominals, Back, and Chest play a supporting role
4. Vertical Rope Pull
A great bi-directional movement exercise to help build strength and endurance, the vertical rope pull can be used from a standing, kneeling, or sitting position.
How To
Top-To-Bottom:
Using the specialized rope pull machine, reach your arms overhead and grab the rope with one hand above the other, palms facing inward.
Initiate the movement with your bottom hand, pulling the rope down until it reaches approximately your mid-chest. Release the rope and begin to pull with the opposite hand. Continue the hand-over-hand pattern for a set amount of time.
Bottom-To-Top:
Simply reverse the motion.
Muscles Worked
- Pectorals
- Deltoids
- Trapezius
- Biceps
- Triceps
- Middle Back
- Latissimus dorsi
- Forearms
- Abdominals
5. V-Raise
This isolation exercise strengthens your shoulders while helping to improve upper body mobility and posture.
How To
Standing with your feet shoulder-width apart, hold a light pair of dumbbells at your sides with your palms facing your thighs. Roll your shoulders back and down
Slowly raise the dumbbells in front of your chest forming a “V” shape with your arms. Squeeze your shoulder blades together for a count and then slowly lower the weight to the starting position.
Do not lift your arms any higher than shoulder height
Muscles Worked
- Anterior Deltoid
- Trapezius
- Rhomboids
- Teres Minor
6. Vinyasa (yoga style)
When participating in a Vinyasa yoga workout, the moves flow from one pose into the next and correspond with your breathing.
In addition to improving your energy and lowering your stress levels, Vinyasa yoga also provides the following benefits:
Strength and Endurance Training – As many of the poses can be challenging and done with quick transition, this style helps to improve fitness levels and builds muscle strength.
Cardio – This low impact, low intensity workout still offers a cardiovascular element through the fast paced transitions from one pose to another.
Balance and Stability – For the most part, all versions of yoga provide an improved sense of balance and stability. However with Vinyasa, the quick change between poses challenges the individual to maintain their ability to maintain upright.
Relaxation, Stress, Anxiety – The smooth flow and physical transition from one pose to another while focusing on tempo breathing helps to improve relaxation while lowering stress and anxiety levels.
Wrapping Up
As we head into the final few installments of our alphabet focused workout, take some time to not only focus on the strength and muscle building, but also on bettering your mental performance.
In fact, if you were to begin your letter “V” workout at the top of the list and work your way down, it is a perfect mix of cardio, strength and mental focus.
For more alphabet workout ideas, check out:
Hope this helps!