Warrior workouts

Warrior workouts are designed by me. I love showing my clients what they are capable of by pushing them to their limits and you are no different!

There is no better feeling than having a healthy, fit and strong body. Consistent strength training will maintain and build muscle tissue, in turn ensuring quality of life throughout your entire lifespan. There is no reason why you should ever stop doing things or loose your independence. It doesn’t matter how old you are or your experience. It is never too late.

These are intense circuits combining strength and bouts of high intensity work. Your heart rate should be up, your respiratory rate will increase and you will sweat. You should leave the gym feeling exhausted and hungry…ready to eat!

If you are beginner, choose light weights and stick to 1 or 2 sets with 15 repetitions per exercise, for about 6 weeks to give your muscles and joints a chance to adapt to the stress of weights. However, if you have been training for a long time select heavy weights and be sure you train like every workout is your last! 

FULL BODY WARRIOR WORKOUT

  1. CHIN-UPS (MACHINE IF YOU’RE A BEGINNER)
  2. D.B STEP-UPS
  3. D.B CHEST PRESS (MACHINE IF YOU’RE A BEGINNER)
  4. WIDE SQUATS WITH D.B
  5. 1 ARM BENT OVER D.B ROW
  6. B.B WALKING LUNGES
  7. PLANK (MAX HOLD)

PERFORM IN ORDER FROM 1 TO 7, 3-4 TIMES. HEAVY WEIGHTS, 10, 15, 20 & 25 REPS (INCREASE IN REPS PER SET)

 

HEART PUMPING SWEAT SESSION

  1. ONE CHINUP + ONE PUSHUP X 15
  2. 1 MINUTE SKIPPING
  3. ONE D.B SQUAT + ONE D.B. SHOULDER PRESS X 15
  4. 1 MINUTE BURPEES
  5. 1. D.B. WALKING LUNGE + 1 D.B. BICEP CURL
  6. 1 MINUTE KETTLEBELL SWINGS
  7. KETTLEBELL SQUAT TO OVERHEAD PRESS

PERFORM IN ORDER FROM 1 TO 7, 3-4 TIMES.

 

Post a comment to let me know how you go! 

Disclaimer: Always consult with your physician prior to commencing any physical activity, including these workouts if you have a heart condition, diabetes and any other form of infirmity, have any physical injuries or are pregnant. These workouts are not suitable for pregnant women and must be avoided. Some of these workouts are not suitable for people new to exercise so always discern exercises with the assistance of a trained professional in person at your fitness club. 

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