WARRIOR BODYWEIGHT WORKOUT SERIES (4 WORKOUT VIDEOS)

WARRIOR BODYWEIGHT WORKOUT SERIES

Training without barbells will NOT make you weak. In combat and in real world conditioning, you don’t want to see highly conditioned athletes with poor strength. Using your bodyweight is an awesome way to build overall strength quickly because most exercises incorporate more muscles at the same time.  The end result more muscles and more strength in a faster time.  

Complete each workout twice per week adding it to your regular routine.  The Warrior workouts are great for cardio, so stop wasting your time on the treadmill, elliptical, or stationary bike for 45 minutes and turn up the fat burning intensity in less time.

The workouts in my Warrior Bodyweight Workout Series are amazing for developing pure strength and conditioning, while getting ripped. These challenging workouts which are less than 30 minutes can be done by both men and women and if you are just beginning cut the prescribed reps/time in half.

Each workout brings you a different bodyweight circuit, so that you continue to challenge your body, muscle growth and fat burn, plus you will NOT get bored.

Remember to always workout with high intensity.  Make sure to warm up before and stretch after each workout.

Connect with your inner WARRIOR!!

 4 WEEK WARRIOR WORKOUT SERIES

WEEK 1 – GLADIATOR CIRCUIT

WEEK 2 – SAMURAI WORKOUT

WEEK 3 – VIKING WORKOUT

WEEK 4 – SPARTAN 450 WORKOUT

GLADIATOR CIRCUIT

[youtube]http://www.youtube.com/watch?v=3O6USpji4_w[/youtube]

ONE MINUTE INTERVAL PER EXERCISE – DO AS MANY REPS AS YOU CAN – PERFORM 2 ROUNDS WITH REST

BEGINNER – PERFORM EACH EXERCISE FOR 30 SECONDS FOR 2 ROUNDS

MODERATE – PERFORM EACH EXERCISE FOR ONE MINUTE FOR 2 ROUNDS

 ADVANCED – PERFORM EACH EXERCISE FOR ONE MINUTE FOR 3-4 ROUNDS

 GLADIATOR CIRCUIT 

1.INVERTED ROW – OVERHAND GRIP

2.PUSH UPS 

3.SKIPPING4.PRISONER SQUATS 

5.DIPS6.SKIPPING 

7.BACK EXTENSIONS8.CRUNCHES 

9.SKIPPINGWORKOUT TIME: 18 MINUTES (2 ROUNDS)

SAMURAI WORKOUT

[youtube]http://www.youtube.com/watch?v=gYOjyujlM9w[/youtube] 

GIANT SETS – PERFORM EACH SET TWICE WITH NO REST IN BETWEEN

REST 1 MINUTE BEFORE GOING TO SET 2 

BEGINNER – CUT THE REPS IN HALF AND REST AFTER EACH ROUND 

SET 1

CHIN UPS – 20 REPS

CLOSE GRIP PUSH-UPS- 20 REPS

SPLIT BOX JUMPS – 20 REPS 

SET 2

 

 

ALT LUNGE – 20 REPS

BENCH DIPS 20 REPS

SPLIT BOX JUMPS – 20 REPS

 SET 3

GOOD MORNINGS 10 REPS

BICYCLE CRUNCHES 30 REPS

SPLIT BOX JUMPS 20 REPS

 

VIKING WORKOUT

[youtube]http://www.youtube.com/watch?v=VITJat_q16c[/youtube] 

ADVANCED 3 ROUNDS – PERFORM EACH EXERCISE FOR ONE MINUTE EACH AND REST FOR 1 MINUTE BETWEEN ROUNDS – COMPLETE 3 ROUNDS

 MODERATE 3 ROUNDS – PERFORM EACH EXERCISE FOR 30 SECONDS EACH AND REST FOR 1 MINUTE BETWEEN ROUNDS – COMPLETE 3 ROUNDS

 BEGINNER 2 ROUNDS – PERFORM EACH EXERCISE FOR 30 SECONDS THEN REST FOR 30 SEC AND MOVE ONTO NEXT EXCERCISE – COMPLETE 2 ROUNDS 

  1. INVERTED ROWS – UNDER HAND
  2. MOUNTAIN CLIMBERS
  3. REVERSE LUNGES
  4. PARALELL DIPS
  5. HIP RAISES
  6. CRUNCHES
  7. BURPEES

SPARTAN 450 WORKOUT

[youtube]http://www.youtube.com/watch?v=PnLJta6PWVM[/youtube]

3 ROUNDS – ADVANCED – 450 REPS

2 ROUNDS – MODERATE – 300 REPS

  1.  PULL UPS 20
  2. SPIDER PUSHUPS 20
  3. FORWARD TO REVERSE LUNGE 20
  4. BENCH DIPS 20
  5. SUPERMANS 20
  6. BICYCLE CRUNCHES 25
  7. JUMPING BOX JUMPS 25

 

 

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