Warrior Workout
Print Workout Here
I’m not sure if I have ever done a workout like this before for the online training family, but if you have some heavy weights on you, this is a fantastic workout to mix into your repertoire here and there. I wasn’t expecting to shower after this one, but you will see that was far from the case. Today, I only need about 30 minutes of your time. Let’s do this!
What you will need:
- Weights – the heaviest ones you have!
Warm-Up
- 2 minutes of jump rope
Workout – 1 minute and 45 seconds for each exercise with a 15 second break
- Squats – If you’re going super heavy like me, please take your time here. If not, you can go faster and still have good form. Always stand with your feet hip distance apart, and keep your back as flat as possible. Drop down through the legs, and not the chest. This is even MORE IMPORTANT on a heavy lifting day like this.
- Straight leg deadlifts – With your feet hip distance apart and your legs locked perfectly straight at the knees, bend from the hips until your upper body drops enough to make a 90 degree bend at the knees. It is VERY IMPORTANT to keep looking forward here, as it helps to ensure your back is as straight as possible. Don’t bend your legs….that is key!
NOTE: If this bothers your lower back at all, I ask that you do hamstring curls off a ball instead, or whatever else you like that works the back of your legs. - Alternating curtsey lunges – Just like a regular backwards lunge, but just slightly off to the side to really work the outside of your tush! Be sure to keep your torso straight and bend deeply into your back leg to reap the benefits of this exercise.
- Plank to downward facing dog – While moving your body from downward facing dog to plank position, alternate bringing your knees in towards your chest to get a nice abdominal contraction.
NOTE: If you need some support for your wrists, you can come down to your knees and move back and forth as much as you can to get the same effect.
**Do these exercises for 1 minute and 45 seconds each, then take a 15 second break and move onto the next exercise. Complete each exercise for a total of 3 sets.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy!
Ashley Dale Roy
Wow, that looked easier than it was and I’m sweating a lot too. Thanks Ash, enjoy the rest of your long weekend!
Done! That was great!
Excellent!!
Oh wow! Did that with 15lbs each hand and that was enough!
I’d say! Nice work getting strong again!
I liked this one.
Hello Legs
Good stuff!
Loved the endurance challenge! Awesome!
I’ll have to do another one ;)
Finally got this one done. Took me 3 tries today to complete it – did the first 5 mins twice but baby kept waking up so had to wait till after bedtime lol But man I’m sweating! That was great! Thanks!
I’m impressed you kept coming back to it!!
Awesome workout. Thanks Ash
Anytime!!
Another great start to the day! My grip on the dumbbells was a challenge! WOWZA!
Nice work Joelle! I’m super impressed with your early morning workout sessions.
Got it done . Took a little longer .had to stop and deal with a cranky baby lol
That’s exactly what happened to me today!! Lol. So happy you came back and finished it.
It’s great to be back on the workout schedule after a nasty bout of mono! Feeling very sweaty!!!
Oh man!! Mono sucks!! So happy you’re feeling better. Welcome back!
Loved this one!
Wow killer one! Definitely feeling strong now, and I know it’s going to hurt tomorrow/Sat! :)
I bet it’s sinking in right about now Sarah! Hope you’re enjoying your weekend ;)
Curtsey lunges. Frenemy. So sweaty though, thanks Ash!
Frenemy! Hahaha.
This was so great! I was super sick for two weeks with pneumonia and it really knocked me on my ass. I have been finding that I get easily winded ever since, so this was a great slow and steady workout for me that left me feeling that much stronger having done it. Ill definitely come back to this one again soon.
Yeah it definitely kicks your ass for a while getting over that. I was so pleased to see you a Pound this morning too! Way to push Nicole.
Loved it! I normally skip the 30 min ones :/ as my littles don’t let me work out that long but I was able to squeeze it in this Saturday morning and I’m super glad I did! Thanks Ash
I’m super glad you did as well Jodie! Nice work, it’s good to sneak in a longer one once in a while!
Sweaty, did this one after fridays
Unreal! Great work. Enjoy your Saturday Ash!
This one went fast even with longer duration! Officially all caught up on all workouts in my inbox including bonuses up to this week! Now just need to hit this week’s three and wrap up Month 21 Sunday! I’ll be honest and I focussed on form and didn’t use weights with the courtesy lunges and after Cameron’s appointment yesterday I’m feeling like stress I’ve been carrying for months has been lifted and I’m ready to rock again. I attempted to eat a lot of stress away these past few months :s
If we were always “on” life would be boring. We need the ebbs and flows of life. Happy you’re on the up though. Can’t wait to have you back at it and wrapping up your 22nd month. We’ll need to hAve an anniversary tea!!!
Incredible! Whole body is rubber!
That’s what I like to hear!! Nice push Kristina!!
only had light weights sped it up, but still felt it everywhere…my arms feel like mush
Nice work Kim! Hope you didn’t flood over the weekend!
Hey I didn’t realize I had done this one a month ago…oh well…ditto to comment on Jun 25…this is #4..whew
Hahaha I love that you already did it and didn’t know! Nice work this week Kim!
Oldie but a goodie loved it. Thanks Ash
I’m so flattered you’re going back to these old ones! You rock Ash!