11/15/2022 0 Comments 4 minute peaceful warrior workoutPlace the bar behind your neck and rest it on your trapezius to avoid direct contact with your cervical vertebrae. Rest for 1 minute after the superset is complete, and perform the superset 2 more times. Then perform both exercises back-to-back, with no rest in between. Perform an 8-rep warmup set of each exercise. This workout consists of four, two-exercise supersets, and concludes with 20 minutes of interval training. Keeping your knees slightly bent and your back naturally arched, push your hips back and lower the weights until they’re just below your knees. Stand holding a dumbbell in each hand (palms facing your thighs). Rest for 1 minute after the superset is complete, and do a second superset. Perform a 6-rep warmup set of each exercise. Holding dumbbells in each hand, stand with one foot 2.5-3 feet in front of the other, each in line with its corresponding buttock. Keep your upper body erect as you descend until the top of your front thigh is parallel to the ground. Pause, then press back up to the starting position. Perform a 12-rep warmup set of each exercise. (Don’t have a ball? Replace with Mountain Climbers for 12 reps on each side) Advance as far as you can without arching your back, then pull back to the starting position. Keeping your knees and feet in place, roll the ball in front of you so your hips, torso, and arms slide forward. Kneel in front of the ball with your forearms pressed against it. (Don’t have a ball? Replace with 1-Leg Romanian Deadlifts for 8 reps on each side) Straighten your legs to roll the ball back out away from you, then lower your body to the floor. Pause for a second, then bend your legs to roll the ball towards your butt. Squeeze your glutes to raise your hips off the floor so your body is in a straight line from your shoulders to your ankles. Lie on the floor with your calves on a Swiss ball and your arms at your sides. Perform a 5-rep warmup set of each exercise. Perform the traditional pushup with your feet on a chair or bench. Stand with one foot 2.5-3 feet in front of the other, each in line with its corresponding buttock. Keep your upper body erect as you descend until the top of your front thigh is parallel to the ground. Pause, then press back up to the starting position.ĭecline Pushup (as many reps as possible): Perform a 8-rep warmup set of each exercise. This workout consists of two, two-exercise supersets. Crank out a set during commercials, while the shower warms up, or while your coffee brews-all those times you “don’t have time” to work out. Optional Extra Workouts: Ballantyne has also included a 10-minute bodyweight fat blaster (see page 4) that can be performed as many times as possible during the week. (Both the workout and intervals are outlined on page 3). Workout 2: On the weekend, perform the four supersets of the Warrior workout, as well as 20 minutes of interval training using the cardio method of your choice. Workout 1: Choose the bodyweight 15-minute workout (below) or the dumbbell 15-minute workout (on the next page) to perform in the middle of the week. The Weekend Warrior plan, developed by Craig Ballantyne, C.S.C.S., is designed to help busy guys stay in shape with one, long, weekend workout, and a midweek 15-minute session that can be done at home or in the gym. Too busy to workout? “No time” is no excuse anymore.
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