Author Archives: TFW Support

Ignite your Inner Warrior and bring out your competitive drive! Hurricane Category 4   TFW Warm-up 1a. Treadmill at 9.5 mph and 10% grade incline for 3 sets of 30 seconds 1b. Inverted Row 3×10 (Pg. 30) 1c. Hip Raise Crunch 3×20 (Pg. 164)   2a. Treadmill at 10.5 mph and 10% grade incline for [...]

Ignite your Inner Warrior and bring out your competitive drive! Warmup Triangle Pushup 2×10 Regular Pushup 2×10 Close-Grip Bench Press 4×8 DB Incline Chest Press 3×12 Weighted Chin-up 3×8 Inverted Row 3×10 Hammer Curl and Press 3×10 DB Tricep Overhead Press 3×10 Abs Knee Grabs 3×20 Hip Raises 3×20 Hanging Knee Raises 3×10 Stretch For [...]

Ignite your Inner Warrior and bring out your competitive drive! Warmup   Squat 4×5 Stiff-Legged Deadlift 3×10 Walking Lunges 3×12 ea. leg  Ab Crunch (Feet Up) 3×20 Ab Board Hip Lift 3×12   Stretch For exercise descriptions refer to our Ultimate Warrior Workouts book Post your pictures and results on our TFW Facebook Page to [...]

Ignite your Inner Warrior and bring out your competitive drive! Hurricane Category 3 TFW Warm-up 1a. Treadmill at 10mph and 10% grade incline for 3 sets of 30 seconds 1b. Rope Pull Crunch 3×20 (Pg. 165) 1c. Triangle Pushup 3×10 (Pg. 132)   2a. Treadmill at  11mph and 10% grade incline for 3 sets of 25 seconds [...]

Ignite your Inner Warrior and bring out your competitive drive! Hurricane Category 3 TFW Warm-up 1a. Treadmill at 10mph and 10% grade incline for 3 sets of 30 seconds 1b. Rope Pull Crunch 3×20 (Pg. 165) 1c. Triangle Pushup 3×10 (Pg. 132)   2a. Treadmill at  11mph and 10% grade incline for 3 sets of 25 seconds [...]

Ignite your Inner Warrior and bring out your competitive drive! Warmup Divebomber 2×10 Side to Side Hover 2×10 Reverse Grip Press 4×8 Two-Arm Floor Triangle Pullup 3×8 Inverted Row 3×10 Bicep Curl, Press 3×10 DB Tricep Overhead Press 3×10 Abs Barbell Abdominal Twist 3×8 Hanging Around the World Pullup 3x6ea. side Barbell Sit-Up 3×15 Stretch [...]

Ignite your Inner Warrior and bring out your competitive drive! Hurricane Category 3 TFW Warm-up *Do one exercise right after another for 3 sets then move on to the next group   1a. Treadmill at 10.5 mph and 10% grade incline for 3 sets of 30 seconds 1b. Bar Dips 3×12 (Pg. 13) 1c. Shin to Bar [...]

Ignite your Inner Warrior and bring out your competitive drive! Warmup Pushups 1. Knuckle Pushup 2×10 (Pg. 230) 2. Corkscrew Pushup (p. 114) 2×10 Main 3. Bench Press (p. 235) 4×8 4. Bar Dips (p. 13) 3×8 5. Inverted Row 3×10 (Pg. 30) 6. DB One-Arm Row (p. 21) 2×8 ea. arm 7. Bicep Curl [...]

Ignite your Inner Warrior and bring out your competitive drive! TFW Warm-up 1) Deadlift 4 sets of 5 2) Barbell Split Squat 4 sets of 8 ea. leg 3) Glute-Ham Raise 3 sets of 10 4) Knee Grabs 3×20 5) Hanging Knee-Ups 3×10 6) Plank 3×45 sec. Finish up with all TFW Flexibility Stretches For [...]