Training for Warriors

Bring Out The Warrior Within

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May 13, 2013 Upper Body Day

Ignite your Inner Warrior and bring out your competitive drive!

Warmup
Bench Press 5×4
Weighted Chin-Up 4×5
Lat-Pull Down 3×8
Barbell Overhead Press 3×8
Abs
Russian Twists 3×20
Weighted Sit-up 3×10
Ab Crunch (Feet Up) 3×20
Stretch

For exercise descriptions refer to our Ultimate Warrior Workouts book
Post your pictures and results on our TFW Facebook Page to be featured in a future workout
Leave a comment below on how the workout went!

May 10, 2013 Lower Body Day

Ignite your Inner Warrior and bring out your competitive drive!

Warmup
Deadlift 5×3
Walking Barbell Lunges 3×12 ea. leg
RDL’s 3×10
Straight-Leg Raises 3×20
Russian Twist 3×20 ea.
Stretch

For exercise descriptions refer to our Ultimate Warrior Workouts book
Post your pictures and results on our TFW Facebook Page to be featured in a future workout
Leave a comment below on how the workout went!

May 9, 2013 Lower Body Day

Ignite your Inner Warrior and bring out your competitive drive!

Test yourself, break records and compete against other members

Hurricane Category 4
TFW Warm-up
1a. Treadmill at 11 mph and 10% grade incline for 3 sets of 30 seconds
1b. Incline Pushup 3×10
1c.

May 7, 2013 Hurricane Day

Ignite your Inner Warrior and bring out your competitive drive!

Test yourself, break records and compete against other members

Hurricane Category 4
TFW Warm-up
1a. Treadmill at 11 mph and 10% grade incline for 3 sets of 30 seconds
1b. Incline Pushup 3×10
1c.

May 6, 2013 Upper Body Day

Ignite your Inner Warrior and bring out your competitive drive!

Warmup
Bench Press 5×4

Lat-Pull Down 3×8
Barbell Overhead Press 3×8
Abs
Russian Twists 3×20
Weighted Sit-up 3×10
Ab Crunch (Feet Up) 3×20
Stretch

For exercise descriptions refer to our Ultimate Warrior Workouts book
Post your pictures and results on our TFW Facebook Page to be featured in a future workout
Leave a comment below on how the workout went!

May 3, 2013 Lower Body Day

Ignite your Inner Warrior and bring out your competitive drive!

Warmup
Squat 4×5
 
Dumbbell Revere Lunge 3×12 ea. leg
Glute Ham Raise 3×10
 
Ab Board Sit-Ups 3×20
Russian Twists 3×20 ea.
Stretch

For exercise descriptions refer to our Ultimate Warrior Workouts book
Post your pictures and results on our TFW Facebook Page to be featured in a future workout
Leave a comment below on how the workout went!

April 26, 2013 Lower Body Day

Ignite your Inner Warrior and bring out your competitive drive!

Warmup
Squat 4×5
 
Dumbbell Revere Lunge 3×12 ea. leg
Glute Ham Raise 3×10
 
Ab Board Sit-Ups 3×20
Russian Twists 3×20 ea.
Stretch

For exercise descriptions refer to our Ultimate Warrior Workouts book
Post your pictures and results on our TFW Facebook Page to be featured in a future workout
Leave a comment below on how the workout went!

April 23, 2013 Hurricane Day

Ignite your Inner Warrior and bring out your competitive drive!

Test yourself, break records and compete against other members

Hurricane Category 4

1a. Treadmill at 11 and 10% incline for 3 sets of 30 seconds
1b. Chin-Up 3×8
1c. T-Pushup 3×10

2a.

April 22, 2013 Upper Body Day

Ignite your Inner Warrior and bring out your competitive drive!

Warmup
Bench Press 5×4
Weighted Chin-Up 4×5
Lat-Pull Down 3×8
Barbell Overhead Press 3×8
Abs
Russian Twists 3×20
Weighted Sit-up 3×10
Ab Crunch (Feet Up) 3×20
Stretch

For exercise descriptions refer to our Ultimate Warrior Workouts book
Post your pictures and results on our TFW Facebook Page to be featured in a future workout
Leave a comment below on how the workout went!

April 19, 2013 Lower Body Day

Ignite your Inner Warrior and bring out your competitive drive!

Warmup
Deadlift 5×3
Walking Barbell Lunges 3×12 ea. leg
Straight-Leg Raises 3×20
Russian Twist 3×20 ea.
Stretch

For exercise descriptions refer to our Ultimate Warrior Workouts book
Post your pictures and results on our TFW Facebook Page to be featured in a future workout
Leave a comment below on how the workout went!