Warrior Workout Challenge Week #1

5-Day Warrior Workout Challenge Calendar

Day 1: Strength and Endurance

• Warm-up:

  • Jumping Jacks - 2 minutes

  • Arm Circles - 1 minute forward, 1 minute backward

  • High Knees - 2 minutes

  • Hip Circles - 1 minute each direction

• Workout: 5 Rounds (Adjust reps to fitness level)

  • Push-ups - 15 reps

  • Squats - 20 reps

  • Mountain Climbers - 30 reps (15 each side)

  • Lunges - 20 reps (10 each leg)

  • Plank - 1 minute

• Cool Down:

  • Forward Fold - 1 minute

  • Child's Pose - 1 minute

  • Cat-Cow Stretches - 1 minute

  • Seated Hamstring Stretch - 1 minute each leg

  • Deep Breathing - 2 minutes

Day 2: Agility and Flexibility

• Warm-up:

  • Jumping Jacks - 2 minutes

  • Arm Circles - 1 minute forward, 1 minute backward

  • High Knees - 2 minutes

  • Hip Circles - 1 minute each direction

• Workout: 5 Rounds (Adjust reps to fitness level)

  • Burpees - 10 reps

  • Side Plank - 30 seconds each side

  • Glute Bridges - 20 reps

  • Bicycle Crunches - 20 reps (10 each side)

  • Leg Raises - 15 reps

• Cool Down:

  • Forward Fold - 1 minute

  • Child's Pose - 1 minute

  • Cat-Cow Stretches - 1 minute

  • Seated Hamstring Stretch - 1 minute each leg

  • Deep Breathing - 2 minutes

Day 3: Core and Balance

• Warm-up:

  • Jumping Jacks - 2 minutes

  • Arm Circles - 1 minute forward, 1 minute backward

  • High Knees - 2 minutes

  • Hip Circles - 1 minute each direction

• Workout: 5 Rounds (Adjust reps to fitness level)

  • Russian Twists - 30 reps (15 each side)

  • Single-leg Deadlifts - 10 reps each leg

  • Spiderman Plank - 15 reps each side

  • Standing Calf Raises - 20 reps

  • Boat Pose - 1 minute

• Cool Down:

  • Forward Fold - 1 minute

  • Child's Pose - 1 minute

  • Cat-Cow Stretches - 1 minute

  • Seated Hamstring Stretch - 1 minute each leg

  • Deep Breathing - 2 minutes

Day 4: Full Body Circuit

• Warm-up:

  • Jumping Jacks - 2 minutes

  • Arm Circles - 1 minute forward, 1 minute backward

  • High Knees - 2 minutes

  • Hip Circles - 1 minute each direction

• Workout: 5 Rounds (Adjust reps to fitness level)

  • Push-ups - 15 reps

  • Squats - 20 reps

  • Burpees - 10 reps

  • Side Plank - 30 seconds each side

  • Bicycle Crunches - 20 reps (10 each side)

• Cool Down:

  • Forward Fold - 1 minute

  • Child's Pose - 1 minute

  • Cat-Cow Stretches - 1 minute

  • Seated Hamstring Stretch - 1 minute each leg

  • Deep Breathing - 2 minutes

Day 5: Cardio and Core

• Warm-up:

  • Jumping Jacks - 2 minutes

  • Arm Circles - 1 minute forward, 1 minute backward

  • High Knees - 2 minutes

  • Hip Circles - 1 minute each direction

• Workout: 5 Rounds (Adjust reps to fitness level)

  • Mountain Climbers - 30 reps (15 each side)

  • Glute Bridges - 20 reps

  • Russian Twists - 30 reps (15 each side)

  • Leg Raises - 15 reps

  • Plank - 1 minute

• Cool Down:

  • Forward Fold - 1 minute

  • Child's Pose - 1 minute

  • Cat-Cow Stretches - 1 minute

  • Seated Hamstring Stretch - 1 minute each leg

  • Deep Breathing - 2 minutes

Stay strong and enjoy your Warrior Workout Challenge! 💪🏽