Warrior Workout Challenge Week #16

5-Day Warrior Workout Challenge Calendar

Day 1: Upper Body Strength

• Warm-up:

  • Jumping Jacks - 2 minutes

  • Arm Circles - 1 minute forward, 1 minute backward

  • High Knees - 2 minutes

  • Shoulder Shrugs - 1 minute

• Workout: 6 Rounds (Adjust reps to fitness level)

  • Wide Push-ups - 15 reps

  • Decline Push-ups - 15 reps

  • Tricep Extensions (using a weight or household item) - 20 reps

  • Plank Rotations - 20 reps (10 each side)

  • Plank - 1 minute

• Cool Down:

  • Forward Fold - 1 minute

  • Child's Pose - 1 minute

  • Cat-Cow Stretches - 1 minute

  • Seated Shoulder Stretch - 1 minute each side

  • Deep Breathing - 2 minutes

Day 2: Lower Body Power

• 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: 6 Rounds (Adjust reps to fitness level)

  • Sumo Squats - 20 reps

  • Lateral Lunges - 15 reps each leg

  • Calf Raises on a Step - 25 reps

  • Hip Thrusts - 20 reps

  • Wall Sit with Single Leg Raise - 1 minute (30 seconds each leg)

• 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: Cardio and Core

• Warm-up:

  • Jumping Jacks - 2 minutes

  • Arm Circles - 1 minute forward, 1 minute backward

  • High Knees - 2 minutes

  • Shoulder Shrugs - 1 minute

• Workout: 6 Rounds (Adjust reps to fitness level)

  • Speed Skaters - 20 reps (10 each side)

  • Plank Jacks - 1 minute

  • Bicycle Crunches - 30 reps (15 each side)

  • Flutter Kicks - 1 minute

  • Mountain Climbers - 30 reps (15 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 4: Flexibility and Balance

• Warm-up:

  • Jumping Jacks - 2 minutes

  • Arm Circles - 1 minute forward, 1 minute backward

  • High Knees - 2 minutes

  • Shoulder Shrugs - 1 minute

• Workout: 6 Rounds (Adjust reps to fitness level)

  • Forward Fold - 1 minute

  • Standing Quad Stretch - 30 seconds each side

  • Pigeon Pose - 1 minute each side

  • Warrior Pose Sequence (Warrior I, Warrior II, Reverse Warrior) - 1 minute each side

  • Tree Pose - 1 minute each side

• Cool Down:

  • Child's Pose - 1 minute

  • Deep Breathing - 2 minutes

Day 5: Full Body HIIT

• Warm-up:

  • Jumping Jacks - 2 minutes

  • Arm Circles - 1 minute forward, 1 minute backward

  • High Knees - 2 minutes

  • Shoulder Shrugs - 1 minute

• Workout: 6 Rounds (Adjust reps to fitness level)

  • Burpees - 10 reps

  • Squat to Press (using a weight or household item) - 15 reps

  • Mountain Climbers - 30 reps (15 each side)

  • Push-ups - 15 reps

  • Plank with Shoulder Tap - 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

Keep pushing your limits and enjoy the challenge! 💪🏽