Warrior Workout Challenge Week #3

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: 5 Rounds (Adjust reps to fitness level)

  • Diamond Push-ups - 15 reps

  • Pike Push-ups - 15 reps

  • Tricep Dips (using a chair or bench) - 20 reps

  • Plank Shoulder Taps - 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: 5 Rounds (Adjust reps to fitness level)

  • Jump Squats - 20 reps

  • Bulgarian Split Squats - 15 reps each leg

  • Calf Raises - 25 reps

  • Glute Bridges - 20 reps

  • Wall Sit - 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 3: Cardio Blast

• Warm-up:

  • Jumping Jacks - 2 minutes

  • Arm Circles - 1 minute forward, 1 minute backward

  • High Knees - 2 minutes

  • Shoulder Shrugs - 1 minute

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

  • Burpees - 15 reps

  • High Knees - 1 minute

  • Jumping Lunges - 20 reps (10 each leg)

  • Mountain Climbers - 30 reps (15 each side)

  • Skaters - 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 4: Core and Abs

• Warm-up:

  • Jumping Jacks - 2 minutes

  • Arm Circles - 1 minute forward, 1 minute backward

  • High Knees - 2 minutes

  • Shoulder Shrugs - 1 minute

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

  • Bicycle Crunches - 30 reps (15 each side)

  • Leg Raises - 15 reps

  • Russian Twists - 30 reps (15 each side)

  • Flutter Kicks - 1 minute

  • 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 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: 5 Rounds (Adjust reps to fitness level)

  • Push-ups - 15 reps

  • Squats - 20 reps

  • Mountain Climbers - 30 reps (15 each side)

  • Burpees - 10 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

Keep up the hard work and stay committed to your Warrior Workout Challenge! 💪🏽