Warrior Workout Challenge Week #19

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)

  • Archer Push-ups - 12 reps (6 each side)

  • Pike Push-ups - 15 reps

  • Superman - 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)

  • Jump Squats - 20 reps

  • Curtsy Lunges - 15 reps each leg

  • Calf Raises on a Step - 25 reps

  • Hip Thrusts - 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 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)

  • Tuck Jumps - 15 reps

  • Mountain Climbers - 30 reps (15 each side)

  • V-Ups - 20 reps

  • Plank Jacks - 1 minute

  • Russian Twists - 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)

  • Downward Dog - 1 minute

  • Forward Fold - 1 minute

  • Butterfly Stretch - 1 minute

  • Seated Spinal Twist - 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

  • Jump Squats - 20 reps

  • Push-ups - 15 reps

  • Mountain Climbers - 30 reps (15 each side)

  • 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 pushing your limits and enjoy the challenge! 💪🏽