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Warrior Move Stopwatch Workout Video

I don’t remember if it was Lena or Olivia that asked for this workout. It might have been both of you. But I do remember someone saying they would like to see a workout with a longer countdown time. This workout is six different combination moves that are performed for a set amount of time. You want to get as many repetitions as possible in the set time. Then I will throw in a bonus of abdominal moves with the jump rope in between. I got great feedback about my last video with jump rope between the exercises. This is a different variation. As always, remember to work at your fitness level and take breaks when you need to. The workout breakdown is below.

Set timer for Stopwatch.

1. Warrior Gauntlet (5 minutes)
Roll back – feet overhead – fling feet forward and hop into plank/hold/2x Push-ups then hop feet in & hop forward. Grab weight/clean & press/weight down and hop back

2. Right Side Shovel/Side Lunge/Reverse Lunge (3 minutes)
Squat & shovel weight to right side/clean to chest/Hold/Left Side Lunge – back to center – Left Reverse Lunge with Overhead Press

3. Left Side Shovel/Side Lunge/Reverse Lunge (3 minutes)
Squat & shovel weight to left side/clean to chest/Hold/Right Side Lunge – back to center – Right Reverse Lunge with Overhead Press

4. Cross Hand Walk Burpee Challenge (4 minutes)
2x Jump Lunge – hop to plank – 2x cross hand walk with down – up Push-up/2x Plank toe touch to opposite hand/2x Plank Jack – Hop up tuck jump

5. Alternate Lunge Combo with Overhead Press & Side Crunch (4 minutes)
Reverse Lunge – Bag to Outside of front knee/clean to chest/Front Bench Lunge with Overhead Press/hold/Twist Elbow to Opposite Waist/Step back and repeat on other leg

6. Commando Push-up/Cross Hand Walk combo (5 minutes)
Commando Push-up Right then Left/2x Cross Hand Walk/Hold/10x Oblique Mountain Climbers/Frog Hop Feet in/Hold/3x Low Plies Pulse to Plies Jump Squat/down & repeat other way.

Bonus: Abs with Jump Rope

5/30/5/30 6 rounds
1a. Competition Sit-up
1b. Roll over/hands on ball/Knee crunch to opposite elbow

Jump Rope 10/50 4 rounds

5/30/5/30 6 rounds
2a. Seated Taps Side to Side (over ugi or bench)
2b. Oblique Knee Crunch In (in boat position pull knees in/out & shift sides)

Jump Rope 10/50 4 rounds

5/30/5/30 6 rounds
3a. Plank Right Knee Crunch In (Floor or Ball) (Zuzana did this one)
3b. Plank Left Knee Crunch In (Floor or Ball) (Zuzana did this one)

Jump Rope 10/50 4 rounds

5/30/5/30 6 rounds
4a. Sandbag Roll-up to Get Up
4b. Yoga Push-up (Either Vinyasa or Regular)

Jump Rope 10/50 4 rounds

Enjoy,

Michele