Warrior Dash Strength Training Week 1

Warrior Dash Strength Training Week 1

Ditch cardio for a day and focus on strengthening your entire body—head to toe. You will complete this Warrior Dash training workout in circuit fashion (minimal rest between exercise), but focus on good form and using a weight that is challenging but allows you to finish all 10 repetitions of each exercise. Once all exercises have been completed, repeat the entire circuit. If you have extra time, add a third round!

Strength Training Week 1

Goal: 10 Reps | 2 Sets

Lung to Press


  1. Stand upright, holding dumbbells at shoulder level, elbows bent.
  2. Step forward, dropping your back knee and leaning your torso slightly forward, with the dumbbells at shoulder level.
  3. In the lunge position, press the dumbbells overhead, extending your arms fully.
  4. Push back off your front leg, and lower the dumbbells to return to start position.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Barbell

Rear Delt Row


  1. Sit upright with your chest against the pad and your hands straight out in front at shoulder height, holding the handles.
  2. Pull the handles out to the side and back to where your hands are in line with your torso.
  • Return to the start position and repeat, keeping your chest against the pad and your arms straight throughout.

Uni Stiff Leg Deadlift


  1. Stand upright, holding a dumbbell in one hand, with the same side’s foot raised slightly off the floor.
  2. Lower the dumbbell toward the floor, shifting your hips back and keeping your foot raised and back flat.
  3. Push off the standing foot to return to the upright position.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Kettlebell

Incline Bench Press


  1. Lie on an incline bench holding the dumbbells at shoulder level, with your elbows bent.
  2. Press the dumbbells up until your arms are straight up over your chest.
  • Lower the dumbbells back to shoulder level and repeat.

Equipment Sub: Barbell

Lateral Step Up


  1. Stand with one foot on a step or bench, to the side, holding dumbbells by your sides.
  2. Push down on your top foot, stepping up and laterally onto the box.
  3. Step down and to the side with the outside foot, keeping the other on the box.
  • Complete all reps on one side before switching to the other side.

Reciprocal Bent Over Row


  1. Stand on a BOSU and bend forward at your waist, with your knees slightly bent and your back flat, holding one dumbbell at chest level and the other with your arm straight.
  2. Lift one dumbbell straight up to your chest while lowering the other to a straight arm position, keeping your back neutral/flat throughout.
  • Both dumbbells should be moving at the same time, but in opposite directions.

Uni Leg Press


  1. Sit in the leg press machine with one foot on the platform, knee bent, and the other leg hanging down in front.
  2. Press your foot into the platform, pushing the seat away and extending your leg fully.
  3. Bend your hips and knee, return to the start position, and repeat.
  • Complete all reps on one side before switching to the other side.

Uni French Press


  1. Lie with your upper back on the BOSU, holding one dumbbell in your hand with your arm straight up over your chest.
  2. Bend at the elbow, bringing the dumbbell down to the side of your head.
  3. Straighten your arm, raising the dumbbell back up to the start position.
  • Complete all reps on one side before switching to the other side.

Core Rotation


  1. Stand upright, holding the end of a weighted bar at chest level with your elbow bent and the other end anchored on the floor against a solid object.
  2. Twist your upper body to one side, lowering the bar down to the side of that knee and bending at your hips and knees.
  3. Return to the upright mid-position and repeat to the other side.
  • Alternate sides with each rep.

You’re done! Way to push your limits.

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