Warrior Dash Strength Training Week 2

Warrior Dash Strength Training Week 2

Ditch cardio for a day and focus on strengthening your entire body—head to toe. You will complete this workout in circuit fashion (minimal rest between exercise), but focus on good form and using a weight that is challenging but allows you to complete all 15 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 2

Goal: 15 Reps | 2 Sets


Reverse Lunge

01-LeSt-BW_Reverse_Lunge_M

  1. Stand upright, with your arms by your sides.
  2. Take a step backward, dropping your back knee to the floor and leaning your torso slightly forward with your weight on your front leg.
  3. Push off your front foot to return to the start position.
  • Complete all reps on one side before switching to the other side.

Walk Out Push-Up

02-ChSt-BW_Walk_Out_Push_Up_M

  1. Stand upright, with your arms by your sides. Bend forward at the waist and place your hands on the floor, in front.
  2. Walk your hands out until your body is straight, in the top position of a push-up.
  3. Perform a push-up.
  4. Walk your hands back in and return to the upright position.

Assisted Pull-Up

03-BaSt-MA_Assisted_Pull_Up_M

  1. Hold the handles, using a wide overhand grip, and kneel on the pad.
  2. Pull your body up, bending at the elbows until your chin reaches your hands.
  • Lower back down to where your arms are fully extended.

Crossover Lunge

04-LeSt-BW_Crossover_Lunge_M

  1. Stand upright, with your arms by your sides.
  2. Step forward and across in front of your other leg, lowering your body down and leaning your torso slightly forward.
  3. Push down on your front foot to return to the start position.
  • Complete all reps on one side before switching to the other side.

Android Press

05-ShSt-DB_Arnold_Press_M

  1. Stand upright, holding dumbbells at shoulder height, with your elbows bent and your palms facing back.
  2. Press the dumbbells overhead, extending your arms fully and turning at the wrists to finish with palms facing out.
  • Keep your back flat and remain upright throughout the movement.

Reciprocal Curl

06-BiSt-DB_Curl_Recip_M

  1. Stand upright, holding dumbbells with your arms straight by your sides, palms facing forward.
  2. Raise one dumbbell up to your shoulder, bending at the elbow while lowering the other down to your side.
  • Both dumbbells should be moving at the same time, but in opposite directions.

Equipment Sub: Kettlebells


Close Push-Up

07-TrSt-BW_Close_Push_Up_1_M

  1. Support your body on your toes and hands, with your hands inside your shoulders and your elbows bent, chest nearly touching the floor.
  2. Push up to a straight arm position.
  • Lower your body back to the start position and repeat, keeping your back flat and your hips in line with your shoulders throughout.

Lo-Hi Chop

08-AbSt-DB_Lo_Hi_Chop_M

  1. Stand upright, facing to one side, holding a dumbbell in both hands at one knee with your arms straight.
  2. Raise the dumbbell up and across your body from your knee to your opposite shoulder.
  • Concentrate on moving your hips and shoulders, not your arms.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Plate, Med Ball

You’re done! Way to push your limits.

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