Warrior Dash Strength Training Week 4

Warrior Dash Strength Training Week 4

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 4

Goal: 15 Reps | 2 Sets


Foot Up Split Squat

01-LeSt-DB_Foot_Up_Split_Squat_M

  1. Stand upright, with one foot on a bench behind, while holding dumbbells with your arms by your sides.
  2. Drop your body down toward the floor, bending at your hips and knees and leaning your torso slightly forward.
  3. Push off your front foot to return to the start position.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Plate


Mixed Grip Bench Press

02-ChSt-DB_Mixed_Grip_Bench_Press_M

  1. Lie on a bench with dumbbells at shoulder level, elbows bent with one palm facing in and the other facing forward.
  2. Press the dumbbells straight up over your chest, and do not turn your wrists.
  3. Push off your front foot to return to the start position.
  • Lower the dumbbells back to shoulder level and repeat.
  • Complete all reps in one orientation before switching to the other orientation.

Suitcase Row

03-BaSt-BB_Suitcase_Row_M

  1. Squat holding a barbell in one hand, to one side, with your arm straight and your back flat.
  2. Pull the barbell up to your chest, bending at the elbow.
  • Keep your back flat and in a squat position throughout.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Dumbbell, Plate


Step Down

04-LeSt-DB_Step_Down_M

  1. Stand upright on a bench, holding dumbbells, with one foot off to the side.
  2. Lower your body down into a squat position to where your foot just touches the floor, keeping your back flat.
  3. Push off your top foot to return to the upright position.
  • Complete all reps on one side before switching to the other side.

Kickback

05-TrSt-CB_Kickback_M

  1. Bend forward at your waist, with your knees slightly bent and your back flat, holding a cable in one hand with your elbow bent at 90 degrees.
  2. Straighten your arm back and up, keeping your shoulder steady and your back flat.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Tubing


Side Press

06-ShSt-DB_Side_Press_M

  1. Stand upright, holding one dumbbell at shoulder height, palm in.
  2. Bend forward at the waist, shift your hips back, and extend the dumbbell overhead as you reach toward the floor with your other hand. Try to make a straight line from hand to hand.
  3. Return to the upright position, lowering the dumbbell back to your shoulder.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Kettlebell, Barbell


Torso Rotation

07-AbSt-CB_Torso_Rotation_M

  1. Stand upright, turning to face one side, holding a cable in both hands with your arms straight.
  2. Twist to the opposite side, turning your head and shoulders, keeping your arms straight.
  • Twist back to the starting side, allowing only your hips and shoulders to move, keeping your arms straight throughout.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Tubing

You’re done! Way to push your limits.

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