2013 Winter Warrior Workout

The days are short,  the weather in Cleveland is cold, and a new year is about to begin.  Why not usher in 2013 with a winter warrior workout to shake off the dark, chilly days?

This simple, yet grueling workout, coupled with proper nutrition should help keep you in fighting shape, prime and ready for warmer days to come.  Let’s get to it:

2013 Winter Warrior Workout:

Four days a week.  Ten exercises in a circuit.  Each circuit should be done three times.  You will do as many reps – proper form –  as you can for 45 seconds. Rest for 15 seconds and then move onto the next exercise.  Each circuit will last 10 minutes. Rest for 2 minutes and then redo the circuit until you have completed three rounds.  Do this for four weeks. Need help with the timing? Check out my Gymboss review.

No machines needed!
No machines needed!

You will start each workout with a 5 minute warm up of your choice. And you will conclude each workout with static stretching (20-30 holds).

The key is to keep moving. Using challenging weight when called for. These warrior workouts will meet your cardio, balance, core and strength needs all in under 45 minutes. You should leave the gym sweaty, exhausted and satisfied.

Workout 1

Workout 2

  • Dumbbell lateral raise
  • Hip thrusts
  • Bodyweight squats on BOSU
  • BOSU lunges with dumbbells
  • BOSU pushups
  • BOSU mountain climbers
  • One leg kettlebell bicep curl (stand on one leg, 6 on one side, 6 on another, repeat until time is up)
  • BOSU triangle pushups
  • BOSU crunch
  • BOSU burpee

Workout 3

  • Jumping jacks
  • Dumbbell squat/curl/shoulder press
  • Plank
  • V-ups
  • Dumbbell step ups
  • Jumping jacks
  • Dumbbell chest press on floor (6 on one side, 6 on another, repeat until time is up)
  • Dumbbell walking lunge
  • Superman
  • Dumbbell deadlift

Workout 4

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One Comment Add yours

  1. Reblogged this on SCSU Campus Rec and commented:
    It’s almost time for summer, you got to get that body in shape fast. Try this winter warrior workout!

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