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Warrior Workout

Warrior Workout

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Published by rvanrooyen
The Warrior Body weight only workout
The Warrior Body weight only workout

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Published by: rvanrooyen on May 15, 2014
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07/04/2015

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The warrior WORKOUT

Day 1 —PT Pyramid:

Pull-ups 1-10-1
Push-ups 2-20-2
Squats 3-30-3
Dips / Lunges 1-10-1 or Abs of choice 2-20-2

Notes: Eventually, 1–10-1 pyramid will be easy to do. It may be time to push that to new
levels and go for a 12–15 high pyramid.

Day 2 – Day off or easy non impact cardio option

Day 3 — PT Super Set:

Warm-up: Repeat 5-10 times
Jumping Jacks 10
Push-ups 10

Repeat 10–15 times
Pull-ups 5-10
Push-ups 10–20
Squats 15-30
Dips / Lunges 5-10 or Abs of choice 10-20
Bike 1:00-5:00

Day 4 – Day off or easy non impact cardio option

Day 5 — Max Rep PT:

Warm-up: Repeat 5-10 times
Jumping Jacks 10
Squats 10

Repeat 5-10 times
Pull-ups Max
Push-ups Max
Squats 20-40
Dips / Lunges / Abs of choice 10-20

Day 6 – Day off or easy non impact cardio option

Day 7 – Repeat cycle

TIPS:

• Workout when it is most convenient for you
• Remember that consistency and progression are the keys to progress
• Get your diet in order first and foremost
• Never sacrifice sleep for exercise
• Remember that the vast majority of your results will come from your diet, so always be
careful that your exercise and sleep habits don’t cause you to overeat

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