BONUS CHRISTMAS DOJO WORKOUTS

© Training For Warriors, LLC

Disclaimer:

You must get your physician’s approval before beginning this exercise program.

These recommendations are not medical guidelines but are for educational purposes only.
You must consult your physician prior to starting this program or if you have any medical
condition or injury that contraindicates physical activity. This program is designed for healthy
individuals 18 years and older only.

The information in this report is meant to supplement, not replace, proper exercise training.
All forms of exercise pose some inherent risks. The editors and publishers advise readers to
take full responsibility for their safety and know their limits. Before practicing the exercises in
this book, be sure that your equipment is well­maintained, and do not take risks beyond
your level of experience, aptitude, training and fitness. The exercises and dietary programs in
this book are not intended as a substitute for any exercise routine or treatment or dietary
regimen that may have been prescribed by your physician.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform
any exercise unless you have been shown the proper technique by a certified personal
trainer or certified strength and conditioning specialist. Always ask for instruction and
assistance when lifting. Don’t perform any exercise without proper instruction. Always do a
warm­up prior to strength training and interval training.

See your physician before starting any exercise or nutrition program. If you are taking any
medications, you must talk to your physician before starting any exercise program, including
Training For Warriors. If you experience any lightheadedness, dizziness, or shortness of
breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30
years old. Please discuss all nutritional changes with your physician or a registered dietitian.
If your physician recommends that you don’t use Training For Warriors, please follow your
doctor’s orders.

© Training For Warriors, LLC

 Never Skip A Warm­Up!

Although the workout information in this document is from TFW tried and tested training
programs, there is no information or guidelines for the warm up.

However, the warm up is the cornerstone of the entire TFW System – for that reason this
document cannot possibly go into as much detail as required for you to understand the
importance of the warm up and its role in achieving amazing results with the TFW training
system.

Almost 50% of the TFW Level 1 Certification Course is dedicated to teaching the methods
used in the TFW warm up so you can maximize results in your own training or our clients.

If you are interested in learning more about the TFW System and becoming TFW L1
Certified we have a list of upcoming events on our website
(http://www.trainingforwarriors.com/certifications/level­1)

In the meantime, you can get a very good understanding of the TFW warm up and the
majority of the exercises used in the TFW System from the three books that are currently
available at your local book store and on Amazon.

Warrior Cardio
http://www.amazon.com/Warrior­Cardio­Revolutionary­Metabolic­Training/dp/0062074288/

Ultimate Warrior Workouts

http://www.amazon.com/Ultimate­Warrior­Workouts­Training­Warriors/dp/0061735221/

Training For Warriors: MMA Workouts

http://www.amazon.com/Training­Warriors­Ultimate­Martial­Workout/dp/0061374334

© Training For Warriors, LLC

 Dojo Workouts
The TFW System uses two different types of workouts – Strength Days and Hurricane
Days.

Strength Days will be either Total Body, Lower Body or Upper Body workouts.

Hurricane Days include all TFW Metabolic workouts ­ Energy Circuits, Complex
Workouts and of course the TFW signature workout itself – The Hurricane.

The TFW System is based on FOUR training sessions per week MAXIMUM.

TWO Strength Days + TWO Hurricane Days. All of the Dojo Workouts are
interchangeable, so you can switch out any Strength Workouts for Strength Workouts and
any Hurricane Workout for any Hurricane Workout.

Yes, the system is also very flexible. You can use the system 2­3 days per week or even 5
days per week. This document is not designed to educate you on the complete programming
philosophy of the TFW System but to give you a taste of the amazing results you can
achieve with it.

If you want to learn more, look into the TFW books and certification courses and take
advantage of the Q&A sessions on the live Dojo Webinars as well as the Ask Coach
Rooney section in the Dojo members area.

Any exercises listed here you are unsure of can be found in the TFW books or with a quick
search on YouTube.

© Training For Warriors, LLC

 Strength Workouts

ADW ​Active Dynamic Warmup DB ​

Dumbbell
RDL ​
Romanian Deadlift SL ​
Single Leg
SA ​
Single Arm SB ​
Stability Ball
BB ​
Barbell OVD Over Head

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 Hurricane Workouts

BW ​Body Weight
KB ​
Kettlebell
MB Medicine Ball

© Training For Warriors, LLC

 TrainingForWarriors.com

TFW Facebook ­
https://www.facebook.com/TrainingForWarriorsHQ

Martin Rooney's Twitter ­ https://twitter.com/martinrooney1

TFW YouTube ­ http://www.youtube.com/user/TFWarriors1

© Training For Warriors, LLC