Train, eat and move like a warrior in the Primal Warior Workout 💪🥊🏃🥗
Day 1 💪
🏃Warm up
Rowing machine
5 minutes
🏋️♀️ Main workout
Squat
Curl and press
Plank
Hammer smash
30 seconds each exercise - 1 minute rest
X 4
💪Finisher
Battle rope
30 seconds on 30 seconds off x 5
Day 2 💪
Steady cardio x 15 minutes
Core
10 sit ups - 10 leg raises x 5
Day 3 💪
🏃 Warm up
Rowing machine x 5 minutes
🏋️♀️ Main Workout
Kettlebell Goblet Squats
Kettlebell Row
Sit ups
Baseball bat smash on punch bag
30 seconds each exercise - 1 minute rest
X 4
💪 Finisher
Ski erg
30 seconds on 30 seconds off x 5
Day 4 💪
Steady cardio x 15 minutes
Core
10 sit ups - 10 leg raises x 5
Day 5 💪
🏃 Warm up
Rowing machine x 5 minutes
🏋️♀️ Main Workout
Barbell deadlift
Barbell row
Barbell clean
X 10 reps each exercise - recover
X 4 sets
💪 Finisher
Air bike
30 seconds on 30 seconds off x 5
👍 Warrior Workout Daily Tips
Increase daily step count by 2000 steps a day - this will only take an extra 20 minutes a day.
Eat at least 5 pieces of fruit and veg.
Increase you non exercise movement as much as possible, take the stairs, walk to the shop rather than drive. Take a stroll round the park etc .
👍 Workout Pointers
Start your workouts slowly and increase the intensity and the weight over time - a warrior is made over time.
When you’re used to the lifts, aim for the last few reps to be difficult.
Increase the weights gradually over time. Such as by 2.5kgs on the barbell and the next dumbbell weight up.
Keep your form controlled on the free weight exercises.
Try counting 2 seconds up and 2 seconds down for each lift.
On the cardio machines, record your workout. Such as the 500 meter pace on the rowing machine/ski erg and watts on the watt bike and the air bike - or take note of the total number of meters over each session.
🥗 The Warrior Diet Guide
Eat mostly natural foods, plenty of vegetarians, lean meats and fruits.
Base meals on high protein foods. Aiming for 1 gram of protein per kg of body weight.
Drink 2 to 3 litres of water every day.
Batch cook meals, having healthy meals in fridge or freezer is a like a treat to yourself throughout the week.
Take healthy snacks with you to work, apples, bananas, oranges, carrots, celery, nuts, humus, cottage cheese and lean meats such as chicken, turkey - this will keep you away from the vending machine when you’re hungry.
On that note. Don’t starve yourself, this is a sure fire way of smashing loads of junk food.
Eat a wide range of different foods, different colours of fruits and vegetables. Which will give your body more of the nutrients that it needs.
Make meals that you enjoy, add any herbs and spices to make each meal a taste sensation
Do a big warrior food shop, so you have a house full of healthy nutritious meals and snacks for the week.
Find easy ways to save calories, grill your food, have less junk food in the house, drink diet drinks rather than full sugar varieties.
Read labels on food, many foods have higher calories than you think.
Use a guide of half of your meal should be vegetables, a quarter proteins and a quarter unprocessed grains.
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