“Warrior Awakening”

Goal of the Workout:

Reach total body fitness by improving strength, raising the heart rate and enhancing flexibility.

Daily Benefits:

“Warrior Awakening” covers all major physical fitness bases. It helps to burn calories, improves cardiovascular and respiratory health, builds muscle strength, and enhances flexibility, all of which make us healthier and aid in maintaining an ideal body weight. It also boosts mood and energy levels throughout the day.

Workout Structure:

I. Warming Up (10 minutes)

Jumping Jacks (No Equipment) – 2 minutes

High Knees (No Equipment) – 2 minutes

Arm Circles (No Equipment) – 3 minutes

Leg Swings (No Equipment) – 3 minutes

II. Cardio (20 minutes)

Running/Jogging (Treadmill or Outdoor) – 15 minutes

Mountain Climbers (No Equipment) – 5 minutes

III. Strength Training (30 minutes)

A. Lower Body (Optional)

Squats (Dumbbells – Optional) – 3 sets of 10

Walking Lunges (Dumbbells – Optional) – 3 sets of 10 per leg

B. Upper Body (Optional)

Bench Press (Barbell) – 3 sets of 10

Bent Over Rows (Barbell) – 3 sets of 10

IV. Stretching (10 minutes)

Hamstring Stretch (No Equipment) – 2 minutes

Quad Stretch (No Equipment) – 2 minutes

Arm Stretch (No Equipment) – 2 minutes

Shoulder Stretch (No Equipment) – 2 minutes

Neck Stretch (No Equipment) – 2 minutes