Welcome to the 6 Week Warrior plan!
Each day in the calendar is linked to a workout within the Club. Click on the images to view each workout.
TIPS
- Don’t race ahead – even though you might feel you are able. Just stay with the program as your body needs time to adjust to your new levels of fitness and strength as you progress
- Eat well! All your hard work can be undone with poor nutrition
- Drink plenty of water to ensure you stay hydrated
- Do the Warm up and Cool down routines before and after each workout. They will help your body prepare for each workout and also reduce the risk of injury
REQUIRED EQUIPMENT:
- Suspension Straps
RECOMMENDED:
- Running Shoes
- Heart Rate Monitor
- Athletic Apparel
Perform 2 rounds of the following exercises for 30-60 seconds per exercise at a medium to slow tempo:
Lunge Chest Fly
Posture Squat
Wide Mountain Climbers
High Knees
Perform 3 rounds of 30 seconds for each stretch:
Frontline Arch
Table Top
High Hip Flexor
Standing Glute
GET STARTED!
1km Time Trial
DAYÂ 1
SSS 1
DAYÂ 2
Cardio Recovery
DAYÂ 3
Beep Test
DAYÂ 4
Total Strength 1
DAYÂ 5
Flexibility Mobility
DAYÂ 6
Rest Day
DAYÂ 7
Cardio HIIT 2
DAY 1
Flexibility Mobility
DAYÂ 2
Undulating Endurance
DAYÂ 3
Cardio Shunt 2
DAYÂ 4
Cardio Recovery
DAYÂ 5
Total Strength 2
DAYÂ 6
Rest Day
DAYÂ 7
Cardio Express 3
DAY 1
Strength Lower 1
DAYÂ 2
Beep Test
DAYÂ 3
Upper Body Fortitude
DAYÂ 4
Cardio Recovery
DAYÂ 5
Rest Day
DAYÂ 6
1km Time Trial
DAYÂ 7
Flexibility Mobility
DAY 1
Strength Core 1
DAYÂ 2
Undulating Endurance
DAYÂ 3
Strength Essentials 2
DAYÂ 4
Rest Day
DAYÂ 5
Beep Test
DAYÂ 6
Cardio Recovery
DAYÂ 7
Total Strength 2
DAY 1
Cardio Express 3
DAYÂ 2
Flexibility Mobility
DAYÂ 3
Strength Core 2
DAYÂ 4
Rest Day
DAYÂ 5
Upper Body Fortitude
DAYÂ 6
Cardio HIIT 2
DAYÂ 7
Strength Lower 1
DAY 1
Cardio Recovery
DAYÂ 2
Strength Essentials 2
DAYÂ 3
Flexibility Mobility
DAYÂ 4
Rest Day
DAYÂ 5
1km Time Trial
DAYÂ 6
Beep test
DAYÂ 7
