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6 Week Warrior
Build a warriors fitness foundation in 6 weeks

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

DAY 1

SSS 1

DAY 2

Cardio Recovery

DAY 3

Beep Test

DAY 4

Total Strength 1

DAY 5

Flexibility Mobility

DAY 6

Rest Day

DAY 7

Cardio HIIT 2

DAY 1

Flexibility Mobility

DAY 2

Undulating Endurance

DAY 3

Cardio Shunt 2

DAY 4

Cardio Recovery

DAY 5

Total Strength 2

DAY 6

Rest Day

DAY 7

Cardio Express 3

DAY 1

Strength Lower 1

DAY 2

Beep Test

DAY 3

Upper Body Fortitude

DAY 4

Cardio Recovery

DAY 5

Rest Day

DAY 6

1km Time Trial

DAY 7

Flexibility Mobility

DAY 1

Strength Core 1

DAY 2

Undulating Endurance

DAY 3

Strength Essentials 2

DAY 4

Rest Day

DAY 5

Beep Test

DAY 6

Cardio Recovery

DAY 7

Total Strength 2

DAY 1

Cardio Express 3

DAY 2

Flexibility Mobility

DAY 3

Strength Core 2

DAY 4

Rest Day

DAY 5

Upper Body Fortitude

DAY 6

Cardio HIIT 2

DAY 7

Strength Lower 1

DAY 1

Cardio Recovery

DAY 2

Strength Essentials 2

DAY 3

Flexibility Mobility

DAY 4

Rest Day

DAY 5

1km Time Trial

DAY 6

Beep test

DAY 7

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