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
