Warrior Workout Plan
First set for each exercise do a light weight with 10 quick reps (still using good form) just to get the body warmed up.
Second set of 10 reps, with a weight that gets difficult to lift on the seventh or eighth rep.
Third set of 8 reps, with an added 10-20 pounds and shoot for eight reps.
Forth set of 8 reps, with an added 10-20 pounds and go for eight again.
It is a struggle to get eight on the third set for sure. When it comes to the fourth set it's pure will power that kicks in. I struggle to get eight on the third set, so when the fourth set comes around, it’s a real test of will, after having increased the weight, to try to equal the same number of reps.
If you set a goal of keeping the reps the same set after set while increasing weight, you bring a whole new level of intensity and mind over matter to the equation.
This abs exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.
Weighted One-Sided Crunch
This abs exercise targets both the upper abs and the obliques. Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder. Curl your torso up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side.