Get Beach Fit – Warrior Style!

Summer is coming and, hey, let’s face it – even warriors need to look good at the beach, right?!  So, if you’re going to workout with the intention of getting is shape for summer, why not do it in a  balanced, functional manner that syncs up with and supports your other activities rather than distracting from them?  To that end, here’s a newly designed Warrior Fitness workout to help tone and sculpt that beach body!

Pull-up Pyramid

• Start with 1, pyramid up to 3, then back down to 1
• Depending on your fitness level, do pull-ups, chin-ups, or commando pull-ups

Push-ups

• 5 Pike Push-ups(begin in downward facing dog posture, bend arms to touch head to ground)
• 10 Hindu Push-ups
• 5 Diamond Push-ups (hands are touching at pointer fingers and thumbs directly under chest)
• 10 Fist Push-ups
• End with a static hold mid range of the push-up position for 1 minute

Dips

• 4 sets of 10
• Use a bench, chair, or couch

Bodyweight Squats

• 4 sets of 15
• If too easy, make them jumping squats

Seiza Step-ups (Begin in seiza, Japanses kneeling posture, on the balls of your feet.  Step up right leg, followed by left leg to half squat so legs are 90 degrees, then back down to seiza.)

• 4 sets of 10/10

Static 1/2 Squat

• Hold mid range of squat for 1 minute (wall sit)

V-ups

• 2 sets of 10

Warrior Sit-ups

• 2 sets of 10

Plank

• Finish with static plank hold for 1 minute
• Side plank 30 seconds per side

Take a look at the vibration drills in this article to see how to shake out and release that residual muscle tension.

Want to know more?  The strength and conditioning exercises in Warrior Fitness will not only provide a strong, functional body, but help burn fat and build lean muscle as well.  When used in conjunction with the mobility warm-ups, breathing exercises, and compensatory cool-down movements in the book, Warrior Fitness is a fully balanced approach to fitness and conditioning!

Good luck and let me know how it goes!

Jon

Jon Haas, "The Warrior Coach" has been training in Bujinkan Budo Taijutsu for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shihan. He has also trained in Okinawan Karate, Tae Kwon Do, Russian Systema, BJJ, Krav Maga, as well as Internal Martial Arts of Yiquan and Aiki.He is a certified Underground Strength Coach-Level 2, a certified Personal Trainer as well as founder of Warrior Fitness Training Systems. In 2008, Jon wrote the book, Warrior Fitness: Conditioning for Martial Arts, and since then has created numerous other online training and coaching programs helping people around the world become the strongest, most capable versions of themselves!

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