Workout Ideas:

LW Note: These are designed for what you can do with a few basic pieces of equipment and may not necessarily represent what you will experience at Life Warrior Fitness Studio. These will get you started though!

Duck Walk Challenge

Duck walk 200 yards (YES! That’s two football fields.)

Life Warrior Challenge

High Intermediate to Advanced Workout

Complete the following workout in 45 minutes or less

Once you have completed as many as you can of one exercise, move on to the next and do not come back. You are done with that part of the challenge. During each exercise, you can rest, but no longer than 45 seconds or you are done with that exercise.

1,000 Jump Ropes

100 24″ box step ups (on each leg and one leg at a time)

100 Body Weight Squats

100 yards of power wheel crawling

100 power wheel jacknifes (knees to chest in prone position)

100 power wheel hamstring curls

100 Jungle Gym full body rows

100 Jungle Gym tricep dips

To learn more about the training tools contained in this workout, click here to go to Lifeline USA’s products page

Card Deck Workout

This one’s an oldie but a goodie. Feel free to pick your own exercises for each suite. Perform the number of reps on the card and the type of exercise is decided by the suite. Furthermore, jacks=11 reps, queens=12, kings=13, aces=14.

Hearts-hindu, dive bomber, or regular push ups ( add any variation you like- decline, incline, alligator, tiger, diamond, etc.)

Diamonds- sit ups, v-sit ups, or you can even do a romanian get up, if you want

Spades- squats with weight in each hand (10 lbs for ladies, 25 lbs for dudes), or split squats

Clubs- lunges or jumping lunges, add side to side variation or even ice skaters

Keeping It Simple

Again, feel free to play with the distances and the exercises. In keeping it simple, I just want to show you that forming a workout is the easiest thing imaginable. I’ve been getting workouts for years from various sites, magazines, etc. and I always end up playing with various formats and making them my own.

Run 1 mile or 1/2 mile

50 walking lunges

Run 1 mile or 1/2 mile

Push Ups A.M.A.P (as many as possible)

Run 1 mile or 1/2 mile

Push Ups A.M.A.P

Run 1 mile

50 Walking Lunges

Finish with 500 to 1,000 jump ropes

Burning Zone

Advanced Workout: Do not try unless your body is used to combining high levels of cardio with weights!

This one will shed pounds if you perform it 3x’s a week, along with a healthy diet, of course;) Basically it’s a mixture of intervals, weights, and full body exercises. It will require access to at least a kettlebell and a pull up bar.

30 minutes of intervals at your local park or on a treadmill if you need to. Outside do interval half splits, for example run 3/4 fastest speed for 1 minute and jog for 30 seconds, run 3/4 speed for 2 minutes and jog for 1 minute. If you are on a treadmill, feel free to try a combination of speed and hill intervals.

Play with the intervals (time, speed, resistance, incline, etc.) but make sure you’re hitting your upper levels of exertion in order to raise your core temperature and get your body burning. Orange Theory Fitness bases their entire program on this type of training. Also, be sure to warm up and cool down effectively. Lastly, in order to really see results be consistent in coming back to this training to see your speed, incline, levels, etc. raise each week.

Kettlebell Swings- 15- 25 lbs. for the ladies and 25-45 lbs. for dudes. Swing for 1 to 2 minutes

Snatches- same weight- 10 kb snatches on each arm

Push Ups A.M.A.P

Pull Ups A.M.A.P (You can substitute some rows or pull downs here if you’d like, but I highly encourage you to work first on at least hanging from the bar or partial pull ups. How else are you gonna get there?;)