Name: Playbook - Shianne Koehnle - Warrior Workout
Uploaded: 2024-01-24T11:16:01.507Z
Duration: 60 min
Description: Warrior Workout

This is a full body workout, getting your heart rate up and muscles burning. Remember to longer if needed but don’t compromise form

Shoot for 7 sets, if you can. If not, do 3 sets each and work your way up

Do 10 squat hooks on each side and then do 10 squat lateral raises on each side also. Remember to focus on form. 
After you do both exercises once, take a 2 min break if you’re a beginner or just need that extra time

Beginner-3 rounds
Intermediate-5 rounds
Expert-7 rounds

Make sure feet are shoulder width apart 
When you come up, bring opposite arm and leg up like your punching across your body

Squat hooks

Keep feet shoulder width apart
When coming up, bring leg out to side of body and repeat for other side

Squat lateral raise

Squat hooks + Squat lateral raises

Punch across body
Use weights that will challenge but not compromise form
Jump and hit heels together

Bring arms across body
Keep them straight (not dropping)
Use weights for more challenge

Punches

Squat and jump while bringing heels together

Squat heel kicks

Punches & jump heel clicks

Continuing to work on those legs and arms

-Use weights for more challenge 
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
-Punch across body when coming down
- Step back to the initial position
-

forward lunge with punch

Bring leg in front of body while keeping balance

Front kick

Lunge punches & front kicks

- Begin in a push up position with hands a little wider then shoulder width
- Lower body down to the ground
- Push through your arms to rise back up

Push up

Near the end! Keep pushing with the core now!

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Punch across your body

Sit-up punches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side