Urban Warrior Strength Workout by Vibeke Murphy

Posted on 28 September 2014

Try this 30 minute Urban Warrior workout to bring out your inner warrior!


5 minute warm up
(I power walk to the gym but you could jog , cycle , row, skip ...Anything  to get the blood flowing into the muscles ) - this is really important!

The Workout

4 exercises 3 sets of each
45 seconds on with a 15 second rest

  • Two handed kettle bell swing
  • Push ups .. Either on toes or knees
  • Pliometric alternating lunges
  • Plank

Followed by another
3 exercises 3 sets of each
45 seconds on with a 15 second rest

  • Forward to reverse alternating lunges
  • Squats with or without weights , just make sure you drive through your heels so that you engage your glutes
  • Core climbers

4 minute cool down and stretch
Cool down by stretching
Quads
Hamstrings
Hip flexors
Calves
Chest
Back
Neck

Enjoy! Xx

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