5 Exercises to turn YOU into a Warrior
Hey warriors, now here at WOH we have crafted a culture around our love for working out and staying healthy. Our exercises here are fun and challenging, and thus we decided to share our secrets to train like real warriors. Here’s OUR 5 FAVOURITE EXERCISES that will unleash YOUR INNER WARRIOR.
5. Dead lift
Why?
This is the king of muscle creation exercises as it works your whole body and helps to build a warrior strong core.
Hold a barbell in hands and stand, feet about hip width apart. Tighten your core, and bend forward with your hips, and extend your chest outwards. Keep a neutral spine, by looking forward, sticking your butt outwards. Explode upwards, and then slowly go back down maintain a neutral spine, chest and butt outwards. Aim to perfect form before lifting heavy. We recommend starting with 3 sets of 10 repetitions.
4. Cable Wood choppers
Why?
One of the most underrated exercises in the fitness community that helps to strengthen the obliques and overall core stabilization.
Set up a cable machine with the single hand attachment and align in accordance to the height of your chest. Stand perpendicular to the machine, grab the handle with the arm furthest from the weight stack and place your free hand closest to the weight machine on the cable attachment. To create better mind to muscle connection, tighten your core and explode pulling the cable all the way across your body extending your arms outwards and slowly bringing it back to start up point. This is one repetition, we warriors like to keep this exercise light and aim for 15 reps before switching sides.
3. Squat jumps
Why?
The most effective exercises in shaping your strongest being can often be done without the use of weights. Here the squat jump is a prime exemplar of a powerful movement that stimulates raw explosive speed and strength.
Stand with your feed at shoulder-width apart. Start by doing a regular squat, then tighten your core and explode into a jump. Upon landing, lower your body back into the squat position and this equates to one repetition. Try aim to do 20 reps for 3 sets, 1 minute rest in-between.
2. The Plank
Why?
The plank is a fundamental exercise that helps to develop superior posture and maintain the stability of a strong core. This is important for us warriors in day to day life and is the reason we listed it as number 2.
Start off in a push up position with your arms extended outwards, and legs aligned vertically. Next bend your forearms to the floor so that both your hands and elbows are flat to the ground. The key here is to keep your body lifted and to maintain a neutral spine and torso, allowing you to experience the burn sensation. The rule of thumb here is to try beat you personal best, a strong core should be able to hold the duration for over 3 minutes.
1. Push Up’s
Why?
Perhaps not the most unique exercise, but it gets the job done regardless, and still today stands to be one of the best exercises any individual can do, offering many variations catering to the abilities of beginners to advanced and thus we rate this exercise as our number 1 warrior exercise.
To complete the basic push up, you must place yourself in a push up position, arms extended outwards and legs extended vertically. Now you simple bend your elbows to your chest, and then push yourself back upwards, to complete a push up.
That’s the end of our top 5 exercise list to build the warrior within, make sure you follow us on twitter at @WarriorsOHealth to stay updated about future posts. Big things to come in the future, we salute you fellow warriors!
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