February Workouts

Directions:
Warm up for 3 to 5 minutes (walking, jumping rope, etc.).

How to do the figureFIT warrior workouts:
You will do the 1st move and then move immediately to the next move and so on until all the moves are completed. Try to keep your rest between moves to a minimum. At the end of the entire set, you will rest 2-4 minutes, allowing you to almost fully recover your heart rate and oxygen intake before starting your next round.

IMPORTANT: Form trumps the number that is on the PDF. I explain the move and proper form in each video. Beginners, make sure that you are doing the move correct before adding weight and as you get stronger you can start adding more weight.
Intermediate-Advanced folks, start with heavier weight and drop down when needed.

Don’t Forget: Heavy weight means = toned, tight bodies! Do your best and work your way up to heavier weights.

 

  • Take 5 minutes to watch the videos for each workout before you go workout in order to learn the moves and then… GO ROCK YOUR WORKOUT!
  • You will want to download the workout PDF’s and then PRINT them so that you can take them with you when you workout.
  • The heavier you go and the quicker you go from one move to the next, the more you will get from these warrior workouts.
  • Beginners use no weights or lighter weights until you get the moves (form) down.
  • Intermediate/Advanced- try to up your weights each week and also try to shorten your time between sets – this will help you build/sculpt the warrior body you desire that LOOKS AMAZING NAKED!
  • Stretch AFTER each workout using the yoga videos in the yoga library.
  • If DBs or BBs are not available please substitute any equipment. Most exercises can be duplicated with DBs, BBs, resistance bands and cables.
  • A step or bench may be used in place of a Bosu Ball or vice versa.

DB = Dumbbell          BB = Barbell          AFW = All Four Weeks

STB = Stability Ball          MB = Medicine Ball

sept

Workout 1 - Athena


“It is safe for me to be powerful. I know how to be powerful in a loving way that benefits others as well as myself.”

Exercise: 

Squat & DB Press  

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Side Plank w/ DB Press  

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Rear Delt Flye  

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Burpee w/ Hop  

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Front Delt Raise  

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Side Lunge Squat  

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Reverse Lunge w/ Lateral Raise  

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

DB V Up  

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Workout 2 - Archangel Michael


“I am consistent and deliberate in performing the actions that help me to be strong and secure.”

Exercise: 

DB Squat Bicep Curl & Donkeykick  

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

DB Jackknife  

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Curtsy Lunge w/ Side Kick

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Split Jump w/ DB  

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Forward Lunge, RDL, & Rev Lunge  

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Sumo Squat w/ Bicep Curl

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

DB Plank Row

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Piston Curl

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Workout 3 - Apollo


“As I speak my truth and live happily, I revel in the light of who I came to be.”

Exercise: 

Pushup & Towel Slide

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Tricep Pushup w/ Pop-Up

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Side Step-Up w/ Kick

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Tricep Dip:

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Ab Crunch

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Runners Lunge w/ Neutral Press  

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

3-Part Ab Medley

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Chest Press

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15

Exercise: 

Full Burpee

Week 1:

3×12

Week 2:

3×15

Week 3:

4×12

Week 4:

4×15