March 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 - Freyja

“I can make my dreams a reality by being bold and taking action.”

Exercise: 

SUMO SQUAT &
UPRIGHT ROW  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

SPLIT JUMP & PRESS 

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

HIP DIP & THREAD
THE NEEDLE  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

SQUAT, CURL &
PUSH PRESS (HEAVY WEIGHT VERSION)  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

WARRIOR 3 & REAR
DELT FLIES  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Exercise: 

FORWARD LEAP,
PUSH-POP,
2 HOPS BACK  

Week 1:

3×15

Week 2:

3×15

Week 3:

4×12

Week 4:

4×12

Workout 2 - Hercules

“It takes right thinking and focused actions in order to experience Heaven on Earth.”

Exercise: 

SUMO DEADLIFT 

Week 1:

4×12

Week 2:

4×12

Week 3:

4×12

Week 4:

4×12

Exercise: 

DB PLANK ROW  

Week 1:

4×12

Week 2:

4×12

Week 3:

4×12

Week 4:

4×12

Exercise: 

45 DEGREE CURL

Week 1:

4×12

Week 2:

4×12

Week 3:

4×12

Week 4:

4×12

Exercise: 

CURTSY LUNGE & KICK 

Week 1:

4×12

Week 2:

4×12

Week 3:

4×12

Week 4:

4×12

Exercise: 

PISTON CURL
(HEAVY WEIGHT)  

Week 1:

4×12

Week 2:

4×12

Week 3:

4×12

Week 4:

4×12

Exercise: 

HIGH CLIMBERS

Week 1:

4×12

Week 2:

4×12

Week 3:

4×12

Week 4:

4×12

Exercise: 

GLUTE PRESS

Week 1:

4×12

Week 2:

4×12

Week 3:

4×12

Week 4:

4×12

Workout 3 - Pele

“I commit to pursuing my heart’s desires.”

Exercise: 

TRICEP DIP &
GLUTE PRESS

Week 1:

4×8 per leg

Week 2:

4×8 per leg

Week 3:

4×8 per leg

Week 4:

4×8 per leg

Exercise: 

ALTERNATE SUMO
SQUAT & KICK

Week 1:

4×16 total squats

Week 2:

4×16 total squats

Week 3:

4×16 total squats

Week 4:

4×16 total squats

Exercise: 

2X2 PUSHUP &
PRONEJACK

Week 1:

4×12 total pushups

Week 2:

4×12 total pushups

Week 3:

4×12 total pushups

Week 4:

4×12 total pushups

Exercise: 

ARCHING SQUAT
SWING & TRICEP
EXTENSION:

Week 1:

4×16 total extensions

Week 2:

4×16 total extensions

Week 3:

4×16 total extensions

Week 4:

4×16 total extensions

Exercise: 

SUSPENDED
LEG LUNGE

Week 1:

4×12 per leg

Week 2:

4×12 per leg

Week 3:

4×12 per leg

Week 4:

4×12 per leg

Exercise: 

FIGUREFIT!
AB MAKING CIRCUIT 

Week 1:

1-2X Thru

Week 2:

1-2X Thru

Week 3:

1-2X Thru

Week 4:

1-2X Thru