Tuesday Home Workout

Location: Home

Equipment needed: Pull-up Bar

Time Needed: 20-25minutes

Warm-Up: Your Choice (5 Minutes)

Workout: 3 Rounds

-Burpees: 10 reps

-Push-up: 20 reps

-Mountain Climbers: 20 reps

-Sit-ups: 25 reps

-Body Squats-25 reps

Workout Continuation: 2 Rounds

-Wall Sit w/ Punches: 30 seconds (Conduct a wall sit and punch forward keeping core tight)

-L-Sit: 30 seconds (Hang on Pull-up bar, lift legs parallel and hold)

-Wall Sit w/ Punches: 30 seconds

-L-Sit: 30 Seconds

-Plank: 1:00 Minute

Thursday Gym Workout

Location: Gym

Equipment needed: Barbell (40-100lbs), Dumbbell set (15-25lbs)

Time Needed: 25-35 minutes

Warm-Up: 5 minute treadmill

Workout: 3 sets 

-Thruster to Overhead Squat:  Perform a thruster (front squat to overhead press with barbell) Hold overhead and perform an overhead squat. 10 reps

-Mountain Climbers: 25 reps

-Bicycle Sit Ups Alternating Fast to Slow
10-5-10-5-10-5-10-5 (60 reps)

-Push-Up Rows: Use Dumbbells, perform a push-up and perform a row with one arm. Repeat with other arm:  10 reps

-Dumbbell Side Lunge: Using the same dumbbells as before, perform a sideways lunge, repeat to other side. 16 reps (8 each side)

-Burpees: 10

-Rest: 1 minute, Repeat

Extra Core:

5 minute Plank:

Regular Plank: 1:30 minutes
Right Side Plank: 1:00 minute
Left Side Plank: 1:00 minute
Back Plank: 1:30 minute

Monday Home/Gym Round Workout

Location: Home/Gym

Equipment needed: Pull-up Bar, Bench

Time Needed: 20-30 minutes

Warm-Up: Treadmill 5:00 minutes progressive increase in speed every minute.

Workout: As Many Rounds As Possible (AMRAP) in 15:00 minutes

-Pull-up: 5 reps

-Push-up: 10 reps

-Box Jump: 15 reps

-Sit-ups: 20 reps

Additional Core Work: 4 rounds

V-Ups: (Lying flat on the ground with hands fully extending above head, bring your feet and hands up simultaneously to touch. Touch and lower, do not let feet or hands touch the ground.) 10 reps

Heels to Heaven: 10 reps

Toe Touch: (Keeping feet raised, bring your hands behind your head then reach up to touch toes. Repeat) 10 reps

Weekend Card Workout Challenge

Location: Home/Anywhere

Equipment needed: Deck of Cards

Time Needed: 20-25 minutes

Workout: Lay out a deck of cards face up.  Work through the cards in order with the exercises shown below.  Work through them as fast as you can with proper technique. 

-Red Number Cards: Body Squat Jumps (Do # on card)

-Black Number Cards: Push-ups (Do # on card)

-Ace: 10 Marine Push-ups (Start in a downward dog position (butt back and up). Slowly dip your face toward the ground and bring yourself to an upward dog position (hips to the ground with back arched). Then slowly pull back into downward dog. All without touching the ground with your hips and controlled.

-King: 25 Mountain Climbers

-Queen: 100 bicycle Sit-ups

-Jack: 15 Burpees

(Extra: Add the Jokers and do 10 Pull-Ups)

Share This Workout To Help Contribute To The One Fund!!!!!!

Tuesday Dumbbell Workout

Location: Gym

Equipment needed: Dumbbells (Various)

Time Needed: 25-40 minutes

Warm-Up-5 Minute Warm-Up (Treadmill, etc)

Workout: 4 sets timed. Do as many as possible with good technique, 1 minute rest in between sets.

-Goblet Squat: (Hold Dumbbell (50-90 lbs) with both hands in front of your chest. Squat down, making sure to keep your chest up and knees behind your toes. Repeat)-1 minute

-Push-up Row: (Push-up position holding dumbbells (10-20lbs). Do a push up, row with one arm pulling your elbow back and bringing the dumbbell up toward your side. Repeat with other arm)-1 minute

- Alternate:
Lateral Jump: (Feet together, push off outside foot and land on opposite foot traveling sideways. Land and spring the other direction, repeat)- 30 seconds
Alternating Lunge Jump: (Conduct a lunge, jump and switch legs in midair, land and conduct a lunge on the other side, repeat)-30 seconds

-Dumbbell Press: (2 Dumbbells (20-40lbs) and hold them shoulder height. Press them above your head, bring them back to shoulder height in a controlled motion. Repeat)- 1 minute

-Alternate:
Burpees: 30 seconds
Mountain Climbers: 30 seconds

Rest: 1 minute

ABS: Following completion of the workout, these ab exercises can be utilized for extra core strength.

5 Minute Plank: (Continuous plank for 5 minutes, switching to target different muscles)

-Regular Plank: (Push-up position on elbows with back straight)- 1:30
-Side Plank: (On left or right side, balance on elbow with alternate arm straight up in the air for balance.)-1:00
-Alternate Side Plank: (Same on alternate side) 1:00
-Back Plank: (Lying on your back, pick legs up and raise shoulders off the ground. (Tip: Put hands under tailbone to help lower back strain. Those with a stronger core can try reaching toward their feet with both arms and holding in that position)  Keep your shoulders and feet off the floor.- 1:30

Finish:

-Bicycle sit-ups: 100

Pictures and Videos to Come

Morning Motivation

“It is under the greatest adversity that there exists the greatest potential for doing good, both for oneself and others.” 

-Dalai Lama XIV


The mission of Warriors of Change is to change fitness from being a singular personal pursuit to a means of social empowerment.  The reason the warrior fights isn't to stay alive, but to protect loved ones and the brother/sister next to us.  We are all guided toward selfless pursuits because that is what binds us together as human beings. We are not alone in this world, and no action meant for purely selfish reasons ever inspires us to truly give our all.  Selflessness has long been a warrior trait:

"Plutarch asked, 'Why do the Spartans punish with a fine the warrior who loses his helmet or spear but punish with death the warrior who loses his shield?'

                               Because helmet and spear are carried for
                               the protection of the individual alone, but
                               the shield protects every man in the line."
      
                                                                                -"The Warrior Ethos" by Steven Pressfield

We post these motivations, workouts, and challenges so that we may slowly begin to build a movement with the power to give back.  We spend money, time, and effort trying to make ourselves better but not everyone is gifted with the same opportunities.  Our goal here at Warriors of Change is to combine our desire for fitness and self-improvement with a cause to empower others so they can join us.  These past few weeks we have dedicated our workouts to the One Fund for the victims of the Boston Marathon bombing.  I can think of no better connection between fitness and selflessness and I am proud to be a part of the contribution.  Join us, there is no better way to give back than to empower yourself and use your strength to empower others.  Use your hard work to encourage others to keep the courage to fight on.  This is not about giving, it is about not giving up. 

Stand together as Warriors and we will create change in ourselves while changing the world.  

At the end of this week we will make our first donation to the One Fund.  All of the workouts and motivations drive us toward the goal of getting fit and giving back. We are continuing to shape and improve the way that we operate, but we need more help from you to continue to develop our vision. Comment on the workouts, share ideas, stories, and thoughts. We would love to hear from all of you!

Monday Minute Challenge: Bodyweight Workout

Location: Home

Equipment needed: Pull-up bar

Time Needed: 20-25 minutes

Warm-Up: 2:30 minutes

    -30 Seconds High Knees
    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -1 Minute Jog In Place
    -1 Minute Rest

Workout: 3 sets @ 1:00 minute per set. 1 minute rest in between sets (Total time: 17 minutes)

-Shadowbox: (Uppercuts, jabs, hooks, kicks & knees if you're comfortable)

-Chest/Cardio Alternate: Pushups-10 reps
                                    Mountain Climbers: 20 reps

-Legs Alternate: Squat-1 rep
                         Lunge: Lunge, then squat and repeat with the opposite leg-1 rep

-Abs Alternate:
                 Bicycle Sit-ups-15 reps (both sides cycle=1 rep)
                 Heels to Heaven-5 reps (Lie on back with both legs up in the air. Lift heels to ceiling)
                 Marine Sit-up-10 reps (Sit up position, arms crossed gripping biceps and tucked against chest/upper abs. Sit-up and touch legs without breaking technique. Repeat)                

-Pull-up Alternate: (If no pull-up bar: Tricep dips (10 reps), Supermans (Lie flat on stomach, raise arms and legs simultaneously working lower back. 15 reps), Spiderman Pushups (5 reps).

                 Regular Pull-up-5 reps
                 Tricep Pull-ups (Grip hand facing hand)-5 reps
                 Chin-Ups (Inward Facing Grip)-5 reps

-Rest: 1 minute, Repeat

Share This Workout To Help Contribute To The One Fund!!!!!!

Thursday Challenge Weight Workout

Location: Gym

Equipment needed: Barbell (weight dependent on personal preference: Range 50-110lbs)

Time Needed: 25-50 minutes

Warm-Up-5 Minute Warm-Up (Treadmill, etc)

Workout: 5 sets, 1 minute rest in between sets. (If you don't need a full minute, do 30 seconds)

-Barbell Row: (Barbell in hands, legs straight, lean forward keeping the back straight. Pull the bar toward your chest as you lean over, pushing shoulder blades inward working your back muscles)-8 reps

-Front Squat to Press: (Start with the bar in front squat position. Conduct a front squat, at peak of squat press the weight above your head, return to front squat position and repeat.): 8 reps

-Barbell Lunges: (End the previous exercise with the bar on your back. Step forward in a lunge, keep your back straight and your knee behind your toe on the lunge. Repeat with other leg)-16 reps (8 each leg)

-Squat to Press: (With the bar still on your back, perform a squat. At peak of squat press the bar above your head then lower down into the same position carefully. Hint: step to one side for the squat, press up, step to the other side, press up, etc. Repeat)-8 reps

-RDL to Shoulder Roll: (End previous exercise with bar in front of you hanging. Keep knees straight, back straight, bend forward lowering the bar below knee level. Keeping back and knees straight, raise back up and at apex, roll shoulders backward keeping head looking straight ahead. Repeat)-8 reps

-Pushups: (Put down the bar, perform pushups)-20 reps

ABS: Following completion of the workout, these ab exercises can be utilized for extra core strength.

4 sets:

-Russian Twist: (Sitting down with legs raised, twist from side to side touching the floor with your hands. Utilized weight for extra resistance-25 reps (1 full twist=1 rep)

-Alternating Toe Touches: (Laying flat on your back, raise your right foot simultaneously reaching with your left hand to touch. Repeat with the other leg and arm, then raise both feet and touch them with both hands. That is 1 rep.  Hint: For a greater challenge, keep the leg not in action levitated above the ground.)-10 reps

Finish:

-Bicycle sit-ups: 100

Pictures and Videos to Come

Wednesday Body Weight Workout

Location: Home

Equipment needed: None

Time Needed: 20-25 minutes

Warm-Up: 5 minutes

    -30 Seconds High Knees
    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -30 Seconds Mountain Climbers
    -1 Minute Jog In Place
    -1 Minute Jumping Jacks
    -1 Minute Rest

Workout: 5 sets as fast as possible

-Shadowbox: (Uppercuts, jabs, hooks, kicks & knees if you're comfortable)- 1:00 minute

-Squat to Front Kick: (Do a squat then front kick one leg, repeat with other leg)-20 reps

-Diamond Pushups: (Pushup position with your hands close together so they create a diamond shape between them) 10 reps

-Mountain Climbers: (2 legs=1 rep) 25 reps

-Spiderman Pushup: (Pushup position with legs seperated, conduct a pushup and while lowering your body bring your right knee up to your right elbow. Lower the leg back down when pushing up. Repeat with other leg)-10 reps

-Bicycle sit-ups: (2 legs=1 rep)-100 reps

Pictures and Videos to Come

Warriors of Change for The One Fund

The mission of Warriors of Change is to combine health and fitness goals with social causes.  The goal is to dedicate our time (and eventually) large monetary contributions to causes that we and our fellow Warriors believe in.  We will all be working out not only for ourselves, but for a cause. 

At the moment the goal is awareness, to change the world we need more Warriors.  For every 20 times any Warrior of Change blog post is shared (by email, Facebook, Twitter, etc), we will donate $10.00 to The One Fund, promoted by Massachusetts Governor Deval Patrick and Boston Mayor Tom Menino to benefit the victims and all those affected by the bombing attacks at the Boston Marathon.   The more Warriors we have, the more change we can enact.  Post comments, share your workouts and workout tips, share your motivations and how you're making a difference!

Join the movement, help us by achieving more, become a Warrior of Change!

Link to The One Fund website:  https://secure.onefundboston.org/page/-/donate2.html

Tuesday Body Weight Workout

Location: Your Room

Equipment Needed: Shoes, Pull Up Bar (Optional)

Time Needed: 25 Minutes

Warm Up: 5 Minutes
    -30 Seconds High Knees
    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -30 Seconds Mountain Climbers
    -1 Minute Jog In Place
    -1 Minute Jumping Jacks
    -1 Minute Rest

Workout:

First Cycle:
(3 minutes total)

30 Seconds of Sit-ups with an upper cut at the top (Making sure to twist the core as the uppercut is thrown).

30 Seconds, 5 pull ups and then hang holding one knee up for 5 seconds (Alternate after every 5 pull ups).

Repeat this cycle 3 times in a row non stop movement.

If there's no pull up bar, make them hand stand push ups.

Second Cycle:
(4 minutes total)

40 Seconds body weight squats with alternating front kicks at the top.

20 Second hold in a 90 degree squat position.

Repeat this cycle 4 times non stop movement.

Third Cycle:
(4 minutes total)

40 Seconds of push ups with 2 alternating punches at the top of every push up (left and right).

20 Second hold in a plank position with elbows on the ground.

Repeat this cycle 4 times non stop movement.

Closing Core:
(6 minutes total)

1 Minute side plank position alternating sides, 3 sets each side.

Cool Down Stretch:
(Remaining 3 minutes)

Pictures and Videos to Come

Tuesday Lightweight Workout

Location: Gym

Equipment needed: 45 lb plate (or lighter if necessary), pull-up bar, 2 lightweight (10-15lb dumbells).

Time Needed: 20-40 minutes

Warm-Up-5 Minute Warm-Up (Treadmill, etc)

Workout: 3 sets as fast as possible

-45lb plate Squat to Press: (Holding plate, squat down and touch the ground, raise up and press plate above head to full extension, repeat)- 10 reps

-45lb plate Shoulder Rotations: (Holding 45lb plate at head height, rotate plate around your head in a one direction without moving your head or neck. Keep the weight high and don't move neck to compensate)-10 reps (5x clockwise, 5x counterclockwise)

-Alternating Lung Jumps: (Without weight, lunge with one leg forward, spring up and switch legs in midair, conduct a lunge with the alternate leg, repeat): 20 reps

-Pull-Ups: 10 Reps

-Mountain Climbers: 20 reps (Both legs=1 rep)

-T-Pushups: (With light dumbells or without weight, Do a push up and extend one arm (holding the weight or not) toward the ceiling turning your body sideways): 10 reps (5 each side)

-Lateral Jumps: (Stand straight, jump sideways as far as you can landing on your outside foot.  Coil and hold for a brief second without putting weight on your inside foot. Push off your outside foot the opposite direction and repeat.): 16 reps

Pictures and Videos to Come