In the martial arts world, "warriors" have nearly superhuman skills. They can jump over an average person's head. They can break bricks. They have a ferocious training style, determination and Zen-like focus. If you can cultivate the heart of a warrior, you will redefine what it means to be strong, fit, and healthy. (Want to discover how celebrities strong, fit, and healthy? Check out The Best Summmer Bodies of 2012.)
But the thing is, if you want to achieve warriorlike fitness, it takes more than just heart. You need to know the moves inside and out. You need to execute them perfectly. Sure, you can stumble through moves like jab/cross/hook/uppercut/knee/front kick and still burn calories, still get some great cardiovascular benefits, but if you nail it just right, you'll push your body further, work your core with more intensity, and give your stabilizer muscles some serious play. In short, you'll Crush It! You'll burn more fat and build an internal foundation that allows you to push bigger, sexier muscles, like your glutes, lats, and pecs, all the harder.
My new ebook, CRUSH IT!, is enhanced with 26 exercise videos that show you exactly how to master the key moves in my ultra-extreme Warrior's Workout. Give this sampler below a shot. Do these three explosive exercises as a mini circuit, 20 to 30 reps each, moving from one exercise to another without rest. Try to do three circuits, resting for a minute or so in between. Or add these moves to your next bodyweight metabolic workout. You can buy Crush It! on AppleiBooks or on Amazon Kindle.
Chair Frog Squat
How to do it: Stand with your feet and knees together in a squat, arms overhead, arms overhead, and your weight in your heels (imagine you’re sitting in a chair). While remaining low, jump your feet out and bring your fingertips to the floor in front of you (keep your head and chest up while maintaining a low squat position). Jump back to the starting position and repeat.
Mason Twist II
How to do it: Sit up tall on the floor with your hands clasped in front of you, fingers Intertwined. With your legs straight in front of you, lift your feet off the floor in a scissor position, the low leg a foot off the floor and the high leg as high as you can go. Twist your torso to the left and then the right, each time tapping your knuckles on the floor. Every fourth move, switch the high and low legs, activating the hip flexor. Fight for straight legs and as much separation between the high and low leg as possible while also twisting.
Rami Plyo Squat
How to do it: Assume a standard pushup position, with your feet and hands slightly more than shoulder-width apart. Start in the down position. Press up and literally jump your hands and feet off the floor while maintaining the pushup position. Repeat. Like this exercise? Now see if you can handle this Incredible 5-Minute Workout.