Warriors fitness: Get fit at home and in the park

League legend Ruben Wiki shares the fourth instalment of his six-week fitness plan for readers.

Amanda Henry demonstrates the lunge. Photo / Doug Sherring
Amanda Henry demonstrates the lunge. Photo / Doug Sherring

Day 1

Warm-up
• 3-5 mins of dynamic stretches
• 20-2 set
• Complete as many rounds within 40 mins - deadlift x 5, clean x 10, clean and press x 15, clean and press x15, burpee x 20
• Two rounds of 50 of each - leg raises, wipers and twists
Cool-down
• Full-body stretch

Day 2

Warm-up
• 3-5 mins of dynamic stretches
• Circuit
• Three rounds of the following - Malcolm x 1, burpee x 10 (repeat this sequence 7 times)
Cool-down
• Full-body stretch

Day 3

Warm-up
• 3-5 mins of dynamic stretches
• Circuit
• Three rounds of 50 each of the following - mountain climbers, flares, V-sit ups, bicycle crunches, plus a 100m shuttle run
Cool-down
• Full-body stretch

Day 4

Warm-up
• 3-5 mins of dynamic stretches
• 20-2 set
• Start with 20 of each and decrease by 2 reps each round - push-up, lunge and twist with a weight, clean and press, weight swing
Cool-down
• Full-body stretch

Day 5

Warm-up
• 3-5 mins of dynamic stretches
• Circuit
• Complete as many rounds in 45 mins - 100m shuttle run, burpee x 10, 100m shuttle run, burpee x 10
Cool-down
• Full-body stretch

Check out week 1
Check out week 2
Check out week 3

- Herald on Sunday

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