Warriors fitness: Get fit at home and in the park

Kelly Friend demonstrates the bear crawl. Photo / Doug Sherring

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

Wiki says this fitness plan is 'designed for the average Joe and Jane' but is structured to be challenging. Once you have the hang of the exercises, you can improvise, using equipment you have at home or what's at the local park.

Day 1

Warm-up

• 3-5 mins of dynamic stretches

• 20-2 set

• Start at 20 reps of each and decrease by 2 every round - press-ups, squats, floor shoulder presses and lunges.

• Core

• Three rounds of each of the following, completed in 30-second intervals, with 10-second recovery periods in between - mountain climbers, seated twists, crunches and prone ankle taps.

Cool-down

• Full-body stretch

Day 2

Warm-up

• 3-5 mins of dynamic stretches

• 10-1 set

• Complete 10 burpees, then 9 etc, decreasing by 1 each round

• In-betweener

• 2 x 10m gorilla crawls

Cool-down

• Full-body stretch

Day 3

Warm-up

• 3-5 mins of dynamic stretches

• Core and fitness

• Malcolms x 1, bicycle crunches x 50

• Malcolms x 2, bicycle crunches x 40

• Malcolms x 3, bicycle crunches x 30

• Malcolms x 4, bicycle crunches x 20

• Malcolms x 5, bicycle crunches x 10

• Malcolms x 6, bicycle crunches x 10

• Malcolms x 7, bicycle crunches x 20

• Malcolms x 8, bicycle crunches x 30

• Malcolms x 9, bicycle crunches x 40

• Malcolms x 10, bicycle crunches x 50

Cool-down

• Full-body stretch

Day 4

Warm-up

• 3-5 mins of dynamic stretches

• Filthy 50

• 50 push-ups, 600m run, 50 vertical jumps, 500m run, 50 floor shoulder press, 400m run, 50 squats and 300m run

Cool-down

• Full-body stretch

Day 5

Warm-up

• 3-5 mins of dynamic stretches

• Circuit

• 20 squats, 20m duck walk, 20 V-sit ups, 20m bear crawl, 20 V-sit ups, 20 burpees, 20m gorilla crawl and 20 V-sit ups (Complete as many rounds as you can within 45 mins)

Cool-down

• Full-body stretch

• Check out week 1

• Check out week 2

• Get behind the Vodafone Warriors when they take on the Parramatta Eels, July 12 at Mt Smart Stadium. Tickets available from ticketek.co.nz.