Weekend Warrior Workout
Weekend Warrior Workout
Too busy to work out? No time is no excuse anymore. The Weekend Warrior plan,
developed by Craig Ballantyne, C.S.C.S., is designed to help busy guys stay in shape
with one, long, weekend workout, and a midweek 15-minute session that can be
done at home or in the gym. Heres how it works:
Workout 1: Choose the bodyweight 15-minute workout (page 2) or the dumbbell 15-minute
workout (page 3) to perform in the middle of the week.
Workout 2: On the weekend, perform the four supersets of the Warrior workout, as well as
20 minutes of interval training using the cardio method of your choice (Both the workout
and intervals are outlined starting on page 4).
Optional Extra Workouts: Ballantyne has also included a 10-minute bodyweight fat
blaster (see page 6) that can be performed as many times as possible during the week.
Crank out a set during commercials, while the shower warms up, or while your coffee
brews--all those times you dont have time to work out.
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SUPERSET 1
Stand with one foot 2.5 - 3 feet in front of the other, each in line with its
corresponding buttock. Keep your upper body erect as you descend
until the top of your front thigh is parallel to the ground. Pause, then
press back up to the starting position.
SUPERSET 2
Lie on the floor with your calves on a Swiss ball and your arms at your sides. Squeeze
your glutes to raise your hips off the floor so your body is in a straight line from your
shoulders to your ankles. Pause for a second, then bend your legs to roll the ball
towards your butt. Straighten your legs to roll the ball back out away from you,
then lower your body to the floor.
(Dont have a ball? Replace with 1-Leg Romanian Deadlifts for 8 reps on each side)
Kneel in front of the ball with your forearms pressed against it. Keeping your knees
and feet in place, roll the ball in front of you so your hips, torso, and arms slide
forward. Advance as far as you can without arching your back, then pull back to
the starting position (this exercise may also be performed using a barbell).
(Dont have a ball? Replace with Mountain Climbers for 12 reps on each side)
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SUPERSET 1
Holding dumbbells in each hand, stand with one foot 2.5 - 3 feet in front of the other,
each in line with its corresponding buttock. Keep your upper body erect as you
descend until the top of your front thigh is parallel to the ground. Pause, then
press back up to the starting position.
SUPERSET 2
Stand holding a dumbbell in each hand (palms facing your thighs). Keeping your
knees slightly bent and your back naturally arched, push your hips back and lower
the weights until theyre just below your knees. Then push yourself back up.
Kneel in front of the ball with your forearms pressed against it. Keeping your knees
and feet in place, roll the ball in front of you so your hips, torso, and arms slide
forward. Advance as far as you can without arching your back, then pull back to
the starting position.
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SUPERSET 1
Place the bar behind your neck and rest it on your trapezius to avoid direct contact
with your cervical vertebrae. As with the front squats, set your core and maintain an
erect torso as you descend as deep as possible, making sure to keep your heels flat,
hips slightly back, and your knees behind your toes. Drive upward and exhale as you
pass the halfway point during the ascent.
For pullup/chinup:
Start from a full hang, hands shoulder-width apart. Pull your chin over the bar and
then lower your body back down.
For inverted row:
Set a bar at hip height in a Smith machine or squat rack. Lie underneath the bar with
your heels on the floor and grab the bar, your hands 1 or 2 inches more than
shoulder-width apart. Keeping your body in a straight line, pull your chest up to the
bar using your back muscles. Slowly lower yourself until your arms are straight.
SUPERSET 2
Stand holding a pair of dumbbells at your side. Step backward with your right
leg and lower your body until your left knee is bent 90 degrees and your right
knee nearly touches the floor (in a backward lunge position). Your left lower leg
should be perpendicular to the floor. Return to start position.
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Lie on a flat bench or Swiss ball holding two dumbbells up over your middle chest with
an overhand grip and straight arms. Pinching your shoulder blades back, bend your
elbows and slowly lower the dumbbells until theyre right next to your armpits, a few
inches higher than chest-level. Pause, then press the dumbbells back up, bringing
your hands close together without clanking the weights.
Stand holding a pair of dumbbells in front of your thighs, knees slightly bent. Bend
forward at the waist until your torso is almost parallel to the floor. Pull the weights up
to the bottom of your rib cage. Pause, then slowly lower them until your arms are extended.
SUPERSET 4
Assume a modified pushup position, but rest your forearms on a Swiss ball. Hold this
position for 30 seconds.
Lie on your left side with your upper body propped up on your left forearm, and your
right arm resting at your side. Raise your pelvis off the floor and hold your body in
a straight line for 30 seconds. Switch sides and repeat.
INTERVAL TRAINING
Use the cardio method of your choice to complete this training session.
STEP 1: Warm up for 3 - 5 minutes.
STEP 2: For 45 seconds, exert at 80 percent of full capacity.
STEP 3: For 60 seconds, exert at 60 percent of full capacity.
Repeat steps 2 and 3 for six rounds. Cool down for 3 - 5 minutes at warmup pace.
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EXERCISE DESCRIPTIONS
PRISONER SQUAT
FORWARD LUNGE
STICK-UPS
SPIDERMAN CLIMB
BURPEE
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