https://www.facebook.com/share/18St25aknw/ T.Z.E. WARRIOR ZONE 40-MINUTE CIRCUIT 🔥 CIRCUIT: WARRIOR PULL + CORE + BALANCE Training Focus: Upper Body Strength • Core Control • Lower Body Stability • Athletic Conditioning Total Duration: 40 Minutes Format: Circuit Training Rounds: 4 Work: Complete each exercise for the prescribed reps. Rest: 30–45 seconds between exercises Round Rest: 90 seconds after each complete round --- 🥇 EXERCISE 1 WIDE-GRIP CHIN-UP + INVERTED LEG RAISE Reps: 6–8 or 10 How to Perform: - Grip the pull-up bar wider than shoulder width. - Pull your chest toward the bar with control. - At the top, maintain your position and perform the inverted leg raise. - Lower your legs and descend under control. - Reset before the next repetition. Warrior Standard: No swinging. Control the entire movement. --- 🥈 EXERCISE 2 PULL-UP BAR WINDSHIELD WIPERS Reps: 6–8 or 10 How to Perform: - Hang from the pull-up bar with your body controlled. - Raise your legs toward the bar. - Move both legs slowly from one side toward the other. - Return through center before moving to the opposite side. Warrior Standard: Keep the movement controlled and minimize momentum. --- 🥉 EXERCISE 3 SUPERMAN PLANK WALKOUT + BOSU BALL PUSH-UP Reps: 6–8 or 10 How to Perform: - Begin standing. - Walk your hands forward into a strong plank position. - Perform the Superman plank movement. - Transition to the BOSU Ball. - Complete the push-up. - Walk your hands back and stand tall. Warrior Standard: Brace the core and keep the hips controlled throughout. --- 🛡️ EXERCISE 4 STANDING BOSU BALL REVERSE LUNGE + DUMBBELL Reps: 6–8 or 10 EACH SIDE How to Perform: - Stand tall while holding the dumbbell in your chosen position. - Place one foot onto the BOSU Ball. - Step the opposite leg backward into a reverse lunge. - Drive through the working leg to return to standing. - Complete all prescribed repetitions before switching sides. Warrior Standard: Knee tracks with the foot. Maintain balance and controlled tempo. --- ⚔️ EXERCISE 5 BOSU BALL SQUAT + DUMBBELL PRESS Reps: 10–12 How to Perform: - Stand on or around the BOSU according to your ability. - Hold the dumbbells at shoulder height. - Perform a controlled squat. - Drive through the legs to stand. - Press the dumbbells overhead. - Lower the weights with control and repeat. Warrior Standard: Strong legs. Tight core. Controlled press. --- 🔥 CIRCUIT STRUCTURE ROUND 1 — FOUNDATION Complete Exercises 1–5. Goal: Learn the movements and establish control. ROUND 2 — STRENGTH Complete Exercises 1–5. Goal: Maintain strength and movement quality. ROUND 3 — WARRIOR Complete Exercises 1–5. Goal: Increase intensity without sacrificing technique. ROUND 4 — FINISHER Complete Exercises 1–5. Goal: Finish strong while maintaining the Warrior Standard. --- ⏱️ 40-MINUTE TIMELINE 0:00–5:00 — Warm-Up 5:00–13:00 — Round 1 13:00–21:00 — Round 2 21:00–29:00 — Round 3 29:00–37:00 — Round 4 37:00–40:00 — Cool Down / Reset --- ⚔️ T.Z.E. WARRIOR STANDARD CONTROL > MOMENTUM Quality repetitions matter more than rushing through the circuit. Scale the movement when necessary, but don't abandon the standard. Train With Purpose. Progress Like a Warrior. T.Z.E. WARRIOR ZONE The work builds the Warrior.