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The Workout Warrior ProgramBy: Tyler English, NASM-PES, CPTThe Workout Warrior - 4 Week ProgramCopyright 2011, by Tyler English & Tyler English Fitness Systems LLCwww.TylerEnglishBlog.com
Copyright WarningAll rights reserved. No part of this e-book may bereproduced or transmitted in any form or by ing, recording, or by any informationstorage and retrieval system, without the expressedwritten permission from Tyler English. We haveunique tracking codes embedded, designed to detectillegal distribution of this e-book and the downloadlinks. Do not risk breaking international copyrightinfringement laws and getting yourself in majortrouble. Fines start at 150,000 and include apossible prison sentence upon conviction.The Workout Warrior - 4 Week ProgramCopyright 2011, by Tyler English & Tyler English Fitness Systems LLCwww.TylerEnglishBlog.com
DISCLAIMER: You must get your physician’sapproval before beginning this exercise program.These recommendations are not medical guidelines but are for educationalpurposes only. You must consult your physician prior to starting this program orif you have any medical condition or injury that contraindicates physical activity.This program is designed for healthy individuals 18 years and older only. Theinformation in this report is not meant to supplement, nor replace, properexercise training. All forms of exercise pose some inherent risks. The editors andpublishers advise readers to take full responsibility for their safety and know theirlimits. Before practicing the exercises in this book, be sure that your equipment iswell maintained, and do not take risks beyond your level of experience, aptitude,training and fitness. The exercises and dietary programs in this book are notintended as a substitute for any exercise routine or treatment or dietary regimenthat may have been prescribed by your physician.Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued.Always ask for instruction and assistance when lifting. Don’t perform anyexercise without proper instruction. See your physician before starting anyexercise or nutrition program. If you are taking any medications, you must talk toyour physician before starting any exercise program, including The Fat Loss “ToDo-List”. If you experience any lightheadedness, dizziness, or shortness of breathwhile exercising, stop the movement and consult a physician.You must have a complete physical examination if you are sedentary, if you havehigh cholesterol, high blood pressure, or diabetes, if you are overweight, or if youare over 30 years old. Please discuss all nutritional changes with your physicianor a registered dietician. This publication is intended for informational use only.Tyler English and Tyler English Fitness Systems, LLC will not assume anyliability or be held responsible for any form of injury, personal loss or illnesscaused by the utilization of this information.The Workout Warrior - 4 Week ProgramCopyright 2011, by Tyler English & Tyler English Fitness Systems LLCwww.TylerEnglishBlog.com
MetabolicConditioningCThe Workout Warrior - 4 Week ProgramCopyright 2011, by Tyler English & Tyler English Fitness Systems LLCwww.TylerEnglishBlog.com
arbellSquat–3x18- ‐25,1x15- ‐20,1x9- ‐11Rest:30sec1B)–WeightedJumpSquats–5x3- ‐5Rest:60sec2A)–RomanianDeadlift–3x12- ‐15,1x10- ‐12,1x6- ‐8Rest:30sec2B)–BulgarianSplit- ‐Squat–3x15- ‐18,1x10- ‐12,1x6- yds)Rest:30sec3B)–DBSLKingDeadlift- ‐5x10- ‐12sideRest:60secThe Workout Warrior - 4 Week ProgramCopyright 2011, by Tyler English & Tyler English Fitness Systems LLCwww.TylerEnglishBlog.com
- ‐2x10- ‐12,2x6- ‐8,1x5- ‐7Rest:30sec1B)–ChinUp(Weighted)- ‐2x10- ‐12,2x6- ‐8,1x5- ‐7Rest:60sec(5Sets)2A)–BBRow- ‐2x10- ‐12,2x8- (Weighted)- ‐2x10- ‐12,2x8- ‐10,1x7- ‐9Rest:60sec(5Sets)3A)–DBPowerCheatCurl- ‐2x6- ‐8,2x5- ‐7,1x5- ‐7Rest:30sec3B)–KBRope/TowelCurls- ‐2x6- ‐8,2x5- ‐7,1x5- ‐7Rest:60sec(5sets)The Workout Warrior - 4 Week ProgramCopyright 2011, by Tyler English & Tyler English Fitness Systems LLCwww.TylerEnglishBlog.com
ripBench- ‐2x10- ‐12,2x6- ‐8,1x5- ‐7Rest:30sec1B)–DBMilitaryPress- ‐2x10- ‐12,2x6- ‐8,1x5- ‐7Rest:60sec(5sets)2A)–WeightedDips- ‐2x10- ‐12,2x8- ‐10,1x7–92B)–BlastStrapPush- ‐ups- ‐2x10- ‐12,2x8- ‐10,1x7–92C)–DBFrenchPress- ‐2x10- ‐12,2x8- p/TRXOverheadExtension- ‐2x12- ‐15,2x9- ‐11,1x6- ‐8Rest:30sec3B)–DeclineSpidermanPush- ‐up- ‐2x12- ‐15,2x9- ‐11,1x6- ‐8Rest:60sec(5sets)The Workout Warrior - 4 Week ProgramCopyright 2011, by Tyler English & Tyler English Fitness Systems LLCwww.TylerEnglishBlog.com
MetabolicConditioning(Pick2- ys)ConditioningA- 30secsWORK/30secsREST1) KBSwings2) BattleRopesHammerGrip3) SledPush4) Burpees5) SprintsRepeat2- 3RoundsConditioningB- 2MinutesWORK/2MinutesREST1) JumpSquatsx102) Mt.Climbersx503) Burpeesx104) SpidermanClimbsx50Repeat5RoundsConditioningC- 1MinuteWORK/1MinuteREST1) DBFarmerWalksx40yds2) ningD–(PICK1–2)1)Sprintsx10- ‐202)HillSprintsx10- ‐203)Prowler/SledPushesx10- ‐20(25- ‐40yds)4)WeightedSprintsx10- ‐205)FarmerWalksx5x100ydsThe Workout Warrior - 4 Week ProgramCopyright 2011, by Tyler English & Tyler English Fitness Systems LLCwww.TylerEnglishBlog.com
psSprints- ‐in- ‐Place–4x30secseachPush- 15repssideTRXRowCombo–5x20- tedRow–5x20- ‐252)“COMPLEXHELL”TotalBodyPullDays- arbellRow1C)BarbellRDL1D)BarbellHighPullRest30- 60sec–REPEATThe Workout Warrior - 4 Week ProgramCopyright 2011, by Tyler English & Tyler English Fitness Systems LLCwww.TylerEnglishBlog.com
TotalBodyPushDays- tRest30- 60sec- c/RepeatThe Workout Warrior - 4 Week ProgramCopyright 2011, by Tyler English & Tyler English Fitness Systems LLCwww.TylerEnglishBlog.com
The Workout Warrior - 4 Week ProgramCopyright 2011, by Tyler English & Tyler English Fitness Systems LLCwww.TylerEnglishBlog.com
1A)!Barbell!Clean! 1B)!Barbell!Front!Squat! 1C)!Barbell!Push!Press! 1D)!Barbell!Jump!Squat! Rest!30L60sec!LREPEAT!! 3)!Dumbbell!Complex!Death!–5x5repseach !! ll,!Lower!or! Total!Body!Days)!!! LowerBody! 1A)!DBJumpSquatsx5! 1B)!DBRDL’sx5! Rest!:30sec/Repeat!!! Upper!Body!Push! 1A)DBCleanx5!
