The Warrior II

The Warrior II is a variation of the Exalted Warrior, the previous exercise in this workout. This version works your biceps, legs, and the core muscles of your trunk and torso. It looks easy, but if you do it right, the exercise works your entire body and teaches you the power of concentration.

Pick up your hand weights for this exercise and follow these steps:

1. Stand with your legs as far apart as you comfortably can and your feet pointing forward, and hold the weights at your waist with your palms facing forward.

2. Turn both of your feet to the right and bend your right knee until you align it vertically with your ankle.

Your back foot should be pointing at a 45-degree angle, and your right foot should be pointing straight ahead to your right. Keep your torso centered equally between your heels and your hips rotated wide open. You're in a lunge position.

3. Raise your arms to shoulder height with your palms facing upward and your arms extended away from your body (see Figure 7-7a).

This is the starting position. Concentrate on your legs to keep them strong and stable as you move your arms.

4. Exhaling to a count of four, draw your hands to your shoulders with a bicep curl (see Figure 7-7b).

Draw your belly in and up and your tailbone down to support yourself and maintain your balance. The Warrior II is a total body exercise, not just a biceps exercise. Don't let your front knee wobble or move forward over your toes.

5. Inhaling to a count of four, return to the starting position (see Figure 7-7a).

Do this exercise six to eight times on each leg, pause to rest, and then do six to eight more repetitions on each leg.

Figure 7-7:

Flex your arm muscles and maintain balance with your legs as you do the Warrior II.

Figure 7-7:

Flex your arm muscles and maintain balance with your legs as you do the Warrior II.

Fitness Fundamentals

Fitness Fundamentals

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