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WEEKEND WARRIOR WORKOUT

Complete Workout Guide

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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Complete Workout Guide

15-MINUTE BODYWEIGHT WORKOUT

This workout consists of two, two-exercise supersets.

SUPERSET 1

Perform an 8-rep warmup set of each exercise. Then perform both

exercises back-to-back, with no rest in between. Rest for 1 minute
after the superset is complete, and do a second superset.

SPLIT SQUAT (15 REPS PER LEG)

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.

DECLINE PUSHUP (AS MANY REPS AS POSSIBLE)

Perform the traditional pushup with your feet on a chair or bench.

SUPERSET 2

Perform an 5-rep warmup set of each exercise. Then perform both

exercises back-to-back, with no rest in between. Rest for 1 minute
after the superset is complete, and do a second superset.

STABILITY BALL LEG CURLS (15 REPS)

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)

STABILITY BALL ROLLOUT (8 REPS)

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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Complete Workout Guide

15-MINUTE DUMBBELL WORKOUT

This workout consists of two, two-exercise supersets.

SUPERSET 1

Perform a 12-rep warmup set of each exercise. Then perform both

exercises back-to-back, with no rest in between. Rest for 1 minute
after the superset is complete, and do a second superset.

DUMBBELL SPLIT SQUAT (8 REPS PER LEG)

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.

DECLINE PUSHUP (AS MANY REPS AS POSSIBLE)

Perform the traditional pushup with your feet on a chair or bench.

SUPERSET 2

Perform a 6-rep warmup set of each exercise. Then perform both

exercises back-to-back, with no rest in between. Rest for 1 minute
after the superset is complete, and do a second superset.

DUMBBELL ROMANIAN DEADLIFT (8 REPS)

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.

STABILITY BALL ROLLOUT (8 REPS)

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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Complete Workout Guide

THE WARRIOR WORKOUT

This workout consists of four, two-exercise supersets, and concludes
with 20 minutes of interval training.

SUPERSET 1

Perform an 8-rep warmup set of each exercise. Then perform both

exercises back-to-back, with no rest in between. Rest for 1 minute
after the superset is complete, and perform the superset 2 more times.

BARBELL BACK SQUAT (8 REPS)

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.

PULLUP, CHINUP, OR INVERTED ROW (8-15 REPS)

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

Perform a 5-rep warmup set of each exercise. Then perform both

exercises back-to-back, with no rest in between. Rest for 1 minute
after the superset is complete, and do a second superset.

DUMBBELL 1-ARM STANDING SHOULDER PRESS (8 REPS PER SIDE)

Hold a dumbbell at your right shoulder, and press it overhead.

DUMBBELL REVERSE LUNGE (8 REPS PER SIDE)

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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Complete Workout Guide

THE WARRIOR WORKOUT

SUPERSET 3

Perform a 5-rep warmup set of each exercise. Then perform both

exercises back-to-back, with no rest in between. Rest for 1 minute
after the superset is complete, and do a second superset.

DUMBBELL CHEST PRESS (12 REPS)

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.

DUMBBELL ROW (12 REPS)

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

Perform these exercises back-to-back, with no rest in between. Rest 30

seconds, and do a second superset.

STABILITY BALL PLANK (30 SECOND HOLD)

Assume a modified pushup position, but rest your forearms on a Swiss ball. Hold this
position for 30 seconds.

SIDE PLANK (30 SECOND HOLD PER SIDE)

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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Complete Workout Guide

10-MINUTE BODYWEIGHT FAT BLASTER

Do this circuit as many times as possible during the week:
Perform the following 7 exercises back-to-back, with no rest in between.
Rest for 1 minute, then perform the circuit again.
(See below for select exercise descriptions.)

JUMPING JACKS (20 REPS)

PRISONER SQUATS (12 REPS)
PUSHUPS (15 REPS)
FORWARD LUNGES (12 PER SIDE)
STICK-UPS [OR INVERTED ROWS] (10 REPS)
STABILITY BALL LEG CURLS [OR SPIDERMAN CLIMBS] (10 REPS)
BURPEES (5 REPS)

EXERCISE DESCRIPTIONS
PRISONER SQUAT

FORWARD LUNGE

STICK-UPS

SPIDERMAN CLIMB

Stand with your back against a wall, feet

6 inches from the wall. Stick your hands
up overhead. Keeping your shoulders,
elbows, and wrists in contact with the
wall, slide your arms down the wall and
tuck your elbows into your sides.
Return to start.

Start in the top of a pushup position.

Keep your abs braced, pick one foot up
off the floor, and slowly bring your knee
up outside of your shoulder and touch
your foot to the ground. Slowly return
your leg to the starting position.

STABILITY BALL LEG CURL

BURPEE

Stand with your hands behind your head

your chest out, and your elbows back.
Sit back at your hips and bend your knees
to lower your body as far as possible
without losing the natural arch of your
spine. Squeeze your glutes and push
yourself back into the starting position.

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.

From a standing position, take a large step

forward with one leg. When your front thigh
is parallel to the floor and your back knee
is off the floor, hold for 1 second. Return to
the starting position and repeat with the
opposite leg.

Stand holding your fists at your sides.

Bend down until your hands touch the
floor, then kick your feet behind you into
a pushup position. Do a pushup, then
bring your feet back underneath you
and jump up. Land softly and move into
your next repetition.

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