Warriors fitness: Get fit at home and in the park

League legend Ruben Wiki shares the second instalment of his six-week fitness plan for readers.

Wiki says this fitness plan is 'designed for the average Joe and Jane' but is structured to be challenging. Once you have the hang of the exercises, you can improvise, using equipment you have at home or what's at the local park.

Day 1

Warm-up

• 3-5 mins of dynamic stretches

• Circuit: Complete 10 each of the following - push-ups, inverted rows, squats and lunges (10 on each leg).

Core

• Three rounds of:

• Prone hold x 1 min

• Mountain climbers x 50

• Oblique hold x 40 secs (left side then right side)

• Seated twists x 50

Cool-down

• Full-body stretch

Day 2

Warm-up

• 3-5 mins of dynamic stretches 10-1 set (Decrease reps by 1 each round - start at 10)

• Burpee

• Lateral knee raise

Cool-down

• Full-body stretch

Day 3

Warm-up

• 3-5 mins of dynamic stretches

• Circuit

• 100m run

• 50 each of the following: Lateral knee raises, bicycle crunches, crunches and seated twists.

• 100m run

• 40 each of the following: Lateral knee raises, bicycle crunches, crunches and seated twists.

• 100m run

• Follow by completing 30, then 20 and then 10 repetitions of the exercises above, with 100m runs in between.

Cool-down

• Full-body stretch

Day 4

Warm-up

• 3-5 mins of dynamic stretches

• Circuit (Each set is to be completed 10 times)

• Push-ups x 30 secs

• Inverted row x 30 secs

• Squats x 30 secs

• Squat jumps x 15 secs

Cool-down

• Full-body stretch

Day 5

Warm-up

• 3-5 mins of dynamic stretches

• Bear crawl 1 x 10m

• Crab crawl 1 x 10m

• Lizards 1 x 10m

• Gorilla crawl 1 x 10m (Add 10m extra every round - complete as many rounds within 45 mins)

• In betweener: V-sit ups x 20, seated twists x 20, mountain climbers x 20 and bicycle crunches x 20

Cool-down

• Full-body stretch

• Check out week 1 here