Warriors fitness: Turn your home into a gym

Ruben Wiki in the Warriors gym. Photo / Getty Images

League legend Ruben Wiki shares the first 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.

Scroll down for exercise descriptions or visit weighttraining.com

Day 1

Warm-up

• 3-5 mins of dynamic stretches

Circuit
• Push-ups x 10
• Inverted row x 10
• Squats x 10
• Pull-ups x 10
• Lunges x 10 each leg
(Complete as many rounds as possible in 40 mins)

Core
• Prone hold x 1min
• Oblique hold x 40 secs (left side)
• Prone hold and alternate arm raise x 1 min
• Oblique hold x 40 secs (right side)
• Prone hold and alternate leg raise x 1 min
• Oblique hold x 40 secs (left side)
• Prone hold and alternate leg and arm raise x 1 min
• Oblique hold x 40 secs (right side)

Cool-down
• Full-body stretch

Day 2

Warm-up

• 3-5 mins of dynamic stretches

Inversion set
• Bear crawl 1 x 10m
• Burpee x 10
• Bear crawl 2 x 10m
• Burpee x 9
• Bear crawl 3 x 10m
• Burpee x 8
• Bear crawl 4 x 10m
• Burpee x 7
• Bear crawl 5 x 10m
• Burpee x 6
• Bear crawl 6 x 10m
• Burpee x 5
• Bear crawl 7 x 10m
• Burpee x 4
• Bear crawl 8 x 10m
• Burpee x 3
• Bear crawl 9 x 10m
• Burpee x 2
• Bear crawl 10 x 10m
• Burpee x 1

Cool-down
• Full-body stretch

Day 3

Warm-up

• 3-5 mins of dynamic stretches

• Shuttle 10m - 20 bicycle crunches

• Shuttle 20m - 20 V-sit ups

• Shuttle 30m - 20 bicycle crunches

• Shuttle 40m - 20 V-sit ups

• Shuttle 50m - 20 bicycle crunches

• Shuttle 40m - 20 V-sit ups

• Shuttle 30m - 20 bicycle crunches

• Shuttle 20m - 20 V-sit ups

• Shuttle 10m - 20 bicycle crunches and 20 V-sit ups

Cool-down
• Full-body stretch

Day 4

Warm-Up

• 3-5 mins of dynamic stretches

Circuit
• 4 rounds of:
• Push-ups x10
• Inverted row x10
• Squats x10
• Pull-ups x10
• Lunges x10
• Bent-over row
• Squat jumps
• Split squat jumps
(30 sec intervals with 15 sec recovery period in-between sets)

Cool-down
• Full-body stretch

Day 5

Warm-up

• 3-5 mins of dynamic stretches

Inversion set
• Bear crawl 2 x 10m
• Burpee x 10
• Crab crawl 2 x 10m
• Reverse burpee x 10 (x 3 rounds)
• In-betweener
• V-Sit ups x 20
• Twists x 20
• Mountain climbers x 20
• Bicycle crunches x 20

Cool-down
• Full-body stretch

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