Instructions for the Viking Valour Workout

  • Setting: Perform this workout in an open space to fully embrace the spirit of a Viking warrior.

  • Experience: Each movement should be executed with the strength, determination, and valour of a Viking. Feel the power of your ancestors and unleash your inner warrior.

Warm-Up: Awakening the Viking Spirit (10 minutes)

  • Gentle Jog (3 minutes): Start with a slow, steady jog, awakening the Viking spirit within, preparing for the battle ahead.

  • Dynamic Stretches (3 minutes): Perform leg swings, high knees, butt kicks, and arm circles to ready your body, like a Viking warrior preparing for combat.

  • Mobility Drills (4 minutes): Include wrist circles, ankle rolls, and neck rotations to ensure all joints are prepared for the upcoming intensity.

Main Workout: The Warrior's Challenge (35 minutes)

1. Explosive Power (10 minutes)

  • Explosive Pull-Ups (5 sets): Perform pull-ups with a powerful, explosive movement, as if scaling the walls of a fortress. Max reps for each set.

  • Rest (30 seconds): Take a brief rest to recover between each set, maintaining the strength and energy of a Viking warrior.

2. Warrior's Push (10 minutes)

  • Explosive Push-Ups (5 sets): Execute push-ups with maximum effort, pushing the ground away with the might of a Viking shield wall. Max reps for each set.

  • Rest (30 seconds): Use this time to catch your breath and prepare for the next set, embodying the resilience of a Viking in battle.

3. Shadow Boxing Fury  (10 minutes)

  • Shadow Boxing Rounds (5 x 1 minute): Engage in intense shadow boxing, striking with the ferocity of a Viking in combat. If you have a punch bag, use it to enhance your strikes.

  • Rest (30 seconds): Recover briefly between each round, ready to unleash fury again.

4. The Final Conquest:  Burpee Pull-Ups (15 minutes)

  • Burpee Pull-Ups (10 reps down to 1 rep): Start with 10 reps, then reduce by 1 rep each set until you reach 1 rep. After each set, rest for the same number of breaths as the reps you just completed. Channel your inner Viking, executing each movement with relentless power and determination.

Cool Down: The Viking's Rest (5 minutes)

  • Light Jog/Walk (3 minutes): Gradually slow your pace, letting your heart rate decrease, reflecting on the valour and strength you've demonstrated.

  • Static Stretching (2 minutes): Stretch your hamstrings, quadriceps, calves, and hip flexors to aid recovery, like a Viking warrior resting after a triumphant battle.

Summary

  • Total Duration: 55 minutes

  • Warm-Up: 10 minutes (Awakening the Viking Spirit)

  • Main Workout: 35 minutes (Explosive Power, Warrior's Push, Shadow Boxing Fury, The Final Conquest)

  • Cool Down: 5 minutes (The Viking's Rest)

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