The Mongolian
Warrior Workout
#FF3300
r255 g51 b0
Build an unstoppable body
How to do it: Perform this workout
three days a week, resting a day
between each session. On Day 1
(Monday), do 3 rounds; on Day 2, do
2 rounds; and on Day 3, do 4 rounds.
(Feel free to do cardio on your “rest”
days to burn more calories.)
Do the exercises in the order shown.
When you begin, start a timer, and
1
perform each movement at the top
of each minute. So after you start the
clock, do Exercise 1 for the prescribed
amount of time, and rest until the
1-minute mark. Then do Exercise 2,
and rest until the 2-minute mark,
and so on. Once you’ve done all 10
exercises, you’ve completed one
round. Rest until the 10-minute
mark, and repeat.
High-Knee Run
6
Glute
Bridge Hold
7
Kettlebell
Swing
8
Skater Hops
9
Do 5 hops to
each side
5
Inverted Row
Do as many reps
as you can in 40
seconds
Dumbbell
Bulgarian Split
Squat: Left Leg
Do 10 reps; take 2 seconds
to lift and 2 seconds to
lower with no pause
Do 10 reps
4
Pushup
Do as many reps as you
can in 40 seconds
Hold the top of the
move for 30 seconds
3
Goblet Squat
Do 5 reps; pause for 1
second at the bottom of
each rep
Run in place for
30 seconds
2
Watch the
original series
Marco Polo,
now streaming
on NetFlix
Dumbbell
Bulgarian Split
Squat: Right Leg
Do 10 reps; take 2 seconds
to lift and 2 seconds to
lower with no pause
10
Swiss-Ball
Leg Curl
Do 8 reps at slow tempo