Viking workout – Time to invade the gym, Norsman style

Viking workout – Time to invade the gym, Norsman style.

Over a thousand years ago where food wasn’t as easily prepared or found like today. The Norsmen went out to invade coastal lands or islands. They were built for fighting and pillaging. In this Viking workout we do our best to achieve the Viking body.

Most of us have noticed over the years, from watching movies, that whenever there are Vikings on the screen they are 90% of the time absolutely shredded. They lived off fishing and wild animals. They farmed what they could, ate what they could and trained almost every day.

Our Viking workout brings together some intense weight training session and sweat pooling cardio routines. So let’s pick up our shields, grab our swords and run into battle!

TRAINING PROGRAM

How to get fit - Viking WorkoutWARMING UP

Bringing up your heart rate warms up your muscles and switches on your nervous system. Jog, slowly, row, or ride a bike on low resistance. Don’t go to hard in your warmup, you need to be able to still hold a conversation.

POST WARM-UP

3 sets of 15 repetitions should be carried out per exercise. Use the maximum weight that you are able to push for the entire rep-range.

The most important thing to remember is that the muscles must be stressed during the workout; carrying out 15 reps is one thing, making each and everyone of those reps count is another story. Muscle fibres get torn apart during training. The rebuilding process strengthens them and grows them. If you don’t feel your muscles getting stress, you not growing them.

Your last 2 – 3 reps should be a struggle, you should be fighting to squeeze them out. It is these last few reps that count the most in stimulating your muscle fibers into growing and becoming stronger!

How to get fit - Viking WorkoutCARDIOVASCULAR

Cardio should be performed between rep sets. These should form part of your “cool down.”  A quick 40 – 60 seconds of skipping will keep your heart racing while burning off a good amount of calories. This form of HIIT will give you the intense fitness the Vikings used to carry their heavy wooden shields and fight like they were paper.

If you not sure of the correct form for the workout, you can click on them to see a video.

THE VIKING WORKOUT

Monday: Chest

PUSHUPS:
3-5 sets of 8-15 reps

How to get fit - Viking Workout

SMITH MACHINE BENCH PRESS:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

SMITH MACHINE INCLINE BENCH PRESS:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

BUTTERFLY:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

Tuesday: Back

PUSHUPS:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

SEATED CABLE ROWS:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

WIDE-GRIP LAT PULLDOWN:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

LYING T-BAR ROW:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

Wednesday: Shoulders/Abs

ARNOLD DUMBBELL PRESS:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

SIDE LATERAL RAISE:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

FRONT DUMBBELL RAISE:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

 

BICYCLE CRUNCH:
3-5 sets of 15-20 repsHow to get fit - Viking Workout

CROSS CRUNCH:
3-5 sets of 15-20 repsHow to get fit - Viking Workout

SWISS-BALL ROLLOUT:
3-5 sets of 15-20 repsHow to get fit - Viking Workout

Thursday: Biceps/Triceps

BARBELL CURL:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

STANDING BICEPS CURL:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

HAMMER CURLS:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

TRICEPS PUSHDOWN:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

Friday: Leg Workout

LEG EXTENSIONS:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

SEATED LEG CURL:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

BARBELL SQUAT:
3-5 sets of 8-15 repsHow to get fit - Viking Workout

STANDING CALF RAISES:
3-5 sets of 8-15 repsHow to get fit - Viking Workout
What do you think of the Viking workout?
Let us know in the comments below.

You can check us out on Facebook, Instagram, Tumblr, Twitter and Youtube. Remember, like, share subscribe.

How to get fit – Viking Workout

 

 

No Responses

POST REPLY

Leave a Reply

%d bloggers like this: