The Warrior News Workout of the Week

by Patryk Wlodarczyk and Ola Kacprzynska

Part 1: The Workout

No matter whether you are a woman or a man, mass-builder or fat- cutter, this workout plan will put you closer to where you want to be. Get confident in your own body and abilities! Raise the quality of your life! Become more productive, more energetic, and feel comfortable with your appearance! Follow our recommendations and get involved.

Here is the simple workout programme both for beginners and for professionals. You will thank us later(!). For now, just follow these steps.

Select a weight that is challenging to hold and begin.

  1. Front Squat ( Clean Grip)

3 sets, 5 repetitions (complete 3-4 sets)


  1. Incline Dumbbell Press

Superset with One- Arm Dumbbell Row

3 sets, 8 repetitions


  1. One -Arm Dumbbell Row

3 sets, 10 repetitions (both arms)


  1. Dumbbell Rear Lunge

Superset with Pallof Press

3 sets, 10 repetitions (each leg)


  1. Chin – Up

3 sets, 5-8 repetitions



I know, it will hurt, it will take time, it will require dedication, sometimes it will require sacrifice, but I promise, that when you reach your goal, it is really worth it!

Part 2: The Diet


As we mentioned in our previous article, breakfast is the most important meal of the day. Here are more ideas for a healthy and filling breakfast.


  • Omelet with rocket salad and tomato


I use 2 eggs with a handful of rocket salad ( however the amount depends on preference). I also add little bit of cheese, but it depends on preference. I use pepper, paprika spice and salt, in order to add more taste. After that I put the mixture on the pan and wait till it’s ready. When serving I put tomato on top.



  • Banana Pancakes


You can find the recipe here that I’ve written earlier. This one takes longer to make, hence if you have time in the morning you can make these.



  • Whole grain Toasts..


  • With Avocado ( + salt and pepper on top)
  • Banana/strawberry and peanut butter ( you can also add chia seeds)
  • Cottage cheese and rocket salad ( + salt and pepper)
  • Salmon and cottage cheese ( + salt and pepper)




You cook make pasta and make it with tomato sauce and vegetables of your preference. After mixing it together, put it into a oven-pan. On top put spices of your preference I put garlic, salt, pepper, paprika, and finally cheese. Let it cook in the oven for 10 mins at 180C. You can place it in a box, bring it to school and warm it up at school for lunch.


You can ask your mom to make soup (chicken / tomato/pumpkin/ mushroom/etc). You can get it in a container and warm it up at school. Especially now in winter it’s nice to warm yourself up 🙂 Soups are good because they warm you up and fill you up quickly.


To make a box with vegetables more creative add humus/peanut butter as a dip for the vegetables.

Nuts and popcorn – are dry snacks so you can’t get messy with these.

I often like to eat dry cereal, put some in a box and you can fill yourself up really quickly before during class, so your stomach won’t make awkward noises in class 😉


As I mentioned before it depends on culture you’re from. However, here are few ideas you can share with your family.

  1. Risotto ( it can be as easy as ham with corn and rice)
  1. Paella (rice with fish and vegetables)
  1. Vegetable balls with potatoes ( mashed broccoli mixed with flower and then you roll them in bread crums and put them on the pan)



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