Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Tony Horton's One on One Road Warrior Modifications

I like using Tony Horton's One on One Road Warrior during "recovery" or "transition" weeks for a couple of reasons. One, you work the entire body. Two, it moves at a quick pace, so the heart rate gets elevated quite nicely.

As with a lot of Tony's One on One's, part of the beauty is not just the workouts themselves, but the ideas. For example, Tony Has a workout called "Cardio Confusion" where you throw a whole bunch of cardiovascular exercises in a hat, and pull them out randomly to create a workout. Obviously after you do this DVD more than once, it removes the "confusion" aspect of it, but it at least gives you the idea to go try it on your own.

With Road Warrior, I decided to keep mostly everything weight-related, and a rep count to 12 (unless otherwise stated). What I mean by weight-related is that I wanted to swap out pushups for things like chest presses instead. No real reason there besides the fact that I wanted to keep my reps down. You can use the ideas below, or swap some exercises out to make your own concoction!

  1. Dumbbell Chest Press
  2. Pull-ups
  3. Shoulder Press
  4. Bicep Curls
  5. 1-Arm Triceps Extensions
  6. Weighted Back Squats
  7. Weighted Alternating Lunges (12 reps each leg)
  8. Dumbbell Incline Chest Press
  9. Seated Back Fly
  10. Swimmer's Press
  11. Open Arm Bicep Curls
  12. 2-Arm Triceps Kickbacks
  13. Weighted Back Squats
  14. Side to Side Lunge (12 reps each leg)
  15. Close Grip Dumbbell Press
  16. Lawnmowers
  17. Straight Arm Shoulder Flies
  18. Bicep 21's
  19. Skull Crushers
  20. 12,12,12
  21. Plyo Lunge (30 total reps) 
  22. Dumbbell Chest Press
  23. Pull-ups
  24. Shoulder Press
  25. Bicep Curls
  26. 1-Arm Triceps Kickbacks
  27. Weighted Back Squats
  28. Weighted Alternating Lunges (12 each leg)
  29. Bicycles