Workout of the Day: The Superhero Workout
This workout is gonna make you feel like a SUPERHERO!
And, frankly, I think you are a superhero!
I love seeing the results of your hard work. I love hearing that these workouts have helped you feel better, run better, look better, and grow stronger, mentally, emotionally, and physically.
I love superhero workouts because they help gear me up for the day. I know that no matter what punches life throws at me, I CAN TAKE IT!
Working out is just as much about training your mind as it is about training your body. I love exercise, whether it's running, hiking, swimming, lifting, yoga, Pilates, martial arts, etc. But I don't do it to be a certain weight. Ok, part of it is to maintain my weight. But the biggest factor is the mental game. On days I can't workout, I feel it is REALLY difficult to not feel mentally defeated. I HAVE to do something physically hard in the morning. It gets me up and going. It clears the mental fog. And I know I can face the day.
Protocol:
Set an interval timer for 10 or 20 rounds of 50 sec work, 10 sec rest.
Do HIIT Set 1 and repeat it once you get to the endo of it (opt).
Then do the box hops and battle ropes (watch the video for alternatives)
(OR just rest for 2 minutes)
Then do HIIT Set 2, repeating the entire sequence again if you want.
Finish with the box hops and battle ropes
(OR just catch your breath, stretch, and drink your water!)
Beginner: 1 round of each set; take breaks when necessary
Intermediate: 1-2 rounds of each set; 30-sec break between sets
Advanced: 2 rounds of each set; no breaks
You'll Need:
Repeating Interval Timer set for 50/10
Bench, Box or Low Table
Cones or Obstacles to jump over (opt)
Battle Ropes (opt)
1 Dumbbell (10+ lbs)
Your Favorite Superhero Cape (opt)
Warm-up:
The Workout:
HIIT Set 1: Perform 1-2 times in a row (50 sec work/10 sec rest)
Jumping Jacks w/ Alt Elbow to Opposite Knee
Snakes
Glute Bridge w/ Heel Touch-downs
Plank-to-Stand Heel Clicks
Skater Touchdowns
Whips Right
Hight Knees
Whips Left
Plank Pendulums
Breakdancers
*Repeat Sequence*
10 Box Hops and Jumps
30 sec Battle Rope Wiggles
30 sec Battle Rope Slams
HIIT Set 2: Perform 1-2 times in a row (50 sec work/10 sec rest)
2 Jump Lunges + 2 Low Squat Pulses
Corkscrew
Hallelujah's
Plank Up-Down + Side Plank
Around the Worlds
2 Plank Jacks + Bird-Dog Tucks
2 Seal Jacks + 2 Criss Cross Jacks
2 Tricep Dips + 2 Hip Raises
Diamond Push-up Burpee
Ball-Bench Taps
*Repeat Sequence*
10 Box Hops and Jumps
30 sec Battle Rope Wiggles
30 sec Battle Rope Slams
