Wednesday, June 24, 2015

Superhero Circuit to Celebrate Batman: Arkham Knight

So, Yesterday was the release of "Batman: Arkham Knight"! I am a huge Batman fan, so in honor of this week's game release I put together this superhero circuit.

Here is the break down for the circuit:

10 Jabs Right, 10 Jabs Left

  • From ready position, extend right arm and fist forward imagining contact with villains head or upper body
  • Bend the elbow to bring arm and fist back to the starting position
  • Left elbow remains bent and hand remains high, around shoulder height, to protect the face and rib cage 
  • For more power in the punch step forward with the right foot as you execute the right jab.

3 Burpees

  • From ready position, bend at the hips and knees, place hands on the ground in a low squat
  • Walk, step, or hop the feet back so that you are in plank position
  • Walk, step, or hop the feet forward towards your hands into a low squat
  • Jump or stand up to the starting position

5 Knee Strikes Right, 5 Knee Strikes Left

  • From ready position contract the abs, lift the knee to waist height
  • At the same time take both hands from shoulder height towards knee
  • I imagine grabbing a pad and bringing my knee into it 5 times on the right side and 5 times on the left

5 Pull Ups

  • Grab the bar with palms of hands facing away from you, Contract your abs and pull the shoulders down and back
  • Bend the elbows and pull the chest up to the bar, keep the elbows pointed down towards the ground
  • Pause at the top when chin gets above the bar
  • Keep abdominal contracted as you slowly extend the arms back to your starting position
  • Assisted works great too, I only add enough assistance that the 5th rep is hard to complete

*ready position: Feet about hip width apart, weight on the balls of the feet, abs tight, shoulders back and down, hold arms close to the body, fist protecting the head and heart, elbows protecting ribs
I like a 1-2 minute rest at the end of each round. This is repeated for a total of 6 rounds.

Who is your favorite super hero? Comment below with your favorite hero, Batman for life!

Put on your mask and cape, okay maybe just the cape, and embrace your inner superhero for this kickboxing & body weight workout!

Health and Happiness,

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