Don your princess Leia buns, your favorite Star Wars shirt and turn on some Star Wars music and get ready for a Star Wars workout to celebrate May the 4th! To get ready for it, we are doing a FREE Star Wars themed workout at our Downsize Fitness Dallas location on SATURDAY to get you ready for the official day on Sunday.
When: May 3rd, 10:30am – 12:00pm
Where: Downsize Fitness Dallas 13465 Inwood Rd. Suite 120 Dallas, TX 75244 or at home anywhere in the galaxy
If you already are busy flying in the Millennium Falcon with Han or Chewbacca or don’t live in the area, we have listed our workout for you so you can join us at home!
What you’ll need:
- Water (keep hydrated throughout)
- A way to keep track of time
- Weights – or something that you can use as a weight. Milk gallons and cans will also work.
- Sandbag – or something heavy that you can carry. Bag of laundry could work!
- Check with your physician before starting any kind of new workout.
Sith Circuit Workout
Get yourself ready for battle with these intervals. Each one should be done for 1 minute and then you rotate. Ideally you’ll the entire circuit twice through.
1. Lightsaber leaps — Squat Jumps
The exercise is performed by setting feet about shoulder width apart, squatting until the tops of the thighs are parallel with the ground, and then jumping up as hard as possible. Just like a jedi might to avoid a lightsaber to the legs. A modified version of this is instead of jumping you come back up from the squat and then go onto your tip toes to work those calves.
2. R2D2 – kettlebell lateral crunch
Hold the kettlebells at hip level and engage your midsection and tilt your upper body to one side beginning from the oblique area just above your hip. Then bring your body back up to neutral position. Repeat with the other side.
3. Force Pushups
Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. You want to be flatter than han solo in carbonite. Then lower your chest towards the ground until your elbows are at a 90 degree angle and then push yourself back up to plank position.
4. Choke Hold Practice – one handed dumbbell swing while force choking with other hand
Stand up straight, with feet a bit wider than hip-distance apart. Grab hold of the kettlebell handle with one hand, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body — but not too low, this isn’t a squat! Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell Remember: The motion should come from the hips as the body returns to a standing position. Keep the momentum going so the kettlebell swing is controlled but continuous motion. While you are swinging with one hand, bring your other hand up in a force choke motion just like Darth Vader and work on your force skills. Switch hands after 30 seconds.
5. Yoda Carry – Sandbag laps
Grab the nearest jawa, sandbag or bag full of laundry and sling across your back like Luke did with Yoda in Dagobah and do laps for 1 minute. Do or do not, there is no try.
6. Speeder – mini pulse squats
Start standing with feet hip width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down for the entire exercise. Outstretch your arms so that it looks like you are on a speeder trying to outflank the storm troopers on Endor.
7. Let the Wookie Win – Sandbag slams
As Han Solo pointed out, beating a wookie might get your arms ripped out of your sockets, so it’s wise to let the wookie win. With the sandbag slams you want to start with the sandbag on the floor, squat down with your core engaged, pick up the sandbag raise it above your head and slam it back down in front of you. If you don’t have a sandbag, use that bag of laundry, just avoid anything breakable.
8. Help Me Obiwan Kenobi Squats
Princess Leia had to squat down to send her message to Obi Wan Kenobi via R2D2, so we are going to help you practice. Stand shoulder width apart with your toes facing forward. Slowly lower yourself by bending your knees and by breaking at the hip while pushing your butt back. Be sure to keep your back straight and your chest and shoulders up. Lower as far as you can go comfortably and then raise yourself back up. Repeat. Be sure to keep your weight in your heels, you should be able to wiggle your toes. To give yourself the most authentic Star Wars experiences, when you squat raise one hand as if R2D2 was in front of you and press a button to send the important message the changed the course of history.
9. Kessel Run – shuttle sprints
Like the Millenium Falcon that can do the kessel run in less than 12 parsecs, this exercise is meant to get your heart racing. Pick two points on the ground that you will run between as fast as you can. Once you reach the other side, turn around and sprint back.
10. Bantha Crawl – bear crawl
Start on your hands and feet with your knees slightly bent. Start walking forward with you moving your right leg with your left leg and your left arm with your right leg.
11. Stormtrooper march – high knees
While Stormtroopers aren’t known for their shooting skills, they sure can march! To do this exercise, stand with your feet hip width apart. Pull your right knee towards your chest as high as you can comfortably go. Then return your foot back to it’s original position. Then repeat with the left. Keep on alternating for one minute. To ramp up the level, pick up the pace.
12. Sandpeople Yell – overhead press
Get ready to give your best outraged sandpeople yell when you do this exercise. Stand with your feet shoulder width apart. Grab your two dumbells, not too heavy but so that you can easily raise over your head. Palms should be face down. Lift the weights to shoulder level, palms facing forward with elbows bent at a 90 degree angle. Then extend the elbows towards the ceiling until your dumbells almost touch. Then bring them back down until your elbows are at a 90 degree angle. Repeat for one minute.
- Darth Vader Breath – yoga breath
- Downward Facing Wookie – downward facing dog with one arm raised in a fist
- Speeder Bike à Revolved Speeder Bike – chair pose front both hands on handles, then rotate right hand under your left as if you’re about to shoot your blaster towards the storm trooper next to you.
- Saber one – warrior 2 with alternate arms drawn back like you are holding a lightsaber
- Luke in Tauntaun – childs pose
- Han Solo in Carbonite – lay on back with hands in the air
Meditation (5 – 10 minutes)
Recite Jedi code.
Jedi are the guardians of peace in the galaxy.
Jedi use their powers to defend and to protect.
Jedi respect all life, in any form.
Jedi serve others rather than ruling over them, for the good of the galaxy.
Jedi seek to improve themselves through knowledge and training.
- Get into a relaxed sitting position or laying position. The key is to have your body and chest be open, so no getting into a ball.
- Take deep breaths and relax your body. Breathe into any tension spots that you have, unclench your hands, unwrinkled your forehead, unclench your jaw and relax.
- Clear your mind, put any worries that you have in a box that you can address later.
- Once your mind is clear, start to create your sanctuary
- You come upon a closed garden that is overgrown. You slowly clear away the foliage and find the gate. You take your time and care clearing it away. It will be a new safe place for you to enjoy and relax.
- You enter the sanctuary, filled with flowers, fountains, vines, benches that have not been taken care of. Spend your time slowly and thoughtfully cleaning it up and decorating it to your taste. It is both effortless and pleasurable.
- When you are done, sit back and admire your handy work. Really capture how it looks. You now have a safe sanctuary within which you can address issues or problems.
- Come back to reality and take some deep breaths.
May the force be with you!