If you're clamoring for everything Hunger Games-related as the release of this Spring's most anticipated movie gets closer, check out this workout inspired by Katniss and the gang!
Here are 4 exercises designed by the Fitness Program Director of DailyBurn, one of the web's leading authorities in exercise, that will bring out your inner archer!
Check them out below and start training today!
ARMS
Exercise – Single Arm Row with Rotation
Equipment – Resistance Band
Description – A single arm row simulates the upper body action in archery by drawing one elbow back (engaging the deep muscles of the back) and slightly rotating the torso. Hook tubing around a stable pole or door jam and place both handles in your right hand. Step back until the tubing has some tension. Pick up your right foot and balance on your left and then begin to pull the tubing back, right hand moving towards right hip. Add a slight rotation to the right, opening up the shoulder.
ABS AND CORE
Exercise – Bear Squat
Equipment – none, just your body weight
Description – The bear squat combines a full plank, which is fantastic for the core, and an explosive leg press. Begin in plank then bend your knees and send your hips back over your heels keeping the knees off the floor (spine is flexed and arms are extended). With a powerful push from your legs, extend back out to plank and hold.
LEG STRENGTH
Exercise – Curtsy Squat Side Lunge
Equipment – Dumbbells
Description – To truly develop strong legs that are functional for running, jumping, leaping and carrying heavy loads, you must train them in all directions. Holding heavy dumbbells in each hand begin with feet together. Step out to the side with your right leg, keeping your left leg straight. Hinge forward slightly but keep chest lifted with the dumbbells on either side of your right leg. Push off your right foot and immediately step back and cross behind the left leg, bending both knees into a curtsy squat.
AGILITY
Exercise – Quick Feet Drill
Equipment – none, just your body weight
Description – To be quick on your feet and have the agility to change direction quickly, you must train the muscles to fire rapidly and with power. This drill is about quickness and endurance and really elevates your heart rate. Begin in the athletic ready stance (feet a little wider than shoulder width with knees slightly bent and a slight hinge forward from the hips) with arms out the side, palms forward. Start moving your feet as fast as you can as if running keeping the feet close to the ground. Keeping your shoulders and torso stable, randomly twist your hips (knees and feet as well!) to the right and quickly back to the center. Repeat to the left continuing to keep your feet moving as quickly as possible.
Tags: abs, agility, archer, core, dailyburn, exercise, katniss, resistance band, the hunger games, weights, workout
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