Motivation for fitness is tough! I totally understand. So for today's posts I thought we would have a little fun with it and go with exercises that would help in being able to perform iconic movie scenes.
10. Tarzan
Ok, so let's start off in the kiddy pool. Who wouldn't love some beach front property and a jungle to boot. But, to be able to swing through the jungle like Tarzan, your going to need some serious upper body strength.
Exercise Pick: Body Rows
This is a great beginner exercise to learn how to engage the muscles of your back required for pulling yourself up. As your strength increases you can move to more advanced variations. Well, then of course there's always swinging through the trees with Tarzan!
9. Rocky
Now, let's go classic! Nothing can pump up a workout like "Eye of the Tiger" on the playlist and a massive set of stairs to climb! So, instead of being entirely cliche and say go jump some rope and hit the stair master. Let's opt for a little leg burn-out strength training with this bodyweight exercise.
Exercise Pick: Bodyweight Split Squats
Split Squats are an excellent exercise to put a burn on your glutes and quads. Try doing a 20 rep burn-out with each leg as an active rest between strength sets. Trust me your legs will be on fire but will thank you when you try to tackle a stair run after running several miles.
8. Titanic
Time to get mushy. Want to test your balance simply stand on both feet have a wall to support you if necessary and close your eyes. Not a simple as it sounds is it. Well balance exercises never are as simple as they look. To perform a flawless Jack and Rose you are definitely going to need to work on your core and balance!
Exercise Pick: Balance Trainer Birddog
To many the birddog exercise may seem fairly easy. So, to challenge yourself you can try adding a balance trainer to the mix. Keeping the foot of the knee on the equipment off the floor for an added level up.
7. Flashdance
Considered very risqué dancing for the time next on our list is this iconic dance flick. Dancing is no easy task and takes both strength and flexibility. Bringing into account an exercise that works on both of those so you can perform all the choreography.
Exercise Pick: Bridge Pose
By doing this hinge movement you can concentrate on core strength and function of your spine. Be sure to squeeze and not clench your glutes so you don't injure yourself.
6. The Sound of Music
Love the outdoors? Love spinning in a circle like when you were a kid? Well add to that belting out one of the classic soundtrack tunes from this movie and we will call you an amateur Julie Andrews. Spinning and standing tall requires excellent core strength especially the use of your obliques. So don't skip out on core day at the gym this week!
Exercise Pick: Core Twist
This is a great twist variation to work on utilizing your torso muscles for stability and not just turning your shoulders side to side. For more specific cues for each exercise checkout the link for exercise movements at the menu at the top of the blog.
5. A League of Their Own
There's no crying in fitness...ok maybe a little after leg day. If you want to toughen up and be a superstar like Dottie then you better work on your squats. Let's try out a squat variation that will strengthen and not be so strenuous on your knees.
Exercise Pick: Bodyweight Sumo Squats
By taking a wider stance and pointing your toes this squat variation can allow you to take some stress off your knees. Not to mention totally target those adductors. Leg Day Got You Like...(you tell us; tag us @soleshaping on Instagram after your epic leg day)
4. Pirates of the Caribbean
Fighting along the side of the ship and constantly having to walk the plank takes a certain amount of balance and full body strength. So we may have hit it a little on the nose with this exercise pick, but test it out and see how well you can stabilize yourself with movement.
Exercise Pick: Stability Ball Shin Push-ups
Don't panic if at first you have trouble trying to get in the plank position with the stability ball to start. It takes time to learn to engage your core properly and maintain balance. Once you feel more comfortable add the push-ups and power up buttercup!
3. Star Wars: The Empire Strikes Back
Speaking of sword fighting let's move onto light sabers. Stamina, strength, and agility are all important aspects of dueling forces. But, unless you can use the force to hold the light saber the entire fight might I suggest a little shoulder strengthening.
Exercise Pick: Dumbbell Around the World
Make sure to start with light weight or even bodyweight. As you learn the full movement and build up strength you can slightly increase. But to tire out your shoulders and maintain correct form it isn't going to take much in terms of dumbbell weight. So may the exercise be with you!
2. Pitch Perfect
Hey, it's tougher than you might think to be an entertain these days. Not only do you have to dance and make grand movements to get the crowd engaged but you also have to stay on tune and not look like you are about to pass out. So let's skip out on the "...horizontal running!". And opt for a cardio exercise that will work your full body and your endurance at the same time.
Exercise Pick: Row Machine
Depending on the type of row machine you have access to you may want to start the resistance on a low level as you get more comfortable with the movement. Stay tall and use your core to stay upright and avoid hunching. Oh yay that is way more effective than "...horizontal running!" =)
1. The Breakfast Club
Although this article was not written in any particular order I thought we would save an epic ending with an equally epic exercise. High School is hard enough without having to be stuck in detention on a Saturday. So to have the determination to finish strong mentally and physically let's end with an equally challenging exercise.
Exercise Pick: Knee Tuck Burpees
Ok, so this is definitely a challenging exercise. But you can always start small with a raised surface to reduce resistance and squat instead of jump. The point is get your heart pounding with this full body power movement.
Thanks for reading and I hope it inspires you to go out and find the right exercises for you and your goals. Here are a few more things that I think can help and inspire your journey.
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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.
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