May the 4th Workout
May 1, 2024
Find your inner Jedi and fight the dark side with this “may the fourth be with you” workout.
Warm Up
1 minute of jumping jacks
1 minute of slow bodyweight squats
1 minute of arm circles (30 seconds each direction)
1 minute of alternating lunges
1 minute of high knees
Workout
Remember to adjust the weight of these exercises to create an appropriate intensity for your fitness level. May the Force be with you as you crush this workout!
1. Jedi Swings (Kettlebell Swings): 3 x 10 each side
- Hold a kettlebell with both hands and stand with your feet shoulder width apart
- Perform a one-handed kettlebell swing, switching hands at the top of each swing
- Use your hips to generate “the force”
- Keep your core engaged on each swing
2. Lightsaber Lunges (Dumbbell Lunges with Chop): 3 x 10 each side
- Hold a dumbbell with both hands
- Step back with one leg into a reverse lunge and bring the dumbbell across your body in a slashing motion
- Stand up and lift dumbbell up at an angle
- Repeat on each leg
3. Wookie Rows (Kettlebell Gorilla Rows): 3 x 12 each side
- Place two kettlebells between your feet which are set to shoulder width and bring your torso parallel to the ground
- Keep your back straight and core engaged as you row the kettlebell towards your hip, squeezing your shoulder blade as you row
- Lower the kettlebell back down and repeat on the other side
4. Force Pull-Ups (TRX Chin Up): 3 x 12
- Adjust the suspension trainer to a height that you can hang comfortably from with your arm straight
- Grab the handles from a crisscross seated position and lean back slightly
- Pull yourself up until your chin reaches hand level
- Let the force of your legs help you as needed to levitate
5. Droid Press (Dumbbell Z Press): 3 x 12
- In a straddle seated position, hold a pair of dumbbells in front your shoulders
- Engage your core and press the weight overhead
- Repeat, keeping your core engaged, avoiding leaning back to press the weigh
6. Jedi Plank (TRX Plank): 3 x 30 seconds
- Adjust the suspension trainer handles to mid-calf height
- Set up in a plank with your forearms on the ground
- Keep your body in a straight line by squeezing your abs, glutes, and quads (avoid sagging in the core and hips)
Cool Down
5 minutes Sky-Walking (treadmill walking)
