Back in 1977, the movie “Star Wars” took the world by storm, and ever since it has become a pop culture icon. May the 4th has been dubbed “Star Wars Day” due to its close resemblance to the movie’s popular phrase “May the Force (fourth) be with you.” To get in on the fun, we came up with this Star Wars workout inspired by the films.
Kessel Run (on the Treadmill)
Han Solo famously completed the Kessel Run in 12 parsecs. A parsec is actually a unit of distance, not time, but we’ll adjust it here to get you started with a nice warmup of 12 minutes on the treadmill or elliptical. Jog or run at a comfortable pace to get your heart rate up.
Jedi Box Jumps
There are a lot of acrobatic moves in the Star Wars movies. Use your Jedi athleticism to jump up on the plyometric boxes. Choose a size that’s challenging but attainable. Start with bent knees, push your hips back, and have an explosive takeoff. Land softly in the same position you started. You’ll feel it in your glutes, quads, and calves.
Use the Force
“The Force is what gives a Jedi his power.” – Obi-Wan Kenobi
In this case, you’ll use force to lift weights against gravity. Grab weights that are appropriate for you, and complete 3 sets of bicep curls, tricep kickbacks, and deltoid flys at 10-12 reps each. Remember to maintain control through both the concentric and eccentric phases.
Revenge of the Sit-Ups
It’s time to embrace your core! Lie flat on your back with your legs bent at your knees and your feet planted on the floor. Place your hands behind your head or cross them on your chest. “Curl” up, hinging at the hips, and engage those abdominal muscles. Try to avoid pulling on your neck. Then lower yourself back to the floor. Complete 3 sets of 10-12 reps each.
Speeder Biking
Hop on a spin bike to cool down as we conclude our Star Wars workout. Take a nice easy ride to lower your heart rate for about 10 minutes.