May the 4th is annually celebrated as “Star Wars Day” because the date sounds similar to the movies’ iconic line “May the Force be with you.” Last year’s Star Wars Day Workout seemed to be a big hit, so we’re back at it with another one this year! If you’re a fan of Star Wars and want to incorporate the excitement of the popular space opera into your workout today, we’ve got some punny exercises for you to do. May the 4th be with you!
Star Wars Day 2023 Exercises
Here is a fun, balanced full-body workout that will help strengthen various muscle groups. In the spirit of May the 4th, we’ve associated each segment of this workout with a quote from the Star Wars franchise. See how well you know the movies by naming who said each quote!
“This is Where the Fun Begins”
Every workout should start with a warm-up, so this is where the fun begins! No Jedi wants to pull a muscle when they’re keeping the peace in the galaxy. Here are some basic warm-up exercises to get started.
- Jumping Jacks: 20 reps – Stand with your feet together and your arms at your sides. Jump up and spread your feet apart while simultaneously raising your arms above your head. Jump again to bring your feet back together and lower your arms to your sides.
- High Knees: 20 reps – Stand with your feet hip-width apart and your arms at your sides. Lift your left knee up towards your chest and then quickly switch to bring your right knee up. Alternate legs and continue for 20 reps.
- Arm Circles: 10 reps each way – Stand with your feet shoulder-width apart and your arms extended straight out to the sides. Make small circles with your arms, moving them forward for 10 reps, and then backward for 10 reps.
- Bodyweight Squats: 10 reps – Stand with your feet shoulder-width apart and your arms at your sides. Lower your body down into a squat, keeping your weight on your heels and your knees behind your toes. Return to the starting position and repeat for 10 reps.
“I Have the High Ground”
If you want to take the advantage over your opponent in a lightsaber duel, you need to take the high ground. Plyometrics, or jump training, is an excellent way to strengthen your legs. These exercises are focused on training power (speed-strength) where your muscles will move from extension to contraction in a rapid manner.
- Choose a box that is an appropriate height for your ability. Start with bent knees and arms back as you face the box. Jump up onto the box, landing softly on both feet in the same posture that you started. Step down and repeat for 10-12 reps.
“The Force is Strong With This One”
Now onto the upper-body strength portion of the workout! Use the force to perform these strength exercises that target your chest, arms, shoulders, and upper back.
- Dumbbell Chest Press: 3 sets of 10-12 reps – Lie down on a bench and hold a pair of dumbbells at shoulder level, with your palms facing away from your body. Push the dumbbells up above your chest, then lower them back down. Repeat for 10-12 reps.
- Pull-Ups: 3 sets of 8-10 reps – Hang from a pull-up bar with your palms facing away from your body and your hands shoulder-width apart. Pull your body up towards the bar, keeping your core engaged and your elbows close to your body. Lower yourself back down and repeat for 8-10 reps.
- Plank Rows: 3 sets of 10-12 reps (per arm) – Start in a high plank position with a dumbbell in each hand. Pull the dumbbell up towards your chest, keeping your elbow close to your body. Lower the weight back down and repeat on the other arm. Alternate arms for 10-12 reps per arm.
- Seated Shoulder Press: 3 sets of 10-12 reps – Sit on a bench with your feet flat on the ground and a dumbbell in each hand. Bring the dumbbells up to shoulder level, with your palms facing away from your body. Press the dumbbells up above your head, then lower them back down. Repeat for 10-12 reps.
“The Dark Side of the Force Is a Pathway to Many Abilities Some Consider to Be Unnatural”
The Sith relied on anger and aggression to achieve their power. Strength training is a great way to release your inner aggression in a healthy way.
- Deadlifts: 3 sets of 10-12 reps – Stand with your feet shoulder-width apart and hold a barbell in front of your body, with your palms facing towards your body. Hinge forward at your hips, keeping your back straight and your knees slightly bent. Lower the barbell towards the ground, then stand back up. Repeat for 10-12 reps.
“We’ve Spotted Imperial Walkers”
A cooldown is essential for every workout, and the Empire knew a thing or two about cooling down when they deployed their ground forces on the snow planet of Hoth in The Empire Strikes Back. Spend about 10-15 minutes on the treadmill in a leisurely walk to lower your heart rate to conclude this workout.
If you’re just a Padawan when it comes to fitness training, you might want to learn from a Master. Personal trainers are experts in kinesiology and will develop a workout plan that will help you achieve your personal fitness goals! Click the button below to learn more about personal training at Elite Sports Clubs.
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