New Man moves - Week 11-12, Day 4
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2 indoor workouts and 2 outdoor workouts in the final weeks of your preparation are what you need to get yourself ready for your final test. You’ll also be getting an eye out on Dark Forces you’ll fighting on the streets once you’ve perfected your Superhero abilities and developed and alter-ego suited to your qualities.
Day 4: Outdoors
Warm up jog
Circuit 1 (X3)
Fartlek
as with Day 2
Squat and lateral raise: 20
Similar to the squat and press, only instead of pressing you perform a lateral raise with your weights when you are upright.
Watch the video here.
Single Leg Press Up: 15 each leg
Perform these press ups with only one leg taking the weight (the other slightly raised off the ground). This will help you develop your hips, abs and lower back while giving your chest a great workout. Keep your hips and shoulders level so you don’t allow any weaknesses to develop in your shoulders or torso.
Watch the video here.
Circuit 2 (X3)
Burpees x15
Start by lying on your stomach with your hands under your shoulders. Then push your body up off the floor (press-up). Once your body is up, bring both legs forward to your hands simultaneously and then jump up into a star-jump.
Once you land, get back into the pre-press-up position: lying on the floor with your hands under your shoulders and repeat. This exercise should be done fast but in a controlled way.
Watch the video here.
Plank with Alternating arm and leg: 1 minute- 30s each
Get into your normal plank and then lift your right foot and left elbow off the ground slightly while still attempting to keep your body straight. Do this for 30s then repeat with your left foot and right elbow off the ground!
Watch the video here.
Squat and Front Kick: 10 each leg
Same as before only you are kicking forwards (instead of to the side) in a Muay Thai style, not a Naas Botha style (sorry Bulls fans). Try keep all the kicks at hip height as this should take care of most of your foes!
Watch the video here.
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