New Man moves - Week 11-12, Day 2
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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 2: Outdoors
Jog around block to warm up and normal stretch
Circuit 1: X3
Fartlek:
50m jog, 50m sprint (X4)
Jumping lunges x 20
Start in your Static Lunge position (feet staggered in big step, right foot forward), lower yourself as per normal then on your way up, explode off the ground swapping legs in the air so your left foot is now at the front when you land. Start the next rep like that (left foot forward) and continue!
Watch the video here.
Squat and Press x 20
Start with your hands at your sides with a weight (bucket/bottle) in either hand. Squat as per normal until your thighs are parallel to the floor. As you come up from your squat perform your ‘Curl and Press’ when you get upright. Using whole body exercises improves your ability to use your body as a unit and not just in isolation improving your ‘functionality’ – and crime fighting ability!
Watch the video here.
Circuit 2: X3
Long Jumps for distance x10
Stand with your feet together and hands at your sides to start. Then bend your knees and swing your arms back before jumping as far forward as you can, using your arms to aid your momentum. Try and perform each rep as quickly as possible after the previous one. If you measure your total distance for 10 jumps you can get an idea of your improvements through this phase of the program.
Watch the video here.
Spiderman Press-ups x20
Set yourself up for a normal press-up on the floor. The difference here is that when you lower yourself you bring one leg up and around towards the side of your chest. As you push up again it returns to its normal position and on the next rep you bring the other leg forward – think Spiderman climbing a wall!
Watch the video here.
Squat and Side kick: 10 each leg
Setting up for a normal squat but with your hands in front of you in a boxers defensive position, squat down normally and on the way up kick your right leg to the side trying to do so at hip height every time. Then do the same on your other leg for 10 reps too.
Watch the video here.
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