#I kid you not guys there are currently about 9 or 10 posts queued
Text
Dr. Peter Toynbee
#I am temporarily becoming a Peter Toynbee blog#Because I went a little feral over this show and this character#A little feral#My poor boosh wife (she lives it really) will be hearing about this for eternity#LOOK AT HIM#I kid you not guys there are currently about 9 or 10 posts queued#Of Julian in this role#So#Do with that what you will#But hey#I'm making gifs again??#Truth seekers#Truth seekers spoilers#Spoilers#julian barratt#Peter toynbee#Dr Peter toynbee#my gifs
27 notes
·
View notes
Note
Answer the first half of the questions you posted 😈 you're welcome xx
why would you ask me to do HALF of the questions when there is 65 QUESTIONS WHAT DO YOU WANT FROM ME so i rounded up thanks alot asshole (im just kidding dont get mad at me you scare me lol) also this question post was like a billion posts ago bc i forgot about it and also have like 200 things queued lol
65 Questions You Aren’t Used To
Do you ever doubt the existence of others than you?Only literally constantly
2. On a scale of 1-5, how afraid of the dark are you?if 5 is “very scared” then probs a 6
3. The person you would never want to meet?anyone from one directon but like not in a mean way i just wouldnt have the energy and also i just dont have any feelings towards them so it would just be awkward for everyone involved
4. What is your favorite word?pretentious
5. If you were a type of tree, what would you be?a wimba tree
6. When you looked in the mirror this morning what was the first thing you thought?fuck, nice hair lol
7. What shirt are you wearing?its black and has a hood and its short sleeved
8. What do you label yourself as?i….dont understand..the question
9. Bright room or dark room?it depends on the time of day, what im doing and how im feeling
10. What were you doing at midnight last night?jacking off…..nah jk watching torchwood lol
11. Favorite age you’ve been so far?18
12. Who told you they loved you last?Evaaaaaaa
13. Your worst enemy?who the fuck actually has a real worst enemy i wanna live their fucking life lol
14. What is your current desktop picture?a mountain
15. Do you like someone?i like lots of peeps but if you mean in like a romantical way yeh boi
16. The last song you listened to?Ding Dong Ding the bob brookmeyer version
17. You can press a button that will make any one person explode. Who would you blow up?ew no-one that sounds gross also im not a fan of like people dying?
18. Who would you really like to just punch in the face?FUCK the list is so fucking long theres a douche in the year abovee me theres a guy from music last year theres a sax player in my current year the current head boy of trinity
19. If anyone could be your slave for a day, who would it be and what would they have to do?at the moment just bc I’ve just binged torchwood probably john barrowman and i would just make him be my friend and hang out with me so i can be like “look i know someone famous” lol
20. What is your best physical attribute? (showing said attribute is optional)mah shoulders no pics lol soz get rekt guys
21. If you were the opposite sex for one day, what would you look like and what would you do?………….i ..dont know how to answer this i cant figure out what my opposite is lol soz
22. Do you have a secret talent? If yes, what is it?i dont have a secret talent bc if im good at something i need everyone to know about it so that i can get validation and attention
23. What is one unique thing you’re afraid of?ok its complicated its basically me making a mistake, and then people thinking that i think i know what im doing while im making the mistake .ok wait in simple terms people judging me lol
24. You can only have one kind of sandwich. Every sandwich ingredient known to humankind is at your disposal.butter, roast turkey, mashed potatoes, cheese, gravy and then toasted
25. You just found $100! How are you going to spend it?i would love to say something cool but tbh id most likely spend most of it on food
26. You just got a free plane ticket to anywhere in the world, but you have to leave immediately. Where are you going to go?ireland
27. An angel appears out of Heaven and offers you a lifetime supply of the alcoholic beverage of your choice. “Be brand-specific” it says. Man! What are you gonna say about that? Even if you don’t drink booze there’s something you can figure out… so what’s it gonna be?i dont really understand this question lol like whats the “something i can figure out” lol but id choose the most expensive bottle of wine i can find and then sell it for the rest of my life
28. You discover a beautiful island upon which you may build your own society. You make the rules. What is the first rule you put into place? …dont kill people?
29. What is your favorite expletive?fuck
30. Your house is on fire, holy shit! You have just enough time to run in there and grab ONE inanimate object. Don’t worry, your loved ones and pets have already made it out safely. So what’s the one thing you’re going to save from that blazing inferno?idk man im a really material person like id probs just grab the first thing i see so my phone lol
31. You can erase any horrible experience from your past. What will it be?my first kiss
32. You got kicked out of the country for being a time-traveling heathen who sleeps with celebrities and has super-powers. But check out this cool shit… you can move to anywhere else in the world!the wording of these questions is really throwing me off but id move maybe to america bc i mean if im gonna continue my super-powered, time-travelling, celebrity fucking romp i feel like america is the place to be
33. The Celestial Gates Of Beyond have opened, much to your surprise because you didn’t think such a thing existed. Death appears. As it turns out, Death is actually a pretty cool entity, and happens to be in a fantastic mood. Death offers to return the friend/family-member/person/etc. of your choice to the living world. Who will you bring back?umm nope not about that seen enough tv and movies to know why this is a bad idea HOWEVER if it was more of a temporary ‘just to say goodbye’ kinda situation i would bring back my paternal grandmother
5 notes
·
View notes
Text
The Wolverine Workout: Get Strong Like Logan!
This is a post from Nerd Fitness head trainer Jim Bathurst.
YES! Another Wolverine movie! LOGAN hits theaters tomorrow, and I couldn’t be more excited.
If you’re like many people, Wolverine is one of your favorite X-men (especially for short guys like myself!), and nothing is more awesome than seeing the Little Runt rage around and beat up bad guys.
To get you ready and pumped for the movie – more so than taping silverware to your hands – we’ve got a fun workout for you!
Now yes, you can absolutely find Hugh Jackman’s exact workout online. It’s excellent for what he needed to do to get ready for the movie role – a bodybuilding type workout that packed muscle where it mattered for film (chest, shoulders, arms) while giving a good strength base with squats and deadlifts (and making sure Wolverine wasn’t walking on chicken legs).
It WORKED:
Note: if you’re looking for the “How Hugh Jackman got in shape for Logan,” the article is right here: “How to look like Famous Actor in Action Movie!”
We’re assuming you’re not getting ready for a major Hollywood role, nor do you have 5 straight days to spend a few hours in the gym. No worries, we’re going to get a bit of the flavor of Jackman’s workout, and the Wolverine character in general, into our own Nerd Fitness Wolverine Workout!
Always Warm-up First!
Your choice of warm-up for this one, whether it’s a bit of jump roping, light calisthenics, or one of our warm-ups.
I wanted to recommend sprinting through the woods with mutton chops glued to the side of your head, but our lawyers discouraged that for some reason. If you’re going to be using a barbell in the exercise, warm up with several lighter sets of 3-5 reps!
Whatever you choose, you should feel ready and mobile to move around!
The Wolverine Workout
I’ve put together something you can do with very little or zero equipment.
Things will obviously be more challenging with equipment/extra weight, but I wanted options for whichever X-men Academy you currently reside.
Let’s look at the whole thing, watch the video, then talk more in depth:
1) 5 minutes of warm-up
2) 12 minutes of AMRAP (explained below):
10 reps – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternate – Transverse Lunge and Chop
3) Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
4) Cool Down!
What all of that ACTUALLY Means!
Did you grow adamantium claws yet? No? Okay keep reading.
Let me answer all of your questions and explain this workout in detail:
What’s an AMRAP, Jim? Sounds like an organization. AMRAP stands for “As Many Rounds As Possible”.
Set the clock for 12 minutes and then try to go through this 4-exercise circuit as many times as you can – in a strong, safe, controlled manner – in that amount of time.
After 12 minutes is up – OPTIONAL- you can do 2-3 sets of Zottman curls (which I explain below too).
Note for beginners!!: If you have never done a routine like this, cut the time in HALF or even a THIRD. A six minute AMRAP will still be tough – so will a four minute one!
Until we can infuse you with mutant healing powers, it is wiser to step into new exercises with caution!
Alright, let’s talk a bit more about each exercise and variation!
Exercise One: Deadlifts or Good Mornings
The first exercise is to do 10 reps of one of the following:
Barbell Deadlift
Dumbbell RDL
Banded Good Morning
Regular Good Morning
It wouldn’t be a Wolverine Workout without deadlifts! We are looking for the classic “hip hinge” motion, where your knees are bent slightly, your hips move back, and your body bows forward. You’ll maintain a strong lower back position the whole time (natural curve).
Here’s a demonstration of Staci demoing the Deadlift as I explain, from our full fledged training course, The Nerd Fitness Academy:
Make sure you also read Strength Training 101: The Deadlift
If deadlifts aren’t in the cards, you can also do dumbbell Romanian deadlifts (RDLs). This is like the top part of the deadlift – where we hip hinge – and the dumbbells only go as low as the bottom of the kneecaps. Back remains in a good natural curve position.
That doesn’t work either? Do a banded good morning!
Watch the wolverine workout video and see me at 00:41 step into a band and put it behind my neck and shoulders (it should sit comfortably). I then hold onto the band for control like a pair of suspenders and proceed to do the same hip hinge motion!
No bars? No bands? No claws? No worries!
Do the same “hips back, bow forward” motion as before just without the band – trust me you’ll still feel it. If you’re feeling saucy wolveriney, feel free to hug a backpack with some weight across your chest (not shown in video).
HOW MUCH WEIGHT TO LIFT?
This depends on your strength and proficiency, but we’re looking for a barbell deadlift weight of somewhere around ½ – 3/4th of your bodyweight. If you are a mutant, get around your own bodyweight. When in doubt, LESS weight. If you find yourself in the middle of the workout and think “crap-o, too heavy”, then take the couple extra seconds to reduce weight (10-50% less) or reduce reps (cut them in half). Keep it looking strong. Make Professor X proud.
Exercise Two: Slams or Quick Squats
When I picture Wolverine in battle, I picture him with arms extended, body stretched, about to lay the slice down on some punk.
We’re going to get in on that action with some medicine ball slams. Reach up overhead with a weighted exercise ball, and then slam it into the ground.
Note that in the video I use a Dynamax ball that purposely DOES NOT bounce well. If you are using a medicine ball that’s closer to a basketball, be careful! Quite easy for the ball to bounce back up into your face – this is less than ideal.
In either case, keep your hands on top of the ball to maintain control.
If you don’t have a medicine ball: you can simply squat and swing your arms down (I find to the outside is more natural) like you’re starting a downhill ski race.
The difference here from that last hip hinging exercise is that we are looking to get more movement in the knees, squat lower, and keep the chest up. In addition, we’re looking to add speed downward, as opposed to upward on a deadlift/good morning. This is NOT a collapse downward, but simply a bodyweight squat at a faster, but controlled, downward speed.
Exercise Three: Push-up to Renegade Row
One of my favorite push-pull exercises: and what sounds more like a wolverine exercise than a Renegade Row. We need to build up arms like Wolverine, and I thought it looked a bit like every time he rears back with claws drawn!
The resemblance is… Uncanny.
Grab a pair of dumbbells that allow you to pull strong, keep stable, and keep a good pace. This is not your chance to try and PR your one arm row.
I’m using a pair of 25 lb dumbbells in the video. These would’ve been fine to keep me in a good pace for the workout.
Just like the deadlift, when in doubt go lighter!
Using the dumbbells as handles, do a single push-up, then do a dumbbell row just one side (while keeping your core tight), then do another push-up, then row the other side.
If push-ups from your feet are too hard, you can do them from your knees. You can even do push-ups with your hands/dumbbells on an elevated surface (not shown in video). If you don’t have a pair of dumbbells, just lift your hand and drive your elbow back – squeezing the back strong!
Exercise Four: The Transverse Lunge and Chop
You’re probably wondering, “Hey Jim, what the heck is “transverse” and how is this helping us to be an X-man (or woman)? Is this Marvel’s new extended universe?”
Transverse is referring to the plane of motion that we are moving through in this lunge.
PHYSIOLOGY NERD ALERT!!
We do a majority of our exercises in the sagittal plane (front to back), whereas this is going to see us turning and twisting (transverse plane). #Science.
“Enough talk of planes, Dr. Strange, how is this helpful?”
It helps to get your body moving in different directions so that you’re ready for a lot more of the irregular and asymmetrical movements in life. About the only person that moves exclusively in one direction is T-1000 (sagittal plane again). You bend over to pick up groceries, twist to adjust your kid’s carseat in the back of the car, or you might need to take down a host of violent enemies threatening your existence.
Regardless, we want you to be able to twist without shouting (see what I did there?). I’m gonna explain this below, but it’s best that you watch it first (queued up to the exercise here):
Stand tall with a medicine ball in your outstretched arms. If your feet are currently facing 12 o’clock (both straight ahead), you are then going to step out and back so that one foot now faces 3 o’clock. At the same time, chop downward so the ball is just past and outside the knee. Stand back up to 12 o’clock with both feet, then repeat on the other side – stepping out to 9 o’clock with your left leg, and then back.
In short, imagine you’re Wolverine slashing through a crowd of sentinels. If you don’t have a medicine ball, just keep your hands outstretched, use a backpack, or do it without any weight!
OPTIONAL FINISHING MOVE: Zottman Curls
After your Wolverine AMRAP is done, here is an optional finisher before you cool down.
Why? It’s in Hugh Jackman’s routine for building Wolverine arms AND more importantly, it makes me feel like I’m still slashing things up and down with a pair of claw hands.
With a pair of dumbbells, curl one up to your shoulder – palm up, turn the palm outward at the top and then lower the dumbbell down. Repeat on the other side.
Like so:
Please note: that is me above and not actually Hugh Jackman.
Always Cool Down
Whew! You’ve lifted, pushed, pulled, and slashed your way into X-men shape. Nice job! A cool down and stretch afterwards helps the muscles recover for the next workout and leaves you feeling mobile (you never know when you’ll get called into action!).
There are lots of possibilities here, as long as you’re getting your heart rate lower and stretching the body, you’re good. For example, you can do things like a quick Yoga stretch routine to help wind down.
Here’s a quick cool down asset I’ve grabbed from from our premium monthly adventure, Rising Heroes:
Good Luck!
Hit up this workout and have people at the movie theater asking if you’re part of the X-men – for your in-shape body, not for your weird hair and penchant for cigars.
To recap: Complete 12 minutes of the Wolverine AMRAP:
10 reps of ONE of these – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps of EITHER – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternating – Transverse Lunge and Chop
Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
Have fun and have at it!
-Jim
PS: Speaking of Rising Heroes, our monthly team-based, story-driven, habit-building fitness adventure, today is the last day to join until April. Join a few thousand people and help save the world 🙂
photo credit: StefoF: IMG_4263-1, marciorodgs: Wolverine, ell brown: Logan – billboard,
http://ift.tt/2meQKLb
http://ift.tt/2mCWbVs
http://ift.tt/2mSYAbn
http://ift.tt/2lMWE2r
http://ift.tt/2mgi5fr
0 notes
Text
The Wolverine Workout: Get Strong Like Logan!
This is a post from Nerd Fitness head trainer Jim Bathurst.
YES! Another Wolverine movie! LOGAN hits theaters tomorrow, and I couldn’t be more excited.
If you’re like many people, Wolverine is one of your favorite X-men (especially for short guys like myself!), and nothing is more awesome than seeing the Little Runt rage around and beat up bad guys.
To get you ready and pumped for the movie – more so than taping silverware to your hands – we’ve got a fun workout for you!
Now yes, you can absolutely find Hugh Jackman’s exact workout online. It’s excellent for what he needed to do to get ready for the movie role – a bodybuilding type workout that packed muscle where it mattered for film (chest, shoulders, arms) while giving a good strength base with squats and deadlifts (and making sure Wolverine wasn’t walking on chicken legs).
It WORKED:
Note: if you’re looking for the “How Hugh Jackman got in shape for Logan,” the article is right here: “How to look like Famous Actor in Action Movie!”
We’re assuming you’re not getting ready for a major Hollywood role, nor do you have 5 straight days to spend a few hours in the gym. No worries, we’re going to get a bit of the flavor of Jackman’s workout, and the Wolverine character in general, into our own Nerd Fitness Wolverine Workout!
Always Warm-up First!
Your choice of warm-up for this one, whether it’s a bit of jump roping, light calisthenics, or one of our warm-ups.
I wanted to recommend sprinting through the woods with mutton chops glued to the side of your head, but our lawyers discouraged that for some reason. If you’re going to be using a barbell in the exercise, warm up with several lighter sets of 3-5 reps!
Whatever you choose, you should feel ready and mobile to move around!
The Wolverine Workout
I’ve put together something you can do with very little or zero equipment.
Things will obviously be more challenging with equipment/extra weight, but I wanted options for whichever X-men Academy you currently reside.
Let’s look at the whole thing, watch the video, then talk more in depth:
1) 5 minutes of warm-up
2) 12 minutes of AMRAP (explained below):
10 reps – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternate – Transverse Lunge and Chop
3) Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
4) Cool Down!
What all of that ACTUALLY Means!
Did you grow adamantium claws yet? No? Okay keep reading.
Let me answer all of your questions and explain this workout in detail:
What’s an AMRAP, Jim? Sounds like an organization. AMRAP stands for “As Many Rounds As Possible”.
Set the clock for 12 minutes and then try to go through this 4-exercise circuit as many times as you can – in a strong, safe, controlled manner – in that amount of time.
After 12 minutes is up – OPTIONAL- you can do 2-3 sets of Zottman curls (which I explain below too).
Note for beginners!!: If you have never done a routine like this, cut the time in HALF or even a THIRD. A six minute AMRAP will still be tough – so will a four minute one!
Until we can infuse you with mutant healing powers, it is wiser to step into new exercises with caution!
Alright, let’s talk a bit more about each exercise and variation!
Exercise One: Deadlifts or Good Mornings
The first exercise is to do 10 reps of one of the following:
Barbell Deadlift
Dumbbell RDL
Banded Good Morning
Regular Good Morning
It wouldn’t be a Wolverine Workout without deadlifts! We are looking for the classic “hip hinge” motion, where your knees are bent slightly, your hips move back, and your body bows forward. You’ll maintain a strong lower back position the whole time (natural curve).
Here’s a demonstration of Staci demoing the Deadlift as I explain, from our full fledged training course, The Nerd Fitness Academy:
Make sure you also read Strength Training 101: The Deadlift
If deadlifts aren’t in the cards, you can also do dumbbell Romanian deadlifts (RDLs). This is like the top part of the deadlift – where we hip hinge – and the dumbbells only go as low as the bottom of the kneecaps. Back remains in a good natural curve position.
That doesn’t work either? Do a banded good morning!
Watch the wolverine workout video and see me at 00:41 step into a band and put it behind my neck and shoulders (it should sit comfortably). I then hold onto the band for control like a pair of suspenders and proceed to do the same hip hinge motion!
No bars? No bands? No claws? No worries!
Do the same “hips back, bow forward” motion as before just without the band – trust me you’ll still feel it. If you’re feeling saucy wolveriney, feel free to hug a backpack with some weight across your chest (not shown in video).
HOW MUCH WEIGHT TO LIFT?
This depends on your strength and proficiency, but we’re looking for a barbell deadlift weight of somewhere around ½ – 3/4th of your bodyweight. If you are a mutant, get around your own bodyweight. When in doubt, LESS weight. If you find yourself in the middle of the workout and think “crap-o, too heavy”, then take the couple extra seconds to reduce weight (10-50% less) or reduce reps (cut them in half). Keep it looking strong. Make Professor X proud.
Exercise Two: Slams or Quick Squats
When I picture Wolverine in battle, I picture him with arms extended, body stretched, about to lay the slice down on some punk.
We’re going to get in on that action with some medicine ball slams. Reach up overhead with a weighted exercise ball, and then slam it into the ground.
Note that in the video I use a Dynamax ball that purposely DOES NOT bounce well. If you are using a medicine ball that’s closer to a basketball, be careful! Quite easy for the ball to bounce back up into your face – this is less than ideal.
In either case, keep your hands on top of the ball to maintain control.
If you don’t have a medicine ball: you can simply squat and swing your arms down (I find to the outside is more natural) like you’re starting a downhill ski race.
The difference here from that last hip hinging exercise is that we are looking to get more movement in the knees, squat lower, and keep the chest up. In addition, we’re looking to add speed downward, as opposed to upward on a deadlift/good morning. This is NOT a collapse downward, but simply a bodyweight squat at a faster, but controlled, downward speed.
Exercise Three: Push-up to Renegade Row
One of my favorite push-pull exercises: and what sounds more like a wolverine exercise than a Renegade Row. We need to build up arms like Wolverine, and I thought it looked a bit like every time he rears back with claws drawn!
The resemblance is… Uncanny.
Grab a pair of dumbbells that allow you to pull strong, keep stable, and keep a good pace. This is not your chance to try and PR your one arm row.
I’m using a pair of 25 lb dumbbells in the video. These would’ve been fine to keep me in a good pace for the workout.
Just like the deadlift, when in doubt go lighter!
Using the dumbbells as handles, do a single push-up, then do a dumbbell row just one side (while keeping your core tight), then do another push-up, then row the other side.
If push-ups from your feet are too hard, you can do them from your knees. You can even do push-ups with your hands/dumbbells on an elevated surface (not shown in video). If you don’t have a pair of dumbbells, just lift your hand and drive your elbow back – squeezing the back strong!
Exercise Four: The Transverse Lunge and Chop
You’re probably wondering, “Hey Jim, what the heck is “transverse” and how is this helping us to be an X-man (or woman)? Is this Marvel’s new extended universe?”
Transverse is referring to the plane of motion that we are moving through in this lunge.
PHYSIOLOGY NERD ALERT!!
We do a majority of our exercises in the sagittal plane (front to back), whereas this is going to see us turning and twisting (transverse plane). #Science.
“Enough talk of planes, Dr. Strange, how is this helpful?”
It helps to get your body moving in different directions so that you’re ready for a lot more of the irregular and asymmetrical movements in life. About the only person that moves exclusively in one direction is T-1000 (sagittal plane again). You bend over to pick up groceries, twist to adjust your kid’s carseat in the back of the car, or you might need to take down a host of violent enemies threatening your existence.
Regardless, we want you to be able to twist without shouting (see what I did there?). I’m gonna explain this below, but it’s best that you watch it first (queued up to the exercise here):
Stand tall with a medicine ball in your outstretched arms. If your feet are currently facing 12 o’clock (both straight ahead), you are then going to step out and back so that one foot now faces 3 o’clock. At the same time, chop downward so the ball is just past and outside the knee. Stand back up to 12 o’clock with both feet, then repeat on the other side – stepping out to 9 o’clock with your left leg, and then back.
In short, imagine you’re Wolverine slashing through a crowd of sentinels. If you don’t have a medicine ball, just keep your hands outstretched, use a backpack, or do it without any weight!
OPTIONAL FINISHING MOVE: Zottman Curls
After your Wolverine AMRAP is done, here is an optional finisher before you cool down.
Why? It’s in Hugh Jackman’s routine for building Wolverine arms AND more importantly, it makes me feel like I’m still slashing things up and down with a pair of claw hands.
With a pair of dumbbells, curl one up to your shoulder – palm up, turn the palm outward at the top and then lower the dumbbell down. Repeat on the other side.
Like so:
Please note: that is me above and not actually Hugh Jackman.
Always Cool Down
Whew! You’ve lifted, pushed, pulled, and slashed your way into X-men shape. Nice job! A cool down and stretch afterwards helps the muscles recover for the next workout and leaves you feeling mobile (you never know when you’ll get called into action!).
There are lots of possibilities here, as long as you’re getting your heart rate lower and stretching the body, you’re good. For example, you can do things like a quick Yoga stretch routine to help wind down.
Here’s a quick cool down asset I’ve grabbed from from our premium monthly adventure, Rising Heroes:
Good Luck!
Hit up this workout and have people at the movie theater asking if you’re part of the X-men – for your in-shape body, not for your weird hair and penchant for cigars.
To recap: Complete 12 minutes of the Wolverine AMRAP:
10 reps of ONE of these – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps of EITHER – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternating – Transverse Lunge and Chop
Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
Have fun and have at it!
-Jim
PS: Speaking of Rising Heroes, our monthly team-based, story-driven, habit-building fitness adventure, today is the last day to join until April. Join a few thousand people and help save the world
photo credit: StefoF: IMG_4263-1, marciorodgs: Wolverine, ell brown: Logan – billboard,
http://ift.tt/2meQKLb
0 notes
Text
The Wolverine Workout: Get Strong Like Logan!
This is a post from Nerd Fitness head trainer Jim Bathurst.
YES! Another Wolverine movie! LOGAN hits theaters tomorrow, and I couldn’t be more excited.
If you’re like many people, Wolverine is one of your favorite X-men (especially for short guys like myself!), and nothing is more awesome than seeing the Little Runt rage around and beat up bad guys.
To get you ready and pumped for the movie – more so than taping silverware to your hands – we’ve got a fun workout for you!
Now yes, you can absolutely find Hugh Jackman’s exact workout online. It’s excellent for what he needed to do to get ready for the movie role – a bodybuilding type workout that packed muscle where it mattered for film (chest, shoulders, arms) while giving a good strength base with squats and deadlifts (and making sure Wolverine wasn’t walking on chicken legs).
It WORKED:
Note: if you’re looking for the “How Hugh Jackman got in shape for Logan,” the article is right here: “How to look like Famous Actor in Action Movie!”
We’re assuming you’re not getting ready for a major Hollywood role, nor do you have 5 straight days to spend a few hours in the gym. No worries, we’re going to get a bit of the flavor of Jackman’s workout, and the Wolverine character in general, into our own Nerd Fitness Wolverine Workout!
Always Warm-up First!
Your choice of warm-up for this one, whether it’s a bit of jump roping, light calisthenics, or one of our warm-ups.
I wanted to recommend sprinting through the woods with mutton chops glued to the side of your head, but our lawyers discouraged that for some reason. If you’re going to be using a barbell in the exercise, warm up with several lighter sets of 3-5 reps!
Whatever you choose, you should feel ready and mobile to move around!
The Wolverine Workout
I’ve put together something you can do with very little or zero equipment.
Things will obviously be more challenging with equipment/extra weight, but I wanted options for whichever X-men Academy you currently reside.
Let’s look at the whole thing, watch the video, then talk more in depth:
1) 5 minutes of warm-up
2) 12 minutes of AMRAP (explained below):
10 reps – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternate – Transverse Lunge and Chop
3) Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
4) Cool Down!
What all of that ACTUALLY Means!
Did you grow adamantium claws yet? No? Okay keep reading.
Let me answer all of your questions and explain this workout in detail:
What’s an AMRAP, Jim? Sounds like an organization. AMRAP stands for “As Many Rounds As Possible”.
Set the clock for 12 minutes and then try to go through this 4-exercise circuit as many times as you can – in a strong, safe, controlled manner – in that amount of time.
After 12 minutes is up – OPTIONAL- you can do 2-3 sets of Zottman curls (which I explain below too).
Note for beginners!!: If you have never done a routine like this, cut the time in HALF or even a THIRD. A six minute AMRAP will still be tough – so will a four minute one!
Until we can infuse you with mutant healing powers, it is wiser to step into new exercises with caution!
Alright, let’s talk a bit more about each exercise and variation!
Exercise One: Deadlifts or Good Mornings
The first exercise is to do 10 reps of one of the following:
Barbell Deadlift
Dumbbell RDL
Banded Good Morning
Regular Good Morning
It wouldn’t be a Wolverine Workout without deadlifts! We are looking for the classic “hip hinge” motion, where your knees are bent slightly, your hips move back, and your body bows forward. You’ll maintain a strong lower back position the whole time (natural curve).
Here’s a demonstration of Staci demoing the Deadlift as I explain, from our full fledged training course, The Nerd Fitness Academy:
Make sure you also read Strength Training 101: The Deadlift
If deadlifts aren’t in the cards, you can also do dumbbell Romanian deadlifts (RDLs). This is like the top part of the deadlift – where we hip hinge – and the dumbbells only go as low as the bottom of the kneecaps. Back remains in a good natural curve position.
That doesn’t work either? Do a banded good morning!
Watch the wolverine workout video and see me at 00:41 step into a band and put it behind my neck and shoulders (it should sit comfortably). I then hold onto the band for control like a pair of suspenders and proceed to do the same hip hinge motion!
No bars? No bands? No claws? No worries!
Do the same “hips back, bow forward” motion as before just without the band – trust me you’ll still feel it. If you’re feeling saucy wolveriney, feel free to hug a backpack with some weight across your chest (not shown in video).
HOW MUCH WEIGHT TO LIFT?
This depends on your strength and proficiency, but we’re looking for a barbell deadlift weight of somewhere around ½ – 3/4th of your bodyweight. If you are a mutant, get around your own bodyweight. When in doubt, LESS weight. If you find yourself in the middle of the workout and think “crap-o, too heavy”, then take the couple extra seconds to reduce weight (10-50% less) or reduce reps (cut them in half). Keep it looking strong. Make Professor X proud.
Exercise Two: Slams or Quick Squats
When I picture Wolverine in battle, I picture him with arms extended, body stretched, about to lay the slice down on some punk.
We’re going to get in on that action with some medicine ball slams. Reach up overhead with a weighted exercise ball, and then slam it into the ground.
Note that in the video I use a Dynamax ball that purposely DOES NOT bounce well. If you are using a medicine ball that’s closer to a basketball, be careful! Quite easy for the ball to bounce back up into your face – this is less than ideal.
In either case, keep your hands on top of the ball to maintain control.
If you don’t have a medicine ball: you can simply squat and swing your arms down (I find to the outside is more natural) like you’re starting a downhill ski race.
The difference here from that last hip hinging exercise is that we are looking to get more movement in the knees, squat lower, and keep the chest up. In addition, we’re looking to add speed downward, as opposed to upward on a deadlift/good morning. This is NOT a collapse downward, but simply a bodyweight squat at a faster, but controlled, downward speed.
Exercise Three: Push-up to Renegade Row
One of my favorite push-pull exercises: and what sounds more like a wolverine exercise than a Renegade Row. We need to build up arms like Wolverine, and I thought it looked a bit like every time he rears back with claws drawn!
The resemblance is… Uncanny.
Grab a pair of dumbbells that allow you to pull strong, keep stable, and keep a good pace. This is not your chance to try and PR your one arm row.
I’m using a pair of 25 lb dumbbells in the video. These would’ve been fine to keep me in a good pace for the workout.
Just like the deadlift, when in doubt go lighter!
Using the dumbbells as handles, do a single push-up, then do a dumbbell row just one side (while keeping your core tight), then do another push-up, then row the other side.
If push-ups from your feet are too hard, you can do them from your knees. You can even do push-ups with your hands/dumbbells on an elevated surface (not shown in video). If you don’t have a pair of dumbbells, just lift your hand and drive your elbow back – squeezing the back strong!
Exercise Four: The Transverse Lunge and Chop
You’re probably wondering, “Hey Jim, what the heck is “transverse” and how is this helping us to be an X-man (or woman)? Is this Marvel’s new extended universe?”
Transverse is referring to the plane of motion that we are moving through in this lunge.
PHYSIOLOGY NERD ALERT!!
We do a majority of our exercises in the sagittal plane (front to back), whereas this is going to see us turning and twisting (transverse plane). #Science.
“Enough talk of planes, Dr. Strange, how is this helpful?”
It helps to get your body moving in different directions so that you’re ready for a lot more of the irregular and asymmetrical movements in life. About the only person that moves exclusively in one direction is T-1000 (sagittal plane again). You bend over to pick up groceries, twist to adjust your kid’s carseat in the back of the car, or you might need to take down a host of violent enemies threatening your existence.
Regardless, we want you to be able to twist without shouting (see what I did there?). I’m gonna explain this below, but it’s best that you watch it first (queued up to the exercise here):
Stand tall with a medicine ball in your outstretched arms. If your feet are currently facing 12 o’clock (both straight ahead), you are then going to step out and back so that one foot now faces 3 o’clock. At the same time, chop downward so the ball is just past and outside the knee. Stand back up to 12 o’clock with both feet, then repeat on the other side – stepping out to 9 o’clock with your left leg, and then back.
In short, imagine you’re Wolverine slashing through a crowd of sentinels. If you don’t have a medicine ball, just keep your hands outstretched, use a backpack, or do it without any weight!
OPTIONAL FINISHING MOVE: Zottman Curls
After your Wolverine AMRAP is done, here is an optional finisher before you cool down.
Why? It’s in Hugh Jackman’s routine for building Wolverine arms AND more importantly, it makes me feel like I’m still slashing things up and down with a pair of claw hands.
With a pair of dumbbells, curl one up to your shoulder – palm up, turn the palm outward at the top and then lower the dumbbell down. Repeat on the other side.
Like so:
Please note: that is me above and not actually Hugh Jackman.
Always Cool Down
Whew! You’ve lifted, pushed, pulled, and slashed your way into X-men shape. Nice job! A cool down and stretch afterwards helps the muscles recover for the next workout and leaves you feeling mobile (you never know when you’ll get called into action!).
There are lots of possibilities here, as long as you’re getting your heart rate lower and stretching the body, you’re good. For example, you can do things like a quick Yoga stretch routine to help wind down.
Here’s a quick cool down asset I’ve grabbed from from our premium monthly adventure, Rising Heroes:
Good Luck!
Hit up this workout and have people at the movie theater asking if you’re part of the X-men – for your in-shape body, not for your weird hair and penchant for cigars.
To recap: Complete 12 minutes of the Wolverine AMRAP:
10 reps of ONE of these – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps of EITHER – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternating – Transverse Lunge and Chop
Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
Have fun and have at it!
-Jim
PS: Speaking of Rising Heroes, our monthly team-based, story-driven, habit-building fitness adventure, today is the last day to join until April. Join a few thousand people and help save the world
photo credit: StefoF: IMG_4263-1, marciorodgs: Wolverine, ell brown: Logan – billboard,
http://ift.tt/2meQKLb
0 notes
Text
The Wolverine Workout: Get Strong Like Logan!
This is a post from Nerd Fitness head trainer Jim Bathurst.
YES! Another Wolverine movie! LOGAN hits theaters tomorrow, and I couldn’t be more excited.
If you’re like many people, Wolverine is one of your favorite X-men (especially for short guys like myself!), and nothing is more awesome than seeing the Little Runt rage around and beat up bad guys.
To get you ready and pumped for the movie – more so than taping silverware to your hands – we’ve got a fun workout for you!
Now yes, you can absolutely find Hugh Jackman’s exact workout online. It’s excellent for what he needed to do to get ready for the movie role – a bodybuilding type workout that packed muscle where it mattered for film (chest, shoulders, arms) while giving a good strength base with squats and deadlifts (and making sure Wolverine wasn’t walking on chicken legs).
It WORKED:
Note: if you’re looking for the “How Hugh Jackman got in shape for Logan,” the article is right here: “How to look like Famous Actor in Action Movie!”
We’re assuming you’re not getting ready for a major Hollywood role, nor do you have 5 straight days to spend a few hours in the gym. No worries, we’re going to get a bit of the flavor of Jackman’s workout, and the Wolverine character in general, into our own Nerd Fitness Wolverine Workout!
Always Warm-up First!
Your choice of warm-up for this one, whether it’s a bit of jump roping, light calisthenics, or one of our warm-ups.
I wanted to recommend sprinting through the woods with mutton chops glued to the side of your head, but our lawyers discouraged that for some reason. If you’re going to be using a barbell in the exercise, warm up with several lighter sets of 3-5 reps!
Whatever you choose, you should feel ready and mobile to move around!
The Wolverine Workout
I’ve put together something you can do with very little or zero equipment.
Things will obviously be more challenging with equipment/extra weight, but I wanted options for whichever X-men Academy you currently reside.
Let’s look at the whole thing, watch the video, then talk more in depth:
1) 5 minutes of warm-up
2) 12 minutes of AMRAP (explained below):
10 reps – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternate – Transverse Lunge and Chop
3) Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
4) Cool Down!
What all of that ACTUALLY Means!
Did you grow adamantium claws yet? No? Okay keep reading.
Let me answer all of your questions and explain this workout in detail:
What’s an AMRAP, Jim? Sounds like an organization. AMRAP stands for “As Many Rounds As Possible”.
Set the clock for 12 minutes and then try to go through this 4-exercise circuit as many times as you can – in a strong, safe, controlled manner – in that amount of time.
After 12 minutes is up – OPTIONAL- you can do 2-3 sets of Zottman curls (which I explain below too).
Note for beginners!!: If you have never done a routine like this, cut the time in HALF or even a THIRD. A six minute AMRAP will still be tough – so will a four minute one!
Until we can infuse you with mutant healing powers, it is wiser to step into new exercises with caution!
Alright, let’s talk a bit more about each exercise and variation!
Exercise One: Deadlifts or Good Mornings
The first exercise is to do 10 reps of one of the following:
Barbell Deadlift
Dumbbell RDL
Banded Good Morning
Regular Good Morning
It wouldn’t be a Wolverine Workout without deadlifts! We are looking for the classic “hip hinge” motion, where your knees are bent slightly, your hips move back, and your body bows forward. You’ll maintain a strong lower back position the whole time (natural curve).
Here’s a demonstration of Staci demoing the Deadlift as I explain, from our full fledged training course, The Nerd Fitness Academy:
Make sure you also read Strength Training 101: The Deadlift
If deadlifts aren’t in the cards, you can also do dumbbell Romanian deadlifts (RDLs). This is like the top part of the deadlift – where we hip hinge – and the dumbbells only go as low as the bottom of the kneecaps. Back remains in a good natural curve position.
That doesn’t work either? Do a banded good morning!
Watch the wolverine workout video and see me at 00:41 step into a band and put it behind my neck and shoulders (it should sit comfortably). I then hold onto the band for control like a pair of suspenders and proceed to do the same hip hinge motion!
No bars? No bands? No claws? No worries!
Do the same “hips back, bow forward” motion as before just without the band – trust me you’ll still feel it. If you’re feeling saucy wolveriney, feel free to hug a backpack with some weight across your chest (not shown in video).
HOW MUCH WEIGHT TO LIFT?
This depends on your strength and proficiency, but we’re looking for a barbell deadlift weight of somewhere around ½ – 3/4th of your bodyweight. If you are a mutant, get around your own bodyweight. When in doubt, LESS weight. If you find yourself in the middle of the workout and think “crap-o, too heavy”, then take the couple extra seconds to reduce weight (10-50% less) or reduce reps (cut them in half). Keep it looking strong. Make Professor X proud.
Exercise Two: Slams or Quick Squats
When I picture Wolverine in battle, I picture him with arms extended, body stretched, about to lay the slice down on some punk.
We’re going to get in on that action with some medicine ball slams. Reach up overhead with a weighted exercise ball, and then slam it into the ground.
Note that in the video I use a Dynamax ball that purposely DOES NOT bounce well. If you are using a medicine ball that’s closer to a basketball, be careful! Quite easy for the ball to bounce back up into your face – this is less than ideal.
In either case, keep your hands on top of the ball to maintain control.
If you don’t have a medicine ball: you can simply squat and swing your arms down (I find to the outside is more natural) like you’re starting a downhill ski race.
The difference here from that last hip hinging exercise is that we are looking to get more movement in the knees, squat lower, and keep the chest up. In addition, we’re looking to add speed downward, as opposed to upward on a deadlift/good morning. This is NOT a collapse downward, but simply a bodyweight squat at a faster, but controlled, downward speed.
Exercise Three: Push-up to Renegade Row
One of my favorite push-pull exercises: and what sounds more like a wolverine exercise than a Renegade Row. We need to build up arms like Wolverine, and I thought it looked a bit like every time he rears back with claws drawn!
The resemblance is… Uncanny.
Grab a pair of dumbbells that allow you to pull strong, keep stable, and keep a good pace. This is not your chance to try and PR your one arm row.
I’m using a pair of 25 lb dumbbells in the video. These would’ve been fine to keep me in a good pace for the workout.
Just like the deadlift, when in doubt go lighter!
Using the dumbbells as handles, do a single push-up, then do a dumbbell row just one side (while keeping your core tight), then do another push-up, then row the other side.
If push-ups from your feet are too hard, you can do them from your knees. You can even do push-ups with your hands/dumbbells on an elevated surface (not shown in video). If you don’t have a pair of dumbbells, just lift your hand and drive your elbow back – squeezing the back strong!
Exercise Four: The Transverse Lunge and Chop
You’re probably wondering, “Hey Jim, what the heck is “transverse” and how is this helping us to be an X-man (or woman)? Is this Marvel’s new extended universe?”
Transverse is referring to the plane of motion that we are moving through in this lunge.
PHYSIOLOGY NERD ALERT!!
We do a majority of our exercises in the sagittal plane (front to back), whereas this is going to see us turning and twisting (transverse plane). #Science.
“Enough talk of planes, Dr. Strange, how is this helpful?”
It helps to get your body moving in different directions so that you’re ready for a lot more of the irregular and asymmetrical movements in life. About the only person that moves exclusively in one direction is T-1000 (sagittal plane again). You bend over to pick up groceries, twist to adjust your kid’s carseat in the back of the car, or you might need to take down a host of violent enemies threatening your existence.
Regardless, we want you to be able to twist without shouting (see what I did there?). I’m gonna explain this below, but it’s best that you watch it first (queued up to the exercise here):
Stand tall with a medicine ball in your outstretched arms. If your feet are currently facing 12 o’clock (both straight ahead), you are then going to step out and back so that one foot now faces 3 o’clock. At the same time, chop downward so the ball is just past and outside the knee. Stand back up to 12 o’clock with both feet, then repeat on the other side – stepping out to 9 o’clock with your left leg, and then back.
In short, imagine you’re Wolverine slashing through a crowd of sentinels. If you don’t have a medicine ball, just keep your hands outstretched, use a backpack, or do it without any weight!
OPTIONAL FINISHING MOVE: Zottman Curls
After your Wolverine AMRAP is done, here is an optional finisher before you cool down.
Why? It’s in Hugh Jackman’s routine for building Wolverine arms AND more importantly, it makes me feel like I’m still slashing things up and down with a pair of claw hands.
With a pair of dumbbells, curl one up to your shoulder – palm up, turn the palm outward at the top and then lower the dumbbell down. Repeat on the other side.
Like so:
Please note: that is me above and not actually Hugh Jackman.
Always Cool Down
Whew! You’ve lifted, pushed, pulled, and slashed your way into X-men shape. Nice job! A cool down and stretch afterwards helps the muscles recover for the next workout and leaves you feeling mobile (you never know when you’ll get called into action!).
There are lots of possibilities here, as long as you’re getting your heart rate lower and stretching the body, you’re good. For example, you can do things like a quick Yoga stretch routine to help wind down.
Here’s a quick cool down asset I’ve grabbed from from our premium monthly adventure, Rising Heroes:
Good Luck!
Hit up this workout and have people at the movie theater asking if you’re part of the X-men – for your in-shape body, not for your weird hair and penchant for cigars.
To recap: Complete 12 minutes of the Wolverine AMRAP:
10 reps of ONE of these – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps of EITHER – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternating – Transverse Lunge and Chop
Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
Have fun and have at it!
-Jim
PS: Speaking of Rising Heroes, our monthly team-based, story-driven, habit-building fitness adventure, today is the last day to join until April. Join a few thousand people and help save the world
photo credit: StefoF: IMG_4263-1, marciorodgs: Wolverine, ell brown: Logan – billboard,
http://ift.tt/2meQKLb
0 notes
Text
The Wolverine Workout: Get Strong Like Logan!
This is a post from Nerd Fitness head trainer Jim Bathurst.
YES! Another Wolverine movie! LOGAN hits theaters tomorrow, and I couldn’t be more excited.
If you’re like many people, Wolverine is one of your favorite X-men (especially for short guys like myself!), and nothing is more awesome than seeing the Little Runt rage around and beat up bad guys.
To get you ready and pumped for the movie – more so than taping silverware to your hands – we’ve got a fun workout for you!
Now yes, you can absolutely find Hugh Jackman’s exact workout online. It’s excellent for what he needed to do to get ready for the movie role – a bodybuilding type workout that packed muscle where it mattered for film (chest, shoulders, arms) while giving a good strength base with squats and deadlifts (and making sure Wolverine wasn’t walking on chicken legs).
It WORKED:
Note: if you’re looking for the “How Hugh Jackman got in shape for Logan,” the article is right here: “How to look like Famous Actor in Action Movie!”
We’re assuming you’re not getting ready for a major Hollywood role, nor do you have 5 straight days to spend a few hours in the gym. No worries, we’re going to get a bit of the flavor of Jackman’s workout, and the Wolverine character in general, into our own Nerd Fitness Wolverine Workout!
Always Warm-up First!
Your choice of warm-up for this one, whether it’s a bit of jump roping, light calisthenics, or one of our warm-ups.
I wanted to recommend sprinting through the woods with mutton chops glued to the side of your head, but our lawyers discouraged that for some reason. If you’re going to be using a barbell in the exercise, warm up with several lighter sets of 3-5 reps!
Whatever you choose, you should feel ready and mobile to move around!
The Wolverine Workout
I’ve put together something you can do with very little or zero equipment.
Things will obviously be more challenging with equipment/extra weight, but I wanted options for whichever X-men Academy you currently reside.
Let’s look at the whole thing, watch the video, then talk more in depth:
1) 5 minutes of warm-up
2) 12 minutes of AMRAP (explained below):
10 reps – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternate – Transverse Lunge and Chop
3) Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
4) Cool Down!
What all of that ACTUALLY Means!
Did you grow adamantium claws yet? No? Okay keep reading.
Let me answer all of your questions and explain this workout in detail:
What’s an AMRAP, Jim? Sounds like an organization. AMRAP stands for “As Many Rounds As Possible”.
Set the clock for 12 minutes and then try to go through this 4-exercise circuit as many times as you can – in a strong, safe, controlled manner – in that amount of time.
After 12 minutes is up – OPTIONAL- you can do 2-3 sets of Zottman curls (which I explain below too).
Note for beginners!!: If you have never done a routine like this, cut the time in HALF or even a THIRD. A six minute AMRAP will still be tough – so will a four minute one!
Until we can infuse you with mutant healing powers, it is wiser to step into new exercises with caution!
Alright, let’s talk a bit more about each exercise and variation!
Exercise One: Deadlifts or Good Mornings
The first exercise is to do 10 reps of one of the following:
Barbell Deadlift
Dumbbell RDL
Banded Good Morning
Regular Good Morning
It wouldn’t be a Wolverine Workout without deadlifts! We are looking for the classic “hip hinge” motion, where your knees are bent slightly, your hips move back, and your body bows forward. You’ll maintain a strong lower back position the whole time (natural curve).
Here’s a demonstration of Staci demoing the Deadlift as I explain, from our full fledged training course, The Nerd Fitness Academy:
Make sure you also read Strength Training 101: The Deadlift
If deadlifts aren’t in the cards, you can also do dumbbell Romanian deadlifts (RDLs). This is like the top part of the deadlift – where we hip hinge – and the dumbbells only go as low as the bottom of the kneecaps. Back remains in a good natural curve position.
That doesn’t work either? Do a banded good morning!
Watch the wolverine workout video and see me at 00:41 step into a band and put it behind my neck and shoulders (it should sit comfortably). I then hold onto the band for control like a pair of suspenders and proceed to do the same hip hinge motion!
No bars? No bands? No claws? No worries!
Do the same “hips back, bow forward” motion as before just without the band – trust me you’ll still feel it. If you’re feeling saucy wolveriney, feel free to hug a backpack with some weight across your chest (not shown in video).
HOW MUCH WEIGHT TO LIFT?
This depends on your strength and proficiency, but we’re looking for a barbell deadlift weight of somewhere around ½ – 3/4th of your bodyweight. If you are a mutant, get around your own bodyweight. When in doubt, LESS weight. If you find yourself in the middle of the workout and think “crap-o, too heavy”, then take the couple extra seconds to reduce weight (10-50% less) or reduce reps (cut them in half). Keep it looking strong. Make Professor X proud.
Exercise Two: Slams or Quick Squats
When I picture Wolverine in battle, I picture him with arms extended, body stretched, about to lay the slice down on some punk.
We’re going to get in on that action with some medicine ball slams. Reach up overhead with a weighted exercise ball, and then slam it into the ground.
Note that in the video I use a Dynamax ball that purposely DOES NOT bounce well. If you are using a medicine ball that’s closer to a basketball, be careful! Quite easy for the ball to bounce back up into your face – this is less than ideal.
In either case, keep your hands on top of the ball to maintain control.
If you don’t have a medicine ball: you can simply squat and swing your arms down (I find to the outside is more natural) like you’re starting a downhill ski race.
The difference here from that last hip hinging exercise is that we are looking to get more movement in the knees, squat lower, and keep the chest up. In addition, we’re looking to add speed downward, as opposed to upward on a deadlift/good morning. This is NOT a collapse downward, but simply a bodyweight squat at a faster, but controlled, downward speed.
Exercise Three: Push-up to Renegade Row
One of my favorite push-pull exercises: and what sounds more like a wolverine exercise than a Renegade Row. We need to build up arms like Wolverine, and I thought it looked a bit like every time he rears back with claws drawn!
The resemblance is… Uncanny.
Grab a pair of dumbbells that allow you to pull strong, keep stable, and keep a good pace. This is not your chance to try and PR your one arm row.
I’m using a pair of 25 lb dumbbells in the video. These would’ve been fine to keep me in a good pace for the workout.
Just like the deadlift, when in doubt go lighter!
Using the dumbbells as handles, do a single push-up, then do a dumbbell row just one side (while keeping your core tight), then do another push-up, then row the other side.
If push-ups from your feet are too hard, you can do them from your knees. You can even do push-ups with your hands/dumbbells on an elevated surface (not shown in video). If you don’t have a pair of dumbbells, just lift your hand and drive your elbow back – squeezing the back strong!
Exercise Four: The Transverse Lunge and Chop
You’re probably wondering, “Hey Jim, what the heck is “transverse” and how is this helping us to be an X-man (or woman)? Is this Marvel’s new extended universe?”
Transverse is referring to the plane of motion that we are moving through in this lunge.
PHYSIOLOGY NERD ALERT!!
We do a majority of our exercises in the sagittal plane (front to back), whereas this is going to see us turning and twisting (transverse plane). #Science.
“Enough talk of planes, Dr. Strange, how is this helpful?”
It helps to get your body moving in different directions so that you’re ready for a lot more of the irregular and asymmetrical movements in life. About the only person that moves exclusively in one direction is T-1000 (sagittal plane again). You bend over to pick up groceries, twist to adjust your kid’s carseat in the back of the car, or you might need to take down a host of violent enemies threatening your existence.
Regardless, we want you to be able to twist without shouting (see what I did there?). I’m gonna explain this below, but it’s best that you watch it first (queued up to the exercise here):
Stand tall with a medicine ball in your outstretched arms. If your feet are currently facing 12 o’clock (both straight ahead), you are then going to step out and back so that one foot now faces 3 o’clock. At the same time, chop downward so the ball is just past and outside the knee. Stand back up to 12 o’clock with both feet, then repeat on the other side – stepping out to 9 o’clock with your left leg, and then back.
In short, imagine you’re Wolverine slashing through a crowd of sentinels. If you don’t have a medicine ball, just keep your hands outstretched, use a backpack, or do it without any weight!
OPTIONAL FINISHING MOVE: Zottman Curls
After your Wolverine AMRAP is done, here is an optional finisher before you cool down.
Why? It’s in Hugh Jackman’s routine for building Wolverine arms AND more importantly, it makes me feel like I’m still slashing things up and down with a pair of claw hands.
With a pair of dumbbells, curl one up to your shoulder – palm up, turn the palm outward at the top and then lower the dumbbell down. Repeat on the other side.
Like so:
Please note: that is me above and not actually Hugh Jackman.
Always Cool Down
Whew! You’ve lifted, pushed, pulled, and slashed your way into X-men shape. Nice job! A cool down and stretch afterwards helps the muscles recover for the next workout and leaves you feeling mobile (you never know when you’ll get called into action!).
There are lots of possibilities here, as long as you’re getting your heart rate lower and stretching the body, you’re good. For example, you can do things like a quick Yoga stretch routine to help wind down.
Here’s a quick cool down asset I’ve grabbed from from our premium monthly adventure, Rising Heroes:
Good Luck!
Hit up this workout and have people at the movie theater asking if you’re part of the X-men – for your in-shape body, not for your weird hair and penchant for cigars.
To recap: Complete 12 minutes of the Wolverine AMRAP:
10 reps of ONE of these – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps of EITHER – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternating – Transverse Lunge and Chop
Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
Have fun and have at it!
-Jim
PS: Speaking of Rising Heroes, our monthly team-based, story-driven, habit-building fitness adventure, today is the last day to join until April. Join a few thousand people and help save the world
photo credit: StefoF: IMG_4263-1, marciorodgs: Wolverine, ell brown: Logan – billboard,
http://ift.tt/2meQKLb
0 notes
Text
The Wolverine Workout: Get Strong Like Logan!
This is a post from Nerd Fitness head trainer Jim Bathurst.
YES! Another Wolverine movie! LOGAN hits theaters tomorrow, and I couldn’t be more excited.
If you’re like many people, Wolverine is one of your favorite X-men (especially for short guys like myself!), and nothing is more awesome than seeing the Little Runt rage around and beat up bad guys.
To get you ready and pumped for the movie – more so than taping silverware to your hands – we’ve got a fun workout for you!
Now yes, you can absolutely find Hugh Jackman’s exact workout online. It’s excellent for what he needed to do to get ready for the movie role – a bodybuilding type workout that packed muscle where it mattered for film (chest, shoulders, arms) while giving a good strength base with squats and deadlifts (and making sure Wolverine wasn’t walking on chicken legs).
It WORKED:
Note: if you’re looking for the “How Hugh Jackman got in shape for Logan,” the article is right here: “How to look like Famous Actor in Action Movie!”
We’re assuming you’re not getting ready for a major Hollywood role, nor do you have 5 straight days to spend a few hours in the gym. No worries, we’re going to get a bit of the flavor of Jackman’s workout, and the Wolverine character in general, into our own Nerd Fitness Wolverine Workout!
Always Warm-up First!
Your choice of warm-up for this one, whether it’s a bit of jump roping, light calisthenics, or one of our warm-ups.
I wanted to recommend sprinting through the woods with mutton chops glued to the side of your head, but our lawyers discouraged that for some reason. If you’re going to be using a barbell in the exercise, warm up with several lighter sets of 3-5 reps!
Whatever you choose, you should feel ready and mobile to move around!
The Wolverine Workout
I’ve put together something you can do with very little or zero equipment.
Things will obviously be more challenging with equipment/extra weight, but I wanted options for whichever X-men Academy you currently reside.
Let’s look at the whole thing, watch the video, then talk more in depth:
1) 5 minutes of warm-up
2) 12 minutes of AMRAP (explained below):
10 reps – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternate – Transverse Lunge and Chop
3) Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
4) Cool Down!
What all of that ACTUALLY Means!
Did you grow adamantium claws yet? No? Okay keep reading.
Let me answer all of your questions and explain this workout in detail:
What’s an AMRAP, Jim? Sounds like an organization. AMRAP stands for “As Many Rounds As Possible”.
Set the clock for 12 minutes and then try to go through this 4-exercise circuit as many times as you can – in a strong, safe, controlled manner – in that amount of time.
After 12 minutes is up – OPTIONAL- you can do 2-3 sets of Zottman curls (which I explain below too).
Note for beginners!!: If you have never done a routine like this, cut the time in HALF or even a THIRD. A six minute AMRAP will still be tough – so will a four minute one!
Until we can infuse you with mutant healing powers, it is wiser to step into new exercises with caution!
Alright, let’s talk a bit more about each exercise and variation!
Exercise One: Deadlifts or Good Mornings
The first exercise is to do 10 reps of one of the following:
Barbell Deadlift
Dumbbell RDL
Banded Good Morning
Regular Good Morning
It wouldn’t be a Wolverine Workout without deadlifts! We are looking for the classic “hip hinge” motion, where your knees are bent slightly, your hips move back, and your body bows forward. You’ll maintain a strong lower back position the whole time (natural curve).
Here’s a demonstration of Staci demoing the Deadlift as I explain, from our full fledged training course, The Nerd Fitness Academy:
Make sure you also read Strength Training 101: The Deadlift
If deadlifts aren’t in the cards, you can also do dumbbell Romanian deadlifts (RDLs). This is like the top part of the deadlift – where we hip hinge – and the dumbbells only go as low as the bottom of the kneecaps. Back remains in a good natural curve position.
That doesn’t work either? Do a banded good morning!
Watch the wolverine workout video and see me at 00:41 step into a band and put it behind my neck and shoulders (it should sit comfortably). I then hold onto the band for control like a pair of suspenders and proceed to do the same hip hinge motion!
No bars? No bands? No claws? No worries!
Do the same “hips back, bow forward” motion as before just without the band – trust me you’ll still feel it. If you’re feeling saucy wolveriney, feel free to hug a backpack with some weight across your chest (not shown in video).
HOW MUCH WEIGHT TO LIFT?
This depends on your strength and proficiency, but we’re looking for a barbell deadlift weight of somewhere around ½ – 3/4th of your bodyweight. If you are a mutant, get around your own bodyweight. When in doubt, LESS weight. If you find yourself in the middle of the workout and think “crap-o, too heavy”, then take the couple extra seconds to reduce weight (10-50% less) or reduce reps (cut them in half). Keep it looking strong. Make Professor X proud.
Exercise Two: Slams or Quick Squats
When I picture Wolverine in battle, I picture him with arms extended, body stretched, about to lay the slice down on some punk.
We’re going to get in on that action with some medicine ball slams. Reach up overhead with a weighted exercise ball, and then slam it into the ground.
Note that in the video I use a Dynamax ball that purposely DOES NOT bounce well. If you are using a medicine ball that’s closer to a basketball, be careful! Quite easy for the ball to bounce back up into your face – this is less than ideal.
In either case, keep your hands on top of the ball to maintain control.
If you don’t have a medicine ball: you can simply squat and swing your arms down (I find to the outside is more natural) like you’re starting a downhill ski race.
The difference here from that last hip hinging exercise is that we are looking to get more movement in the knees, squat lower, and keep the chest up. In addition, we’re looking to add speed downward, as opposed to upward on a deadlift/good morning. This is NOT a collapse downward, but simply a bodyweight squat at a faster, but controlled, downward speed.
Exercise Three: Push-up to Renegade Row
One of my favorite push-pull exercises: and what sounds more like a wolverine exercise than a Renegade Row. We need to build up arms like Wolverine, and I thought it looked a bit like every time he rears back with claws drawn!
The resemblance is… Uncanny.
Grab a pair of dumbbells that allow you to pull strong, keep stable, and keep a good pace. This is not your chance to try and PR your one arm row.
I’m using a pair of 25 lb dumbbells in the video. These would’ve been fine to keep me in a good pace for the workout.
Just like the deadlift, when in doubt go lighter!
Using the dumbbells as handles, do a single push-up, then do a dumbbell row just one side (while keeping your core tight), then do another push-up, then row the other side.
If push-ups from your feet are too hard, you can do them from your knees. You can even do push-ups with your hands/dumbbells on an elevated surface (not shown in video). If you don’t have a pair of dumbbells, just lift your hand and drive your elbow back – squeezing the back strong!
Exercise Four: The Transverse Lunge and Chop
You’re probably wondering, “Hey Jim, what the heck is “transverse” and how is this helping us to be an X-man (or woman)? Is this Marvel’s new extended universe?”
Transverse is referring to the plane of motion that we are moving through in this lunge.
PHYSIOLOGY NERD ALERT!!
We do a majority of our exercises in the sagittal plane (front to back), whereas this is going to see us turning and twisting (transverse plane). #Science.
“Enough talk of planes, Dr. Strange, how is this helpful?”
It helps to get your body moving in different directions so that you’re ready for a lot more of the irregular and asymmetrical movements in life. About the only person that moves exclusively in one direction is T-1000 (sagittal plane again). You bend over to pick up groceries, twist to adjust your kid’s carseat in the back of the car, or you might need to take down a host of violent enemies threatening your existence.
Regardless, we want you to be able to twist without shouting (see what I did there?). I’m gonna explain this below, but it’s best that you watch it first (queued up to the exercise here):
Stand tall with a medicine ball in your outstretched arms. If your feet are currently facing 12 o’clock (both straight ahead), you are then going to step out and back so that one foot now faces 3 o’clock. At the same time, chop downward so the ball is just past and outside the knee. Stand back up to 12 o’clock with both feet, then repeat on the other side – stepping out to 9 o’clock with your left leg, and then back.
In short, imagine you’re Wolverine slashing through a crowd of sentinels. If you don’t have a medicine ball, just keep your hands outstretched, use a backpack, or do it without any weight!
OPTIONAL FINISHING MOVE: Zottman Curls
After your Wolverine AMRAP is done, here is an optional finisher before you cool down.
Why? It’s in Hugh Jackman’s routine for building Wolverine arms AND more importantly, it makes me feel like I’m still slashing things up and down with a pair of claw hands.
With a pair of dumbbells, curl one up to your shoulder – palm up, turn the palm outward at the top and then lower the dumbbell down. Repeat on the other side.
Like so:
Please note: that is me above and not actually Hugh Jackman.
Always Cool Down
Whew! You’ve lifted, pushed, pulled, and slashed your way into X-men shape. Nice job! A cool down and stretch afterwards helps the muscles recover for the next workout and leaves you feeling mobile (you never know when you’ll get called into action!).
There are lots of possibilities here, as long as you’re getting your heart rate lower and stretching the body, you’re good. For example, you can do things like a quick Yoga stretch routine to help wind down.
Here’s a quick cool down asset I’ve grabbed from from our premium monthly adventure, Rising Heroes:
Good Luck!
Hit up this workout and have people at the movie theater asking if you’re part of the X-men – for your in-shape body, not for your weird hair and penchant for cigars.
To recap: Complete 12 minutes of the Wolverine AMRAP:
10 reps of ONE of these – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps of EITHER – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternating – Transverse Lunge and Chop
Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
Have fun and have at it!
-Jim
PS: Speaking of Rising Heroes, our monthly team-based, story-driven, habit-building fitness adventure, today is the last day to join until April. Join a few thousand people and help save the world
photo credit: StefoF: IMG_4263-1, marciorodgs: Wolverine, ell brown: Logan – billboard,
http://ift.tt/2meQKLb
0 notes
Text
The Wolverine Workout: Get Strong Like Logan!
This is a post from Nerd Fitness head trainer Jim Bathurst.
YES! Another Wolverine movie! LOGAN hits theaters tomorrow, and I couldn’t be more excited.
If you’re like many people, Wolverine is one of your favorite X-men (especially for short guys like myself!), and nothing is more awesome than seeing the Little Runt rage around and beat up bad guys.
To get you ready and pumped for the movie – more so than taping silverware to your hands – we’ve got a fun workout for you!
Now yes, you can absolutely find Hugh Jackman’s exact workout online. It’s excellent for what he needed to do to get ready for the movie role – a bodybuilding type workout that packed muscle where it mattered for film (chest, shoulders, arms) while giving a good strength base with squats and deadlifts (and making sure Wolverine wasn’t walking on chicken legs).
It WORKED:
Note: if you’re looking for the “How Hugh Jackman got in shape for Logan,” the article is right here: “How to look like Famous Actor in Action Movie!”
We’re assuming you’re not getting ready for a major Hollywood role, nor do you have 5 straight days to spend a few hours in the gym. No worries, we’re going to get a bit of the flavor of Jackman’s workout, and the Wolverine character in general, into our own Nerd Fitness Wolverine Workout!
Always Warm-up First!
Your choice of warm-up for this one, whether it’s a bit of jump roping, light calisthenics, or one of our warm-ups.
I wanted to recommend sprinting through the woods with mutton chops glued to the side of your head, but our lawyers discouraged that for some reason. If you’re going to be using a barbell in the exercise, warm up with several lighter sets of 3-5 reps!
Whatever you choose, you should feel ready and mobile to move around!
The Wolverine Workout
I’ve put together something you can do with very little or zero equipment.
Things will obviously be more challenging with equipment/extra weight, but I wanted options for whichever X-men Academy you currently reside.
Let’s look at the whole thing, watch the video, then talk more in depth:
1) 5 minutes of warm-up
2) 12 minutes of AMRAP (explained below):
10 reps – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternate – Transverse Lunge and Chop
3) Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
4) Cool Down!
What all of that ACTUALLY Means!
Did you grow adamantium claws yet? No? Okay keep reading.
Let me answer all of your questions and explain this workout in detail:
What’s an AMRAP, Jim? Sounds like an organization. AMRAP stands for “As Many Rounds As Possible”.
Set the clock for 12 minutes and then try to go through this 4-exercise circuit as many times as you can – in a strong, safe, controlled manner – in that amount of time.
After 12 minutes is up – OPTIONAL- you can do 2-3 sets of Zottman curls (which I explain below too).
Note for beginners!!: If you have never done a routine like this, cut the time in HALF or even a THIRD. A six minute AMRAP will still be tough – so will a four minute one!
Until we can infuse you with mutant healing powers, it is wiser to step into new exercises with caution!
Alright, let’s talk a bit more about each exercise and variation!
Exercise One: Deadlifts or Good Mornings
The first exercise is to do 10 reps of one of the following:
Barbell Deadlift
Dumbbell RDL
Banded Good Morning
Regular Good Morning
It wouldn’t be a Wolverine Workout without deadlifts! We are looking for the classic “hip hinge” motion, where your knees are bent slightly, your hips move back, and your body bows forward. You’ll maintain a strong lower back position the whole time (natural curve).
Here’s a demonstration of Staci demoing the Deadlift as I explain, from our full fledged training course, The Nerd Fitness Academy:
Make sure you also read Strength Training 101: The Deadlift
If deadlifts aren’t in the cards, you can also do dumbbell Romanian deadlifts (RDLs). This is like the top part of the deadlift – where we hip hinge – and the dumbbells only go as low as the bottom of the kneecaps. Back remains in a good natural curve position.
That doesn’t work either? Do a banded good morning!
Watch the wolverine workout video and see me at 00:41 step into a band and put it behind my neck and shoulders (it should sit comfortably). I then hold onto the band for control like a pair of suspenders and proceed to do the same hip hinge motion!
No bars? No bands? No claws? No worries!
Do the same “hips back, bow forward” motion as before just without the band – trust me you’ll still feel it. If you’re feeling saucy wolveriney, feel free to hug a backpack with some weight across your chest (not shown in video).
HOW MUCH WEIGHT TO LIFT?
This depends on your strength and proficiency, but we’re looking for a barbell deadlift weight of somewhere around ½ – 3/4th of your bodyweight. If you are a mutant, get around your own bodyweight. When in doubt, LESS weight. If you find yourself in the middle of the workout and think “crap-o, too heavy”, then take the couple extra seconds to reduce weight (10-50% less) or reduce reps (cut them in half). Keep it looking strong. Make Professor X proud.
Exercise Two: Slams or Quick Squats
When I picture Wolverine in battle, I picture him with arms extended, body stretched, about to lay the slice down on some punk.
We’re going to get in on that action with some medicine ball slams. Reach up overhead with a weighted exercise ball, and then slam it into the ground.
Note that in the video I use a Dynamax ball that purposely DOES NOT bounce well. If you are using a medicine ball that’s closer to a basketball, be careful! Quite easy for the ball to bounce back up into your face – this is less than ideal.
In either case, keep your hands on top of the ball to maintain control.
If you don’t have a medicine ball: you can simply squat and swing your arms down (I find to the outside is more natural) like you’re starting a downhill ski race.
The difference here from that last hip hinging exercise is that we are looking to get more movement in the knees, squat lower, and keep the chest up. In addition, we’re looking to add speed downward, as opposed to upward on a deadlift/good morning. This is NOT a collapse downward, but simply a bodyweight squat at a faster, but controlled, downward speed.
Exercise Three: Push-up to Renegade Row
One of my favorite push-pull exercises: and what sounds more like a wolverine exercise than a Renegade Row. We need to build up arms like Wolverine, and I thought it looked a bit like every time he rears back with claws drawn!
The resemblance is… Uncanny.
Grab a pair of dumbbells that allow you to pull strong, keep stable, and keep a good pace. This is not your chance to try and PR your one arm row.
I’m using a pair of 25 lb dumbbells in the video. These would’ve been fine to keep me in a good pace for the workout.
Just like the deadlift, when in doubt go lighter!
Using the dumbbells as handles, do a single push-up, then do a dumbbell row just one side (while keeping your core tight), then do another push-up, then row the other side.
If push-ups from your feet are too hard, you can do them from your knees. You can even do push-ups with your hands/dumbbells on an elevated surface (not shown in video). If you don’t have a pair of dumbbells, just lift your hand and drive your elbow back – squeezing the back strong!
Exercise Four: The Transverse Lunge and Chop
You’re probably wondering, “Hey Jim, what the heck is “transverse” and how is this helping us to be an X-man (or woman)? Is this Marvel’s new extended universe?”
Transverse is referring to the plane of motion that we are moving through in this lunge.
PHYSIOLOGY NERD ALERT!!
We do a majority of our exercises in the sagittal plane (front to back), whereas this is going to see us turning and twisting (transverse plane). #Science.
“Enough talk of planes, Dr. Strange, how is this helpful?”
It helps to get your body moving in different directions so that you’re ready for a lot more of the irregular and asymmetrical movements in life. About the only person that moves exclusively in one direction is T-1000 (sagittal plane again). You bend over to pick up groceries, twist to adjust your kid’s carseat in the back of the car, or you might need to take down a host of violent enemies threatening your existence.
Regardless, we want you to be able to twist without shouting (see what I did there?). I’m gonna explain this below, but it’s best that you watch it first (queued up to the exercise here):
Stand tall with a medicine ball in your outstretched arms. If your feet are currently facing 12 o’clock (both straight ahead), you are then going to step out and back so that one foot now faces 3 o’clock. At the same time, chop downward so the ball is just past and outside the knee. Stand back up to 12 o’clock with both feet, then repeat on the other side – stepping out to 9 o’clock with your left leg, and then back.
In short, imagine you’re Wolverine slashing through a crowd of sentinels. If you don’t have a medicine ball, just keep your hands outstretched, use a backpack, or do it without any weight!
OPTIONAL FINISHING MOVE: Zottman Curls
After your Wolverine AMRAP is done, here is an optional finisher before you cool down.
Why? It’s in Hugh Jackman’s routine for building Wolverine arms AND more importantly, it makes me feel like I’m still slashing things up and down with a pair of claw hands.
With a pair of dumbbells, curl one up to your shoulder – palm up, turn the palm outward at the top and then lower the dumbbell down. Repeat on the other side.
Like so:
Please note: that is me above and not actually Hugh Jackman.
Always Cool Down
Whew! You’ve lifted, pushed, pulled, and slashed your way into X-men shape. Nice job! A cool down and stretch afterwards helps the muscles recover for the next workout and leaves you feeling mobile (you never know when you’ll get called into action!).
There are lots of possibilities here, as long as you’re getting your heart rate lower and stretching the body, you’re good. For example, you can do things like a quick Yoga stretch routine to help wind down.
Here’s a quick cool down asset I’ve grabbed from from our premium monthly adventure, Rising Heroes:
Good Luck!
Hit up this workout and have people at the movie theater asking if you’re part of the X-men – for your in-shape body, not for your weird hair and penchant for cigars.
To recap: Complete 12 minutes of the Wolverine AMRAP:
10 reps of ONE of these – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps of EITHER – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternating – Transverse Lunge and Chop
Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
Have fun and have at it!
-Jim
PS: Speaking of Rising Heroes, our monthly team-based, story-driven, habit-building fitness adventure, today is the last day to join until April. Join a few thousand people and help save the world
photo credit: StefoF: IMG_4263-1, marciorodgs: Wolverine, ell brown: Logan – billboard,
http://ift.tt/2meQKLb
0 notes
Text
The Wolverine Workout: Get Strong Like Logan!
This is a post from Nerd Fitness head trainer Jim Bathurst.
YES! Another Wolverine movie! LOGAN hits theaters tomorrow, and I couldn’t be more excited.
If you’re like many people, Wolverine is one of your favorite X-men (especially for short guys like myself!), and nothing is more awesome than seeing the Little Runt rage around and beat up bad guys.
To get you ready and pumped for the movie – more so than taping silverware to your hands – we’ve got a fun workout for you!
Now yes, you can absolutely find Hugh Jackman’s exact workout online. It’s excellent for what he needed to do to get ready for the movie role – a bodybuilding type workout that packed muscle where it mattered for film (chest, shoulders, arms) while giving a good strength base with squats and deadlifts (and making sure Wolverine wasn’t walking on chicken legs).
It WORKED:
Note: if you’re looking for the “How Hugh Jackman got in shape for Logan,” the article is right here: “How to look like Famous Actor in Action Movie!”
We’re assuming you’re not getting ready for a major Hollywood role, nor do you have 5 straight days to spend a few hours in the gym. No worries, we’re going to get a bit of the flavor of Jackman’s workout, and the Wolverine character in general, into our own Nerd Fitness Wolverine Workout!
Always Warm-up First!
Your choice of warm-up for this one, whether it’s a bit of jump roping, light calisthenics, or one of our warm-ups.
I wanted to recommend sprinting through the woods with mutton chops glued to the side of your head, but our lawyers discouraged that for some reason. If you’re going to be using a barbell in the exercise, warm up with several lighter sets of 3-5 reps!
Whatever you choose, you should feel ready and mobile to move around!
The Wolverine Workout
I’ve put together something you can do with very little or zero equipment.
Things will obviously be more challenging with equipment/extra weight, but I wanted options for whichever X-men Academy you currently reside.
Let’s look at the whole thing, watch the video, then talk more in depth:
1) 5 minutes of warm-up
2) 12 minutes of AMRAP (explained below):
10 reps – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternate – Transverse Lunge and Chop
3) Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
4) Cool Down!
What all of that ACTUALLY Means!
Did you grow adamantium claws yet? No? Okay keep reading.
Let me answer all of your questions and explain this workout in detail:
What’s an AMRAP, Jim? Sounds like an organization. AMRAP stands for “As Many Rounds As Possible”.
Set the clock for 12 minutes and then try to go through this 4-exercise circuit as many times as you can – in a strong, safe, controlled manner – in that amount of time.
After 12 minutes is up – OPTIONAL- you can do 2-3 sets of Zottman curls (which I explain below too).
Note for beginners!!: If you have never done a routine like this, cut the time in HALF or even a THIRD. A six minute AMRAP will still be tough – so will a four minute one!
Until we can infuse you with mutant healing powers, it is wiser to step into new exercises with caution!
Alright, let’s talk a bit more about each exercise and variation!
Exercise One: Deadlifts or Good Mornings
The first exercise is to do 10 reps of one of the following:
Barbell Deadlift
Dumbbell RDL
Banded Good Morning
Regular Good Morning
It wouldn’t be a Wolverine Workout without deadlifts! We are looking for the classic “hip hinge” motion, where your knees are bent slightly, your hips move back, and your body bows forward. You’ll maintain a strong lower back position the whole time (natural curve).
Here’s a demonstration of Staci demoing the Deadlift as I explain, from our full fledged training course, The Nerd Fitness Academy:
Make sure you also read Strength Training 101: The Deadlift
If deadlifts aren’t in the cards, you can also do dumbbell Romanian deadlifts (RDLs). This is like the top part of the deadlift – where we hip hinge – and the dumbbells only go as low as the bottom of the kneecaps. Back remains in a good natural curve position.
That doesn’t work either? Do a banded good morning!
Watch the wolverine workout video and see me at 00:41 step into a band and put it behind my neck and shoulders (it should sit comfortably). I then hold onto the band for control like a pair of suspenders and proceed to do the same hip hinge motion!
No bars? No bands? No claws? No worries!
Do the same “hips back, bow forward” motion as before just without the band – trust me you’ll still feel it. If you’re feeling saucy wolveriney, feel free to hug a backpack with some weight across your chest (not shown in video).
HOW MUCH WEIGHT TO LIFT?
This depends on your strength and proficiency, but we’re looking for a barbell deadlift weight of somewhere around ½ – 3/4th of your bodyweight. If you are a mutant, get around your own bodyweight. When in doubt, LESS weight. If you find yourself in the middle of the workout and think “crap-o, too heavy”, then take the couple extra seconds to reduce weight (10-50% less) or reduce reps (cut them in half). Keep it looking strong. Make Professor X proud.
Exercise Two: Slams or Quick Squats
When I picture Wolverine in battle, I picture him with arms extended, body stretched, about to lay the slice down on some punk.
We’re going to get in on that action with some medicine ball slams. Reach up overhead with a weighted exercise ball, and then slam it into the ground.
Note that in the video I use a Dynamax ball that purposely DOES NOT bounce well. If you are using a medicine ball that’s closer to a basketball, be careful! Quite easy for the ball to bounce back up into your face – this is less than ideal.
In either case, keep your hands on top of the ball to maintain control.
If you don’t have a medicine ball: you can simply squat and swing your arms down (I find to the outside is more natural) like you’re starting a downhill ski race.
The difference here from that last hip hinging exercise is that we are looking to get more movement in the knees, squat lower, and keep the chest up. In addition, we’re looking to add speed downward, as opposed to upward on a deadlift/good morning. This is NOT a collapse downward, but simply a bodyweight squat at a faster, but controlled, downward speed.
Exercise Three: Push-up to Renegade Row
One of my favorite push-pull exercises: and what sounds more like a wolverine exercise than a Renegade Row. We need to build up arms like Wolverine, and I thought it looked a bit like every time he rears back with claws drawn!
The resemblance is… Uncanny.
Grab a pair of dumbbells that allow you to pull strong, keep stable, and keep a good pace. This is not your chance to try and PR your one arm row.
I’m using a pair of 25 lb dumbbells in the video. These would’ve been fine to keep me in a good pace for the workout.
Just like the deadlift, when in doubt go lighter!
Using the dumbbells as handles, do a single push-up, then do a dumbbell row just one side (while keeping your core tight), then do another push-up, then row the other side.
If push-ups from your feet are too hard, you can do them from your knees. You can even do push-ups with your hands/dumbbells on an elevated surface (not shown in video). If you don’t have a pair of dumbbells, just lift your hand and drive your elbow back – squeezing the back strong!
Exercise Four: The Transverse Lunge and Chop
You’re probably wondering, “Hey Jim, what the heck is “transverse” and how is this helping us to be an X-man (or woman)? Is this Marvel’s new extended universe?”
Transverse is referring to the plane of motion that we are moving through in this lunge.
PHYSIOLOGY NERD ALERT!!
We do a majority of our exercises in the sagittal plane (front to back), whereas this is going to see us turning and twisting (transverse plane). #Science.
“Enough talk of planes, Dr. Strange, how is this helpful?”
It helps to get your body moving in different directions so that you’re ready for a lot more of the irregular and asymmetrical movements in life. About the only person that moves exclusively in one direction is T-1000 (sagittal plane again). You bend over to pick up groceries, twist to adjust your kid’s carseat in the back of the car, or you might need to take down a host of violent enemies threatening your existence.
Regardless, we want you to be able to twist without shouting (see what I did there?). I’m gonna explain this below, but it’s best that you watch it first (queued up to the exercise here):
Stand tall with a medicine ball in your outstretched arms. If your feet are currently facing 12 o’clock (both straight ahead), you are then going to step out and back so that one foot now faces 3 o’clock. At the same time, chop downward so the ball is just past and outside the knee. Stand back up to 12 o’clock with both feet, then repeat on the other side – stepping out to 9 o’clock with your left leg, and then back.
In short, imagine you’re Wolverine slashing through a crowd of sentinels. If you don’t have a medicine ball, just keep your hands outstretched, use a backpack, or do it without any weight!
OPTIONAL FINISHING MOVE: Zottman Curls
After your Wolverine AMRAP is done, here is an optional finisher before you cool down.
Why? It’s in Hugh Jackman’s routine for building Wolverine arms AND more importantly, it makes me feel like I’m still slashing things up and down with a pair of claw hands.
With a pair of dumbbells, curl one up to your shoulder – palm up, turn the palm outward at the top and then lower the dumbbell down. Repeat on the other side.
Like so:
Please note: that is me above and not actually Hugh Jackman.
Always Cool Down
Whew! You’ve lifted, pushed, pulled, and slashed your way into X-men shape. Nice job! A cool down and stretch afterwards helps the muscles recover for the next workout and leaves you feeling mobile (you never know when you’ll get called into action!).
There are lots of possibilities here, as long as you’re getting your heart rate lower and stretching the body, you’re good. For example, you can do things like a quick Yoga stretch routine to help wind down.
Here’s a quick cool down asset I’ve grabbed from from our premium monthly adventure, Rising Heroes:
Good Luck!
Hit up this workout and have people at the movie theater asking if you’re part of the X-men – for your in-shape body, not for your weird hair and penchant for cigars.
To recap: Complete 12 minutes of the Wolverine AMRAP:
10 reps of ONE of these – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps of EITHER – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternating – Transverse Lunge and Chop
Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
Have fun and have at it!
-Jim
PS: Speaking of Rising Heroes, our monthly team-based, story-driven, habit-building fitness adventure, today is the last day to join until April. Join a few thousand people and help save the world 🙂
photo credit: StefoF: IMG_4263-1, marciorodgs: Wolverine, ell brown: Logan – billboard,
The Wolverine Workout: Get Strong Like Logan! published first on http://ift.tt/2kRppy7
0 notes
Text
The Wolverine Workout: Get Strong Like Logan!
This is a post from Nerd Fitness head trainer Jim Bathurst.
YES! Another Wolverine movie! LOGAN hits theaters tomorrow, and I couldn’t be more excited.
If you’re like many people, Wolverine is one of your favorite X-men (especially for short guys like myself!), and nothing is more awesome than seeing the Little Runt rage around and beat up bad guys.
To get you ready and pumped for the movie – more so than taping silverware to your hands – we’ve got a fun workout for you!
Now yes, you can absolutely find Hugh Jackman’s exact workout online. It’s excellent for what he needed to do to get ready for the movie role – a bodybuilding type workout that packed muscle where it mattered for film (chest, shoulders, arms) while giving a good strength base with squats and deadlifts (and making sure Wolverine wasn’t walking on chicken legs).
It WORKED:
Note: if you’re looking for the “How Hugh Jackman got in shape for Logan,” the article is right here: “How to look like Famous Actor in Action Movie!”
We’re assuming you’re not getting ready for a major Hollywood role, nor do you have 5 straight days to spend a few hours in the gym. No worries, we’re going to get a bit of the flavor of Jackman’s workout, and the Wolverine character in general, into our own Nerd Fitness Wolverine Workout!
Always Warm-up First!
Your choice of warm-up for this one, whether it’s a bit of jump roping, light calisthenics, or one of our warm-ups.
I wanted to recommend sprinting through the woods with mutton chops glued to the side of your head, but our lawyers discouraged that for some reason. If you’re going to be using a barbell in the exercise, warm up with several lighter sets of 3-5 reps!
Whatever you choose, you should feel ready and mobile to move around!
The Wolverine Workout
I’ve put together something you can do with very little or zero equipment.
Things will obviously be more challenging with equipment/extra weight, but I wanted options for whichever X-men Academy you currently reside.
Let’s look at the whole thing, watch the video, then talk more in depth:
1) 5 minutes of warm-up
2) 12 minutes of AMRAP (explained below):
10 reps – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternate – Transverse Lunge and Chop
3) Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
4) Cool Down!
What all of that ACTUALLY Means!
Did you grow adamantium claws yet? No? Okay keep reading.
Let me answer all of your questions and explain this workout in detail:
What’s an AMRAP, Jim? Sounds like an organization. AMRAP stands for “As Many Rounds As Possible”.
Set the clock for 12 minutes and then try to go through this 4-exercise circuit as many times as you can – in a strong, safe, controlled manner – in that amount of time.
After 12 minutes is up – OPTIONAL- you can do 2-3 sets of Zottman curls (which I explain below too).
Note for beginners!!: If you have never done a routine like this, cut the time in HALF or even a THIRD. A six minute AMRAP will still be tough – so will a four minute one!
Until we can infuse you with mutant healing powers, it is wiser to step into new exercises with caution!
Alright, let’s talk a bit more about each exercise and variation!
Exercise One: Deadlifts or Good Mornings
The first exercise is to do 10 reps of one of the following:
Barbell Deadlift
Dumbbell RDL
Banded Good Morning
Regular Good Morning
It wouldn’t be a Wolverine Workout without deadlifts! We are looking for the classic “hip hinge” motion, where your knees are bent slightly, your hips move back, and your body bows forward. You’ll maintain a strong lower back position the whole time (natural curve).
Here’s a demonstration of Staci demoing the Deadlift as I explain, from our full fledged training course, The Nerd Fitness Academy:
Make sure you also read Strength Training 101: The Deadlift
If deadlifts aren’t in the cards, you can also do dumbbell Romanian deadlifts (RDLs). This is like the top part of the deadlift – where we hip hinge – and the dumbbells only go as low as the bottom of the kneecaps. Back remains in a good natural curve position.
That doesn’t work either? Do a banded good morning!
Watch the wolverine workout video and see me at 00:41 step into a band and put it behind my neck and shoulders (it should sit comfortably). I then hold onto the band for control like a pair of suspenders and proceed to do the same hip hinge motion!
No bars? No bands? No claws? No worries!
Do the same “hips back, bow forward” motion as before just without the band – trust me you’ll still feel it. If you’re feeling saucy wolveriney, feel free to hug a backpack with some weight across your chest (not shown in video).
HOW MUCH WEIGHT TO LIFT?
This depends on your strength and proficiency, but we’re looking for a barbell deadlift weight of somewhere around ½ – 3/4th of your bodyweight. If you are a mutant, get around your own bodyweight. When in doubt, LESS weight. If you find yourself in the middle of the workout and think “crap-o, too heavy”, then take the couple extra seconds to reduce weight (10-50% less) or reduce reps (cut them in half). Keep it looking strong. Make Professor X proud.
Exercise Two: Slams or Quick Squats
When I picture Wolverine in battle, I picture him with arms extended, body stretched, about to lay the slice down on some punk.
We’re going to get in on that action with some medicine ball slams. Reach up overhead with a weighted exercise ball, and then slam it into the ground.
Note that in the video I use a Dynamax ball that purposely DOES NOT bounce well. If you are using a medicine ball that’s closer to a basketball, be careful! Quite easy for the ball to bounce back up into your face – this is less than ideal.
In either case, keep your hands on top of the ball to maintain control.
If you don’t have a medicine ball: you can simply squat and swing your arms down (I find to the outside is more natural) like you’re starting a downhill ski race.
The difference here from that last hip hinging exercise is that we are looking to get more movement in the knees, squat lower, and keep the chest up. In addition, we’re looking to add speed downward, as opposed to upward on a deadlift/good morning. This is NOT a collapse downward, but simply a bodyweight squat at a faster, but controlled, downward speed.
Exercise Three: Push-up to Renegade Row
One of my favorite push-pull exercises: and what sounds more like a wolverine exercise than a Renegade Row. We need to build up arms like Wolverine, and I thought it looked a bit like every time he rears back with claws drawn!
The resemblance is… Uncanny.
Grab a pair of dumbbells that allow you to pull strong, keep stable, and keep a good pace. This is not your chance to try and PR your one arm row.
I’m using a pair of 25 lb dumbbells in the video. These would’ve been fine to keep me in a good pace for the workout.
Just like the deadlift, when in doubt go lighter!
Using the dumbbells as handles, do a single push-up, then do a dumbbell row just one side (while keeping your core tight), then do another push-up, then row the other side.
If push-ups from your feet are too hard, you can do them from your knees. You can even do push-ups with your hands/dumbbells on an elevated surface (not shown in video). If you don’t have a pair of dumbbells, just lift your hand and drive your elbow back – squeezing the back strong!
Exercise Four: The Transverse Lunge and Chop
You’re probably wondering, “Hey Jim, what the heck is “transverse” and how is this helping us to be an X-man (or woman)? Is this Marvel’s new extended universe?”
Transverse is referring to the plane of motion that we are moving through in this lunge.
PHYSIOLOGY NERD ALERT!!
We do a majority of our exercises in the sagittal plane (front to back), whereas this is going to see us turning and twisting (transverse plane). #Science.
“Enough talk of planes, Dr. Strange, how is this helpful?”
It helps to get your body moving in different directions so that you’re ready for a lot more of the irregular and asymmetrical movements in life. About the only person that moves exclusively in one direction is T-1000 (sagittal plane again). You bend over to pick up groceries, twist to adjust your kid’s carseat in the back of the car, or you might need to take down a host of violent enemies threatening your existence.
Regardless, we want you to be able to twist without shouting (see what I did there?). I’m gonna explain this below, but it’s best that you watch it first (queued up to the exercise here):
Stand tall with a medicine ball in your outstretched arms. If your feet are currently facing 12 o’clock (both straight ahead), you are then going to step out and back so that one foot now faces 3 o’clock. At the same time, chop downward so the ball is just past and outside the knee. Stand back up to 12 o’clock with both feet, then repeat on the other side – stepping out to 9 o’clock with your left leg, and then back.
In short, imagine you’re Wolverine slashing through a crowd of sentinels. If you don’t have a medicine ball, just keep your hands outstretched, use a backpack, or do it without any weight!
OPTIONAL FINISHING MOVE: Zottman Curls
After your Wolverine AMRAP is done, here is an optional finisher before you cool down.
Why? It’s in Hugh Jackman’s routine for building Wolverine arms AND more importantly, it makes me feel like I’m still slashing things up and down with a pair of claw hands.
With a pair of dumbbells, curl one up to your shoulder – palm up, turn the palm outward at the top and then lower the dumbbell down. Repeat on the other side.
Like so:
Please note: that is me above and not actually Hugh Jackman.
Always Cool Down
Whew! You’ve lifted, pushed, pulled, and slashed your way into X-men shape. Nice job! A cool down and stretch afterwards helps the muscles recover for the next workout and leaves you feeling mobile (you never know when you’ll get called into action!).
There are lots of possibilities here, as long as you’re getting your heart rate lower and stretching the body, you’re good. For example, you can do things like a quick Yoga stretch routine to help wind down.
Here’s a quick cool down asset I’ve grabbed from from our premium monthly adventure, Rising Heroes:
Good Luck!
Hit up this workout and have people at the movie theater asking if you’re part of the X-men – for your in-shape body, not for your weird hair and penchant for cigars.
To recap: Complete 12 minutes of the Wolverine AMRAP:
10 reps of ONE of these – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps of EITHER – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternating – Transverse Lunge and Chop
Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
Have fun and have at it!
-Jim
PS: Speaking of Rising Heroes, our monthly team-based, story-driven, habit-building fitness adventure, today is the last day to join until April. Join a few thousand people and help save the world 🙂
photo credit: StefoF: IMG_4263-1, marciorodgs: Wolverine, ell brown: Logan – billboard,
http://ift.tt/2meQKLb
http://ift.tt/2mCWbVs
http://ift.tt/2mSYAbn
http://ift.tt/2lMWE2r
0 notes
Text
The Wolverine Workout: Get Strong Like Logan!
This is a post from Nerd Fitness head trainer Jim Bathurst.
YES! Another Wolverine movie! LOGAN hits theaters tomorrow, and I couldn’t be more excited.
If you’re like many people, Wolverine is one of your favorite X-men (especially for short guys like myself!), and nothing is more awesome than seeing the Little Runt rage around and beat up bad guys.
To get you ready and pumped for the movie – more so than taping silverware to your hands – we’ve got a fun workout for you!
Now yes, you can absolutely find Hugh Jackman’s exact workout online. It’s excellent for what he needed to do to get ready for the movie role – a bodybuilding type workout that packed muscle where it mattered for film (chest, shoulders, arms) while giving a good strength base with squats and deadlifts (and making sure Wolverine wasn’t walking on chicken legs).
It WORKED:
Note: if you’re looking for the “How Hugh Jackman got in shape for Logan,” the article is right here: “How to look like Famous Actor in Action Movie!”
We’re assuming you’re not getting ready for a major Hollywood role, nor do you have 5 straight days to spend a few hours in the gym. No worries, we’re going to get a bit of the flavor of Jackman’s workout, and the Wolverine character in general, into our own Nerd Fitness Wolverine Workout!
Always Warm-up First!
Your choice of warm-up for this one, whether it’s a bit of jump roping, light calisthenics, or one of our warm-ups.
I wanted to recommend sprinting through the woods with mutton chops glued to the side of your head, but our lawyers discouraged that for some reason. If you’re going to be using a barbell in the exercise, warm up with several lighter sets of 3-5 reps!
Whatever you choose, you should feel ready and mobile to move around!
The Wolverine Workout
I’ve put together something you can do with very little or zero equipment.
Things will obviously be more challenging with equipment/extra weight, but I wanted options for whichever X-men Academy you currently reside.
Let’s look at the whole thing, watch the video, then talk more in depth:
1) 5 minutes of warm-up
2) 12 minutes of AMRAP (explained below):
10 reps – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternate – Transverse Lunge and Chop
3) Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
4) Cool Down!
What all of that ACTUALLY Means!
Did you grow adamantium claws yet? No? Okay keep reading.
Let me answer all of your questions and explain this workout in detail:
What’s an AMRAP, Jim? Sounds like an organization. AMRAP stands for “As Many Rounds As Possible”.
Set the clock for 12 minutes and then try to go through this 4-exercise circuit as many times as you can – in a strong, safe, controlled manner – in that amount of time.
After 12 minutes is up – OPTIONAL- you can do 2-3 sets of Zottman curls (which I explain below too).
Note for beginners!!: If you have never done a routine like this, cut the time in HALF or even a THIRD. A six minute AMRAP will still be tough – so will a four minute one!
Until we can infuse you with mutant healing powers, it is wiser to step into new exercises with caution!
Alright, let’s talk a bit more about each exercise and variation!
Exercise One: Deadlifts or Good Mornings
The first exercise is to do 10 reps of one of the following:
Barbell Deadlift
Dumbbell RDL
Banded Good Morning
Regular Good Morning
It wouldn’t be a Wolverine Workout without deadlifts! We are looking for the classic “hip hinge” motion, where your knees are bent slightly, your hips move back, and your body bows forward. You’ll maintain a strong lower back position the whole time (natural curve).
Here’s a demonstration of Staci demoing the Deadlift as I explain, from our full fledged training course, The Nerd Fitness Academy:
Make sure you also read Strength Training 101: The Deadlift
If deadlifts aren’t in the cards, you can also do dumbbell Romanian deadlifts (RDLs). This is like the top part of the deadlift – where we hip hinge – and the dumbbells only go as low as the bottom of the kneecaps. Back remains in a good natural curve position.
That doesn’t work either? Do a banded good morning!
Watch the wolverine workout video and see me at 00:41 step into a band and put it behind my neck and shoulders (it should sit comfortably). I then hold onto the band for control like a pair of suspenders and proceed to do the same hip hinge motion!
No bars? No bands? No claws? No worries!
Do the same “hips back, bow forward” motion as before just without the band – trust me you’ll still feel it. If you’re feeling saucy wolveriney, feel free to hug a backpack with some weight across your chest (not shown in video).
HOW MUCH WEIGHT TO LIFT?
This depends on your strength and proficiency, but we’re looking for a barbell deadlift weight of somewhere around ½ – 3/4th of your bodyweight. If you are a mutant, get around your own bodyweight. When in doubt, LESS weight. If you find yourself in the middle of the workout and think “crap-o, too heavy”, then take the couple extra seconds to reduce weight (10-50% less) or reduce reps (cut them in half). Keep it looking strong. Make Professor X proud.
Exercise Two: Slams or Quick Squats
When I picture Wolverine in battle, I picture him with arms extended, body stretched, about to lay the slice down on some punk.
We’re going to get in on that action with some medicine ball slams. Reach up overhead with a weighted exercise ball, and then slam it into the ground.
Note that in the video I use a Dynamax ball that purposely DOES NOT bounce well. If you are using a medicine ball that’s closer to a basketball, be careful! Quite easy for the ball to bounce back up into your face – this is less than ideal.
In either case, keep your hands on top of the ball to maintain control.
If you don’t have a medicine ball: you can simply squat and swing your arms down (I find to the outside is more natural) like you’re starting a downhill ski race.
The difference here from that last hip hinging exercise is that we are looking to get more movement in the knees, squat lower, and keep the chest up. In addition, we’re looking to add speed downward, as opposed to upward on a deadlift/good morning. This is NOT a collapse downward, but simply a bodyweight squat at a faster, but controlled, downward speed.
Exercise Three: Push-up to Renegade Row
One of my favorite push-pull exercises: and what sounds more like a wolverine exercise than a Renegade Row. We need to build up arms like Wolverine, and I thought it looked a bit like every time he rears back with claws drawn!
The resemblance is… Uncanny.
Grab a pair of dumbbells that allow you to pull strong, keep stable, and keep a good pace. This is not your chance to try and PR your one arm row.
I’m using a pair of 25 lb dumbbells in the video. These would’ve been fine to keep me in a good pace for the workout.
Just like the deadlift, when in doubt go lighter!
Using the dumbbells as handles, do a single push-up, then do a dumbbell row just one side (while keeping your core tight), then do another push-up, then row the other side.
If push-ups from your feet are too hard, you can do them from your knees. You can even do push-ups with your hands/dumbbells on an elevated surface (not shown in video). If you don’t have a pair of dumbbells, just lift your hand and drive your elbow back – squeezing the back strong!
Exercise Four: The Transverse Lunge and Chop
You’re probably wondering, “Hey Jim, what the heck is “transverse” and how is this helping us to be an X-man (or woman)? Is this Marvel’s new extended universe?”
Transverse is referring to the plane of motion that we are moving through in this lunge.
PHYSIOLOGY NERD ALERT!!
We do a majority of our exercises in the sagittal plane (front to back), whereas this is going to see us turning and twisting (transverse plane). #Science.
“Enough talk of planes, Dr. Strange, how is this helpful?”
It helps to get your body moving in different directions so that you’re ready for a lot more of the irregular and asymmetrical movements in life. About the only person that moves exclusively in one direction is T-1000 (sagittal plane again). You bend over to pick up groceries, twist to adjust your kid’s carseat in the back of the car, or you might need to take down a host of violent enemies threatening your existence.
Regardless, we want you to be able to twist without shouting (see what I did there?). I’m gonna explain this below, but it’s best that you watch it first (queued up to the exercise here):
Stand tall with a medicine ball in your outstretched arms. If your feet are currently facing 12 o’clock (both straight ahead), you are then going to step out and back so that one foot now faces 3 o’clock. At the same time, chop downward so the ball is just past and outside the knee. Stand back up to 12 o’clock with both feet, then repeat on the other side – stepping out to 9 o’clock with your left leg, and then back.
In short, imagine you’re Wolverine slashing through a crowd of sentinels. If you don’t have a medicine ball, just keep your hands outstretched, use a backpack, or do it without any weight!
OPTIONAL FINISHING MOVE: Zottman Curls
After your Wolverine AMRAP is done, here is an optional finisher before you cool down.
Why? It’s in Hugh Jackman’s routine for building Wolverine arms AND more importantly, it makes me feel like I’m still slashing things up and down with a pair of claw hands.
With a pair of dumbbells, curl one up to your shoulder – palm up, turn the palm outward at the top and then lower the dumbbell down. Repeat on the other side.
Like so:
Please note: that is me above and not actually Hugh Jackman.
Always Cool Down
Whew! You’ve lifted, pushed, pulled, and slashed your way into X-men shape. Nice job! A cool down and stretch afterwards helps the muscles recover for the next workout and leaves you feeling mobile (you never know when you’ll get called into action!).
There are lots of possibilities here, as long as you’re getting your heart rate lower and stretching the body, you’re good. For example, you can do things like a quick Yoga stretch routine to help wind down.
Here’s a quick cool down asset I’ve grabbed from from our premium monthly adventure, Rising Heroes:
Good Luck!
Hit up this workout and have people at the movie theater asking if you’re part of the X-men – for your in-shape body, not for your weird hair and penchant for cigars.
To recap: Complete 12 minutes of the Wolverine AMRAP:
10 reps of ONE of these – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps of EITHER – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternating – Transverse Lunge and Chop
Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
Have fun and have at it!
-Jim
PS: Speaking of Rising Heroes, our monthly team-based, story-driven, habit-building fitness adventure, today is the last day to join until April. Join a few thousand people and help save the world 🙂
photo credit: StefoF: IMG_4263-1, marciorodgs: Wolverine, ell brown: Logan – billboard,
http://ift.tt/2meQKLb
http://ift.tt/2mCWbVs
http://ift.tt/2mGKcpA
http://ift.tt/2muhisz
0 notes
Text
The Wolverine Workout: Get Strong Like Logan!
This is a post from Nerd Fitness head trainer Jim Bathurst.
YES! Another Wolverine movie! LOGAN hits theaters tomorrow, and I couldn’t be more excited.
If you’re like many people, Wolverine is one of your favorite X-men (especially for short guys like myself!), and nothing is more awesome than seeing the Little Runt rage around and beat up bad guys.
To get you ready and pumped for the movie – more so than taping silverware to your hands – we’ve got a fun workout for you!
Now yes, you can absolutely find Hugh Jackman’s exact workout online. It’s excellent for what he needed to do to get ready for the movie role – a bodybuilding type workout that packed muscle where it mattered for film (chest, shoulders, arms) while giving a good strength base with squats and deadlifts (and making sure Wolverine wasn’t walking on chicken legs).
It WORKED:
Note: if you’re looking for the “How Hugh Jackman got in shape for Logan,” the article is right here: “How to look like Famous Actor in Action Movie!”
We’re assuming you’re not getting ready for a major Hollywood role, nor do you have 5 straight days to spend a few hours in the gym. No worries, we’re going to get a bit of the flavor of Jackman’s workout, and the Wolverine character in general, into our own Nerd Fitness Wolverine Workout!
Always Warm-up First!
Your choice of warm-up for this one, whether it’s a bit of jump roping, light calisthenics, or one of our warm-ups.
I wanted to recommend sprinting through the woods with mutton chops glued to the side of your head, but our lawyers discouraged that for some reason. If you’re going to be using a barbell in the exercise, warm up with several lighter sets of 3-5 reps!
Whatever you choose, you should feel ready and mobile to move around!
The Wolverine Workout
I’ve put together something you can do with very little or zero equipment.
Things will obviously be more challenging with equipment/extra weight, but I wanted options for whichever X-men Academy you currently reside.
Let’s look at the whole thing, watch the video, then talk more in depth:
1) 5 minutes of warm-up
2) 12 minutes of AMRAP (explained below):
10 reps – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternate – Transverse Lunge and Chop
3) Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
4) Cool Down!
What all of that ACTUALLY Means!
Did you grow adamantium claws yet? No? Okay keep reading.
Let me answer all of your questions and explain this workout in detail:
What’s an AMRAP, Jim? Sounds like an organization. AMRAP stands for “As Many Rounds As Possible”.
Set the clock for 12 minutes and then try to go through this 4-exercise circuit as many times as you can – in a strong, safe, controlled manner – in that amount of time.
After 12 minutes is up – OPTIONAL- you can do 2-3 sets of Zottman curls (which I explain below too).
Note for beginners!!: If you have never done a routine like this, cut the time in HALF or even a THIRD. A six minute AMRAP will still be tough – so will a four minute one!
Until we can infuse you with mutant healing powers, it is wiser to step into new exercises with caution!
Alright, let’s talk a bit more about each exercise and variation!
Exercise One: Deadlifts or Good Mornings
The first exercise is to do 10 reps of one of the following:
Barbell Deadlift
Dumbbell RDL
Banded Good Morning
Regular Good Morning
It wouldn’t be a Wolverine Workout without deadlifts! We are looking for the classic “hip hinge” motion, where your knees are bent slightly, your hips move back, and your body bows forward. You’ll maintain a strong lower back position the whole time (natural curve).
Here’s a demonstration of Staci demoing the Deadlift as I explain, from our full fledged training course, The Nerd Fitness Academy:
Make sure you also read Strength Training 101: The Deadlift
If deadlifts aren’t in the cards, you can also do dumbbell Romanian deadlifts (RDLs). This is like the top part of the deadlift – where we hip hinge – and the dumbbells only go as low as the bottom of the kneecaps. Back remains in a good natural curve position.
That doesn’t work either? Do a banded good morning!
Watch the wolverine workout video and see me at 00:41 step into a band and put it behind my neck and shoulders (it should sit comfortably). I then hold onto the band for control like a pair of suspenders and proceed to do the same hip hinge motion!
No bars? No bands? No claws? No worries!
Do the same “hips back, bow forward” motion as before just without the band – trust me you’ll still feel it. If you’re feeling saucy wolveriney, feel free to hug a backpack with some weight across your chest (not shown in video).
HOW MUCH WEIGHT TO LIFT?
This depends on your strength and proficiency, but we’re looking for a barbell deadlift weight of somewhere around ½ – 3/4th of your bodyweight. If you are a mutant, get around your own bodyweight. When in doubt, LESS weight. If you find yourself in the middle of the workout and think “crap-o, too heavy”, then take the couple extra seconds to reduce weight (10-50% less) or reduce reps (cut them in half). Keep it looking strong. Make Professor X proud.
Exercise Two: Slams or Quick Squats
When I picture Wolverine in battle, I picture him with arms extended, body stretched, about to lay the slice down on some punk.
We’re going to get in on that action with some medicine ball slams. Reach up overhead with a weighted exercise ball, and then slam it into the ground.
Note that in the video I use a Dynamax ball that purposely DOES NOT bounce well. If you are using a medicine ball that’s closer to a basketball, be careful! Quite easy for the ball to bounce back up into your face – this is less than ideal.
In either case, keep your hands on top of the ball to maintain control.
If you don’t have a medicine ball: you can simply squat and swing your arms down (I find to the outside is more natural) like you’re starting a downhill ski race.
The difference here from that last hip hinging exercise is that we are looking to get more movement in the knees, squat lower, and keep the chest up. In addition, we’re looking to add speed downward, as opposed to upward on a deadlift/good morning. This is NOT a collapse downward, but simply a bodyweight squat at a faster, but controlled, downward speed.
Exercise Three: Push-up to Renegade Row
One of my favorite push-pull exercises: and what sounds more like a wolverine exercise than a Renegade Row. We need to build up arms like Wolverine, and I thought it looked a bit like every time he rears back with claws drawn!
The resemblance is… Uncanny.
Grab a pair of dumbbells that allow you to pull strong, keep stable, and keep a good pace. This is not your chance to try and PR your one arm row.
I’m using a pair of 25 lb dumbbells in the video. These would’ve been fine to keep me in a good pace for the workout.
Just like the deadlift, when in doubt go lighter!
Using the dumbbells as handles, do a single push-up, then do a dumbbell row just one side (while keeping your core tight), then do another push-up, then row the other side.
If push-ups from your feet are too hard, you can do them from your knees. You can even do push-ups with your hands/dumbbells on an elevated surface (not shown in video). If you don’t have a pair of dumbbells, just lift your hand and drive your elbow back – squeezing the back strong!
Exercise Four: The Transverse Lunge and Chop
You’re probably wondering, “Hey Jim, what the heck is “transverse” and how is this helping us to be an X-man (or woman)? Is this Marvel’s new extended universe?”
Transverse is referring to the plane of motion that we are moving through in this lunge.
PHYSIOLOGY NERD ALERT!!
We do a majority of our exercises in the sagittal plane (front to back), whereas this is going to see us turning and twisting (transverse plane). #Science.
“Enough talk of planes, Dr. Strange, how is this helpful?”
It helps to get your body moving in different directions so that you’re ready for a lot more of the irregular and asymmetrical movements in life. About the only person that moves exclusively in one direction is T-1000 (sagittal plane again). You bend over to pick up groceries, twist to adjust your kid’s carseat in the back of the car, or you might need to take down a host of violent enemies threatening your existence.
Regardless, we want you to be able to twist without shouting (see what I did there?). I’m gonna explain this below, but it’s best that you watch it first (queued up to the exercise here):
Stand tall with a medicine ball in your outstretched arms. If your feet are currently facing 12 o’clock (both straight ahead), you are then going to step out and back so that one foot now faces 3 o’clock. At the same time, chop downward so the ball is just past and outside the knee. Stand back up to 12 o’clock with both feet, then repeat on the other side – stepping out to 9 o’clock with your left leg, and then back.
In short, imagine you’re Wolverine slashing through a crowd of sentinels. If you don’t have a medicine ball, just keep your hands outstretched, use a backpack, or do it without any weight!
OPTIONAL FINISHING MOVE: Zottman Curls
After your Wolverine AMRAP is done, here is an optional finisher before you cool down.
Why? It’s in Hugh Jackman’s routine for building Wolverine arms AND more importantly, it makes me feel like I’m still slashing things up and down with a pair of claw hands.
With a pair of dumbbells, curl one up to your shoulder – palm up, turn the palm outward at the top and then lower the dumbbell down. Repeat on the other side.
Like so:
Please note: that is me above and not actually Hugh Jackman.
Always Cool Down
Whew! You’ve lifted, pushed, pulled, and slashed your way into X-men shape. Nice job! A cool down and stretch afterwards helps the muscles recover for the next workout and leaves you feeling mobile (you never know when you’ll get called into action!).
There are lots of possibilities here, as long as you’re getting your heart rate lower and stretching the body, you’re good. For example, you can do things like a quick Yoga stretch routine to help wind down.
Here’s a quick cool down asset I’ve grabbed from from our premium monthly adventure, Rising Heroes:
Good Luck!
Hit up this workout and have people at the movie theater asking if you’re part of the X-men – for your in-shape body, not for your weird hair and penchant for cigars.
To recap: Complete 12 minutes of the Wolverine AMRAP:
10 reps of ONE of these – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps of EITHER – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternating – Transverse Lunge and Chop
Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
Have fun and have at it!
-Jim
PS: Speaking of Rising Heroes, our monthly team-based, story-driven, habit-building fitness adventure, today is the last day to join until April. Join a few thousand people and help save the world 🙂
photo credit: StefoF: IMG_4263-1, marciorodgs: Wolverine, ell brown: Logan – billboard,
http://ift.tt/2meQKLb
http://ift.tt/2mCWbVs
http://ift.tt/2mSYAbn
0 notes
Text
The Wolverine Workout: Get Strong Like Logan!
This is a post from Nerd Fitness head trainer Jim Bathurst.
YES! Another Wolverine movie! LOGAN hits theaters tomorrow, and I couldn’t be more excited.
If you’re like many people, Wolverine is one of your favorite X-men (especially for short guys like myself!), and nothing is more awesome than seeing the Little Runt rage around and beat up bad guys.
To get you ready and pumped for the movie – more so than taping silverware to your hands – we’ve got a fun workout for you!
Now yes, you can absolutely find Hugh Jackman’s exact workout online. It’s excellent for what he needed to do to get ready for the movie role – a bodybuilding type workout that packed muscle where it mattered for film (chest, shoulders, arms) while giving a good strength base with squats and deadlifts (and making sure Wolverine wasn’t walking on chicken legs).
It WORKED:
Note: if you’re looking for the “How Hugh Jackman got in shape for Logan,” the article is right here: “How to look like Famous Actor in Action Movie!”
We’re assuming you’re not getting ready for a major Hollywood role, nor do you have 5 straight days to spend a few hours in the gym. No worries, we’re going to get a bit of the flavor of Jackman’s workout, and the Wolverine character in general, into our own Nerd Fitness Wolverine Workout!
Always Warm-up First!
Your choice of warm-up for this one, whether it’s a bit of jump roping, light calisthenics, or one of our warm-ups.
I wanted to recommend sprinting through the woods with mutton chops glued to the side of your head, but our lawyers discouraged that for some reason. If you’re going to be using a barbell in the exercise, warm up with several lighter sets of 3-5 reps!
Whatever you choose, you should feel ready and mobile to move around!
The Wolverine Workout
I’ve put together something you can do with very little or zero equipment.
Things will obviously be more challenging with equipment/extra weight, but I wanted options for whichever X-men Academy you currently reside.
Let’s look at the whole thing, watch the video, then talk more in depth:
1) 5 minutes of warm-up
2) 12 minutes of AMRAP (explained below):
10 reps – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternate – Transverse Lunge and Chop
3) Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
4) Cool Down!
What all of that ACTUALLY Means!
Did you grow adamantium claws yet? No? Okay keep reading.
Let me answer all of your questions and explain this workout in detail:
What’s an AMRAP, Jim? Sounds like an organization. AMRAP stands for “As Many Rounds As Possible”.
Set the clock for 12 minutes and then try to go through this 4-exercise circuit as many times as you can – in a strong, safe, controlled manner – in that amount of time.
After 12 minutes is up – OPTIONAL- you can do 2-3 sets of Zottman curls (which I explain below too).
Note for beginners!!: If you have never done a routine like this, cut the time in HALF or even a THIRD. A six minute AMRAP will still be tough – so will a four minute one!
Until we can infuse you with mutant healing powers, it is wiser to step into new exercises with caution!
Alright, let’s talk a bit more about each exercise and variation!
Exercise One: Deadlifts or Good Mornings
The first exercise is to do 10 reps of one of the following:
Barbell Deadlift
Dumbbell RDL
Banded Good Morning
Regular Good Morning
It wouldn’t be a Wolverine Workout without deadlifts! We are looking for the classic “hip hinge” motion, where your knees are bent slightly, your hips move back, and your body bows forward. You’ll maintain a strong lower back position the whole time (natural curve).
Here’s a demonstration of Staci demoing the Deadlift as I explain, from our full fledged training course, The Nerd Fitness Academy:
Make sure you also read Strength Training 101: The Deadlift
If deadlifts aren’t in the cards, you can also do dumbbell Romanian deadlifts (RDLs). This is like the top part of the deadlift – where we hip hinge – and the dumbbells only go as low as the bottom of the kneecaps. Back remains in a good natural curve position.
That doesn’t work either? Do a banded good morning!
Watch the wolverine workout video and see me at 00:41 step into a band and put it behind my neck and shoulders (it should sit comfortably). I then hold onto the band for control like a pair of suspenders and proceed to do the same hip hinge motion!
No bars? No bands? No claws? No worries!
Do the same “hips back, bow forward” motion as before just without the band – trust me you’ll still feel it. If you’re feeling saucy wolveriney, feel free to hug a backpack with some weight across your chest (not shown in video).
HOW MUCH WEIGHT TO LIFT?
This depends on your strength and proficiency, but we’re looking for a barbell deadlift weight of somewhere around ½ – 3/4th of your bodyweight. If you are a mutant, get around your own bodyweight. When in doubt, LESS weight. If you find yourself in the middle of the workout and think “crap-o, too heavy”, then take the couple extra seconds to reduce weight (10-50% less) or reduce reps (cut them in half). Keep it looking strong. Make Professor X proud.
Exercise Two: Slams or Quick Squats
When I picture Wolverine in battle, I picture him with arms extended, body stretched, about to lay the slice down on some punk.
We’re going to get in on that action with some medicine ball slams. Reach up overhead with a weighted exercise ball, and then slam it into the ground.
Note that in the video I use a Dynamax ball that purposely DOES NOT bounce well. If you are using a medicine ball that’s closer to a basketball, be careful! Quite easy for the ball to bounce back up into your face – this is less than ideal.
In either case, keep your hands on top of the ball to maintain control.
If you don’t have a medicine ball: you can simply squat and swing your arms down (I find to the outside is more natural) like you’re starting a downhill ski race.
The difference here from that last hip hinging exercise is that we are looking to get more movement in the knees, squat lower, and keep the chest up. In addition, we’re looking to add speed downward, as opposed to upward on a deadlift/good morning. This is NOT a collapse downward, but simply a bodyweight squat at a faster, but controlled, downward speed.
Exercise Three: Push-up to Renegade Row
One of my favorite push-pull exercises: and what sounds more like a wolverine exercise than a Renegade Row. We need to build up arms like Wolverine, and I thought it looked a bit like every time he rears back with claws drawn!
The resemblance is… Uncanny.
Grab a pair of dumbbells that allow you to pull strong, keep stable, and keep a good pace. This is not your chance to try and PR your one arm row.
I’m using a pair of 25 lb dumbbells in the video. These would’ve been fine to keep me in a good pace for the workout.
Just like the deadlift, when in doubt go lighter!
Using the dumbbells as handles, do a single push-up, then do a dumbbell row just one side (while keeping your core tight), then do another push-up, then row the other side.
If push-ups from your feet are too hard, you can do them from your knees. You can even do push-ups with your hands/dumbbells on an elevated surface (not shown in video). If you don’t have a pair of dumbbells, just lift your hand and drive your elbow back – squeezing the back strong!
Exercise Four: The Transverse Lunge and Chop
You’re probably wondering, “Hey Jim, what the heck is “transverse” and how is this helping us to be an X-man (or woman)? Is this Marvel’s new extended universe?”
Transverse is referring to the plane of motion that we are moving through in this lunge.
PHYSIOLOGY NERD ALERT!!
We do a majority of our exercises in the sagittal plane (front to back), whereas this is going to see us turning and twisting (transverse plane). #Science.
“Enough talk of planes, Dr. Strange, how is this helpful?”
It helps to get your body moving in different directions so that you’re ready for a lot more of the irregular and asymmetrical movements in life. About the only person that moves exclusively in one direction is T-1000 (sagittal plane again). You bend over to pick up groceries, twist to adjust your kid’s carseat in the back of the car, or you might need to take down a host of violent enemies threatening your existence.
Regardless, we want you to be able to twist without shouting (see what I did there?). I’m gonna explain this below, but it’s best that you watch it first (queued up to the exercise here):
Stand tall with a medicine ball in your outstretched arms. If your feet are currently facing 12 o’clock (both straight ahead), you are then going to step out and back so that one foot now faces 3 o’clock. At the same time, chop downward so the ball is just past and outside the knee. Stand back up to 12 o’clock with both feet, then repeat on the other side – stepping out to 9 o’clock with your left leg, and then back.
In short, imagine you’re Wolverine slashing through a crowd of sentinels. If you don’t have a medicine ball, just keep your hands outstretched, use a backpack, or do it without any weight!
OPTIONAL FINISHING MOVE: Zottman Curls
After your Wolverine AMRAP is done, here is an optional finisher before you cool down.
Why? It’s in Hugh Jackman’s routine for building Wolverine arms AND more importantly, it makes me feel like I’m still slashing things up and down with a pair of claw hands.
With a pair of dumbbells, curl one up to your shoulder – palm up, turn the palm outward at the top and then lower the dumbbell down. Repeat on the other side.
Like so:
Please note: that is me above and not actually Hugh Jackman.
Always Cool Down
Whew! You’ve lifted, pushed, pulled, and slashed your way into X-men shape. Nice job! A cool down and stretch afterwards helps the muscles recover for the next workout and leaves you feeling mobile (you never know when you’ll get called into action!).
There are lots of possibilities here, as long as you’re getting your heart rate lower and stretching the body, you’re good. For example, you can do things like a quick Yoga stretch routine to help wind down.
Here’s a quick cool down asset I’ve grabbed from from our premium monthly adventure, Rising Heroes:
Good Luck!
Hit up this workout and have people at the movie theater asking if you’re part of the X-men – for your in-shape body, not for your weird hair and penchant for cigars.
To recap: Complete 12 minutes of the Wolverine AMRAP:
10 reps of ONE of these – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps of EITHER – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternating – Transverse Lunge and Chop
Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
Have fun and have at it!
-Jim
PS: Speaking of Rising Heroes, our monthly team-based, story-driven, habit-building fitness adventure, today is the last day to join until April. Join a few thousand people and help save the world 🙂
photo credit: StefoF: IMG_4263-1, marciorodgs: Wolverine, ell brown: Logan – billboard,
http://ift.tt/2meQKLb
http://ift.tt/2mCWbVs
http://ift.tt/2mGKcpA
0 notes
Text
The Wolverine Workout: Get Strong Like Logan!
This is a post from Nerd Fitness head trainer Jim Bathurst.
YES! Another Wolverine movie! LOGAN hits theaters tomorrow, and I couldn’t be more excited.
If you’re like many people, Wolverine is one of your favorite X-men (especially for short guys like myself!), and nothing is more awesome than seeing the Little Runt rage around and beat up bad guys.
To get you ready and pumped for the movie – more so than taping silverware to your hands – we’ve got a fun workout for you!
Now yes, you can absolutely find Hugh Jackman’s exact workout online. It’s excellent for what he needed to do to get ready for the movie role – a bodybuilding type workout that packed muscle where it mattered for film (chest, shoulders, arms) while giving a good strength base with squats and deadlifts (and making sure Wolverine wasn’t walking on chicken legs).
It WORKED:
Note: if you’re looking for the “How Hugh Jackman got in shape for Logan,” the article is right here: “How to look like Famous Actor in Action Movie!”
We’re assuming you’re not getting ready for a major Hollywood role, nor do you have 5 straight days to spend a few hours in the gym. No worries, we’re going to get a bit of the flavor of Jackman’s workout, and the Wolverine character in general, into our own Nerd Fitness Wolverine Workout!
Always Warm-up First!
Your choice of warm-up for this one, whether it’s a bit of jump roping, light calisthenics, or one of our warm-ups.
I wanted to recommend sprinting through the woods with mutton chops glued to the side of your head, but our lawyers discouraged that for some reason. If you’re going to be using a barbell in the exercise, warm up with several lighter sets of 3-5 reps!
Whatever you choose, you should feel ready and mobile to move around!
The Wolverine Workout
I’ve put together something you can do with very little or zero equipment.
Things will obviously be more challenging with equipment/extra weight, but I wanted options for whichever X-men Academy you currently reside.
Let’s look at the whole thing, watch the video, then talk more in depth:
1) 5 minutes of warm-up
2) 12 minutes of AMRAP (explained below):
10 reps – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternate – Transverse Lunge and Chop
3) Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
4) Cool Down!
What all of that ACTUALLY Means!
Did you grow adamantium claws yet? No? Okay keep reading.
Let me answer all of your questions and explain this workout in detail:
What’s an AMRAP, Jim? Sounds like an organization. AMRAP stands for “As Many Rounds As Possible”.
Set the clock for 12 minutes and then try to go through this 4-exercise circuit as many times as you can – in a strong, safe, controlled manner – in that amount of time.
After 12 minutes is up – OPTIONAL- you can do 2-3 sets of Zottman curls (which I explain below too).
Note for beginners!!: If you have never done a routine like this, cut the time in HALF or even a THIRD. A six minute AMRAP will still be tough – so will a four minute one!
Until we can infuse you with mutant healing powers, it is wiser to step into new exercises with caution!
Alright, let’s talk a bit more about each exercise and variation!
Exercise One: Deadlifts or Good Mornings
The first exercise is to do 10 reps of one of the following:
Barbell Deadlift
Dumbbell RDL
Banded Good Morning
Regular Good Morning
It wouldn’t be a Wolverine Workout without deadlifts! We are looking for the classic “hip hinge” motion, where your knees are bent slightly, your hips move back, and your body bows forward. You’ll maintain a strong lower back position the whole time (natural curve).
Here’s a demonstration of Staci demoing the Deadlift as I explain, from our full fledged training course, The Nerd Fitness Academy:
Make sure you also read Strength Training 101: The Deadlift
If deadlifts aren’t in the cards, you can also do dumbbell Romanian deadlifts (RDLs). This is like the top part of the deadlift – where we hip hinge – and the dumbbells only go as low as the bottom of the kneecaps. Back remains in a good natural curve position.
That doesn’t work either? Do a banded good morning!
Watch the wolverine workout video and see me at 00:41 step into a band and put it behind my neck and shoulders (it should sit comfortably). I then hold onto the band for control like a pair of suspenders and proceed to do the same hip hinge motion!
No bars? No bands? No claws? No worries!
Do the same “hips back, bow forward” motion as before just without the band – trust me you’ll still feel it. If you’re feeling saucy wolveriney, feel free to hug a backpack with some weight across your chest (not shown in video).
HOW MUCH WEIGHT TO LIFT?
This depends on your strength and proficiency, but we’re looking for a barbell deadlift weight of somewhere around ½ – 3/4th of your bodyweight. If you are a mutant, get around your own bodyweight. When in doubt, LESS weight. If you find yourself in the middle of the workout and think “crap-o, too heavy”, then take the couple extra seconds to reduce weight (10-50% less) or reduce reps (cut them in half). Keep it looking strong. Make Professor X proud.
Exercise Two: Slams or Quick Squats
When I picture Wolverine in battle, I picture him with arms extended, body stretched, about to lay the slice down on some punk.
We’re going to get in on that action with some medicine ball slams. Reach up overhead with a weighted exercise ball, and then slam it into the ground.
Note that in the video I use a Dynamax ball that purposely DOES NOT bounce well. If you are using a medicine ball that’s closer to a basketball, be careful! Quite easy for the ball to bounce back up into your face – this is less than ideal.
In either case, keep your hands on top of the ball to maintain control.
If you don’t have a medicine ball: you can simply squat and swing your arms down (I find to the outside is more natural) like you’re starting a downhill ski race.
The difference here from that last hip hinging exercise is that we are looking to get more movement in the knees, squat lower, and keep the chest up. In addition, we’re looking to add speed downward, as opposed to upward on a deadlift/good morning. This is NOT a collapse downward, but simply a bodyweight squat at a faster, but controlled, downward speed.
Exercise Three: Push-up to Renegade Row
One of my favorite push-pull exercises: and what sounds more like a wolverine exercise than a Renegade Row. We need to build up arms like Wolverine, and I thought it looked a bit like every time he rears back with claws drawn!
The resemblance is… Uncanny.
Grab a pair of dumbbells that allow you to pull strong, keep stable, and keep a good pace. This is not your chance to try and PR your one arm row.
I’m using a pair of 25 lb dumbbells in the video. These would’ve been fine to keep me in a good pace for the workout.
Just like the deadlift, when in doubt go lighter!
Using the dumbbells as handles, do a single push-up, then do a dumbbell row just one side (while keeping your core tight), then do another push-up, then row the other side.
If push-ups from your feet are too hard, you can do them from your knees. You can even do push-ups with your hands/dumbbells on an elevated surface (not shown in video). If you don’t have a pair of dumbbells, just lift your hand and drive your elbow back – squeezing the back strong!
Exercise Four: The Transverse Lunge and Chop
You’re probably wondering, “Hey Jim, what the heck is “transverse” and how is this helping us to be an X-man (or woman)? Is this Marvel’s new extended universe?”
Transverse is referring to the plane of motion that we are moving through in this lunge.
PHYSIOLOGY NERD ALERT!!
We do a majority of our exercises in the sagittal plane (front to back), whereas this is going to see us turning and twisting (transverse plane). #Science.
“Enough talk of planes, Dr. Strange, how is this helpful?”
It helps to get your body moving in different directions so that you’re ready for a lot more of the irregular and asymmetrical movements in life. About the only person that moves exclusively in one direction is T-1000 (sagittal plane again). You bend over to pick up groceries, twist to adjust your kid’s carseat in the back of the car, or you might need to take down a host of violent enemies threatening your existence.
Regardless, we want you to be able to twist without shouting (see what I did there?). I’m gonna explain this below, but it’s best that you watch it first (queued up to the exercise here):
Stand tall with a medicine ball in your outstretched arms. If your feet are currently facing 12 o’clock (both straight ahead), you are then going to step out and back so that one foot now faces 3 o’clock. At the same time, chop downward so the ball is just past and outside the knee. Stand back up to 12 o’clock with both feet, then repeat on the other side – stepping out to 9 o’clock with your left leg, and then back.
In short, imagine you’re Wolverine slashing through a crowd of sentinels. If you don’t have a medicine ball, just keep your hands outstretched, use a backpack, or do it without any weight!
OPTIONAL FINISHING MOVE: Zottman Curls
After your Wolverine AMRAP is done, here is an optional finisher before you cool down.
Why? It’s in Hugh Jackman’s routine for building Wolverine arms AND more importantly, it makes me feel like I’m still slashing things up and down with a pair of claw hands.
With a pair of dumbbells, curl one up to your shoulder – palm up, turn the palm outward at the top and then lower the dumbbell down. Repeat on the other side.
Like so:
Please note: that is me above and not actually Hugh Jackman.
Always Cool Down
Whew! You’ve lifted, pushed, pulled, and slashed your way into X-men shape. Nice job! A cool down and stretch afterwards helps the muscles recover for the next workout and leaves you feeling mobile (you never know when you’ll get called into action!).
There are lots of possibilities here, as long as you’re getting your heart rate lower and stretching the body, you’re good. For example, you can do things like a quick Yoga stretch routine to help wind down.
Here’s a quick cool down asset I’ve grabbed from from our premium monthly adventure, Rising Heroes:
Good Luck!
Hit up this workout and have people at the movie theater asking if you’re part of the X-men – for your in-shape body, not for your weird hair and penchant for cigars.
To recap: Complete 12 minutes of the Wolverine AMRAP:
10 reps of ONE of these – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps of EITHER – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternating – Transverse Lunge and Chop
Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
Have fun and have at it!
-Jim
PS: Speaking of Rising Heroes, our monthly team-based, story-driven, habit-building fitness adventure, today is the last day to join until April. Join a few thousand people and help save the world 🙂
photo credit: StefoF: IMG_4263-1, marciorodgs: Wolverine, ell brown: Logan – billboard,
http://ift.tt/2meQKLb
http://ift.tt/2mCWbVs
0 notes
Text
The Wolverine Workout: Get Strong Like Logan!
This is a post from Nerd Fitness head trainer Jim Bathurst.
YES! Another Wolverine movie! LOGAN hits theaters tomorrow, and I couldn’t be more excited.
If you’re like many people, Wolverine is one of your favorite X-men (especially for short guys like myself!), and nothing is more awesome than seeing the Little Runt rage around and beat up bad guys.
To get you ready and pumped for the movie – more so than taping silverware to your hands – we’ve got a fun workout for you!
Now yes, you can absolutely find Hugh Jackman’s exact workout online. It’s excellent for what he needed to do to get ready for the movie role – a bodybuilding type workout that packed muscle where it mattered for film (chest, shoulders, arms) while giving a good strength base with squats and deadlifts (and making sure Wolverine wasn’t walking on chicken legs).
It WORKED:
Note: if you’re looking for the “How Hugh Jackman got in shape for Logan,” the article is right here: “How to look like Famous Actor in Action Movie!”
We’re assuming you’re not getting ready for a major Hollywood role, nor do you have 5 straight days to spend a few hours in the gym. No worries, we’re going to get a bit of the flavor of Jackman’s workout, and the Wolverine character in general, into our own Nerd Fitness Wolverine Workout!
Always Warm-up First!
Your choice of warm-up for this one, whether it’s a bit of jump roping, light calisthenics, or one of our warm-ups.
I wanted to recommend sprinting through the woods with mutton chops glued to the side of your head, but our lawyers discouraged that for some reason. If you’re going to be using a barbell in the exercise, warm up with several lighter sets of 3-5 reps!
Whatever you choose, you should feel ready and mobile to move around!
The Wolverine Workout
I’ve put together something you can do with very little or zero equipment.
Things will obviously be more challenging with equipment/extra weight, but I wanted options for whichever X-men Academy you currently reside.
Let’s look at the whole thing, watch the video, then talk more in depth:
1) 5 minutes of warm-up
2) 12 minutes of AMRAP (explained below):
10 reps – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternate – Transverse Lunge and Chop
3) Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
4) Cool Down!
What all of that ACTUALLY Means!
Did you grow adamantium claws yet? No? Okay keep reading.
Let me answer all of your questions and explain this workout in detail:
What’s an AMRAP, Jim? Sounds like an organization. AMRAP stands for “As Many Rounds As Possible”.
Set the clock for 12 minutes and then try to go through this 4-exercise circuit as many times as you can – in a strong, safe, controlled manner – in that amount of time.
After 12 minutes is up – OPTIONAL- you can do 2-3 sets of Zottman curls (which I explain below too).
Note for beginners!!: If you have never done a routine like this, cut the time in HALF or even a THIRD. A six minute AMRAP will still be tough – so will a four minute one!
Until we can infuse you with mutant healing powers, it is wiser to step into new exercises with caution!
Alright, let’s talk a bit more about each exercise and variation!
Exercise One: Deadlifts or Good Mornings
The first exercise is to do 10 reps of one of the following:
Barbell Deadlift
Dumbbell RDL
Banded Good Morning
Regular Good Morning
It wouldn’t be a Wolverine Workout without deadlifts! We are looking for the classic “hip hinge” motion, where your knees are bent slightly, your hips move back, and your body bows forward. You’ll maintain a strong lower back position the whole time (natural curve).
Here’s a demonstration of Staci demoing the Deadlift as I explain, from our full fledged training course, The Nerd Fitness Academy:
Make sure you also read Strength Training 101: The Deadlift
If deadlifts aren’t in the cards, you can also do dumbbell Romanian deadlifts (RDLs). This is like the top part of the deadlift – where we hip hinge – and the dumbbells only go as low as the bottom of the kneecaps. Back remains in a good natural curve position.
That doesn’t work either? Do a banded good morning!
Watch the wolverine workout video and see me at 00:41 step into a band and put it behind my neck and shoulders (it should sit comfortably). I then hold onto the band for control like a pair of suspenders and proceed to do the same hip hinge motion!
No bars? No bands? No claws? No worries!
Do the same “hips back, bow forward” motion as before just without the band – trust me you’ll still feel it. If you’re feeling saucy wolveriney, feel free to hug a backpack with some weight across your chest (not shown in video).
HOW MUCH WEIGHT TO LIFT?
This depends on your strength and proficiency, but we’re looking for a barbell deadlift weight of somewhere around ½ – 3/4th of your bodyweight. If you are a mutant, get around your own bodyweight. When in doubt, LESS weight. If you find yourself in the middle of the workout and think “crap-o, too heavy”, then take the couple extra seconds to reduce weight (10-50% less) or reduce reps (cut them in half). Keep it looking strong. Make Professor X proud.
Exercise Two: Slams or Quick Squats
When I picture Wolverine in battle, I picture him with arms extended, body stretched, about to lay the slice down on some punk.
We’re going to get in on that action with some medicine ball slams. Reach up overhead with a weighted exercise ball, and then slam it into the ground.
Note that in the video I use a Dynamax ball that purposely DOES NOT bounce well. If you are using a medicine ball that’s closer to a basketball, be careful! Quite easy for the ball to bounce back up into your face – this is less than ideal.
In either case, keep your hands on top of the ball to maintain control.
If you don’t have a medicine ball: you can simply squat and swing your arms down (I find to the outside is more natural) like you’re starting a downhill ski race.
The difference here from that last hip hinging exercise is that we are looking to get more movement in the knees, squat lower, and keep the chest up. In addition, we’re looking to add speed downward, as opposed to upward on a deadlift/good morning. This is NOT a collapse downward, but simply a bodyweight squat at a faster, but controlled, downward speed.
Exercise Three: Push-up to Renegade Row
One of my favorite push-pull exercises: and what sounds more like a wolverine exercise than a Renegade Row. We need to build up arms like Wolverine, and I thought it looked a bit like every time he rears back with claws drawn!
The resemblance is… Uncanny.
Grab a pair of dumbbells that allow you to pull strong, keep stable, and keep a good pace. This is not your chance to try and PR your one arm row.
I’m using a pair of 25 lb dumbbells in the video. These would’ve been fine to keep me in a good pace for the workout.
Just like the deadlift, when in doubt go lighter!
Using the dumbbells as handles, do a single push-up, then do a dumbbell row just one side (while keeping your core tight), then do another push-up, then row the other side.
If push-ups from your feet are too hard, you can do them from your knees. You can even do push-ups with your hands/dumbbells on an elevated surface (not shown in video). If you don’t have a pair of dumbbells, just lift your hand and drive your elbow back – squeezing the back strong!
Exercise Four: The Transverse Lunge and Chop
You’re probably wondering, “Hey Jim, what the heck is “transverse” and how is this helping us to be an X-man (or woman)? Is this Marvel’s new extended universe?”
Transverse is referring to the plane of motion that we are moving through in this lunge.
PHYSIOLOGY NERD ALERT!!
We do a majority of our exercises in the sagittal plane (front to back), whereas this is going to see us turning and twisting (transverse plane). #Science.
“Enough talk of planes, Dr. Strange, how is this helpful?”
It helps to get your body moving in different directions so that you’re ready for a lot more of the irregular and asymmetrical movements in life. About the only person that moves exclusively in one direction is T-1000 (sagittal plane again). You bend over to pick up groceries, twist to adjust your kid’s carseat in the back of the car, or you might need to take down a host of violent enemies threatening your existence.
Regardless, we want you to be able to twist without shouting (see what I did there?). I’m gonna explain this below, but it’s best that you watch it first (queued up to the exercise here):
Stand tall with a medicine ball in your outstretched arms. If your feet are currently facing 12 o’clock (both straight ahead), you are then going to step out and back so that one foot now faces 3 o’clock. At the same time, chop downward so the ball is just past and outside the knee. Stand back up to 12 o’clock with both feet, then repeat on the other side – stepping out to 9 o’clock with your left leg, and then back.
In short, imagine you’re Wolverine slashing through a crowd of sentinels. If you don’t have a medicine ball, just keep your hands outstretched, use a backpack, or do it without any weight!
OPTIONAL FINISHING MOVE: Zottman Curls
After your Wolverine AMRAP is done, here is an optional finisher before you cool down.
Why? It’s in Hugh Jackman’s routine for building Wolverine arms AND more importantly, it makes me feel like I’m still slashing things up and down with a pair of claw hands.
With a pair of dumbbells, curl one up to your shoulder – palm up, turn the palm outward at the top and then lower the dumbbell down. Repeat on the other side.
Like so:
Please note: that is me above and not actually Hugh Jackman.
Always Cool Down
Whew! You’ve lifted, pushed, pulled, and slashed your way into X-men shape. Nice job! A cool down and stretch afterwards helps the muscles recover for the next workout and leaves you feeling mobile (you never know when you’ll get called into action!).
There are lots of possibilities here, as long as you’re getting your heart rate lower and stretching the body, you’re good. For example, you can do things like a quick Yoga stretch routine to help wind down.
Here’s a quick cool down asset I’ve grabbed from from our premium monthly adventure, Rising Heroes:
Good Luck!
Hit up this workout and have people at the movie theater asking if you’re part of the X-men – for your in-shape body, not for your weird hair and penchant for cigars.
To recap: Complete 12 minutes of the Wolverine AMRAP:
10 reps of ONE of these – Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
10 reps of EITHER – Medicine Ball Slam / Quick Downwards Bodyweight Squat
10 reps (5 rows per side) – Push-up to Renegade Row (push-up, row left, push-up, row right, repeat)
5 reps per side, alternating – Transverse Lunge and Chop
Optional Finisher: 2-3 sets of 10/arm – Zottman Curls
Have fun and have at it!
-Jim
PS: Speaking of Rising Heroes, our monthly team-based, story-driven, habit-building fitness adventure, today is the last day to join until April. Join a few thousand people and help save the world 🙂
photo credit: StefoF: IMG_4263-1, marciorodgs: Wolverine, ell brown: Logan – billboard,
http://ift.tt/2meQKLb
http://ift.tt/2mCZlsg
0 notes
Last Seen Blogs
unhappycod
sadcod
thisisallaikiss
addie_draws
winchester-of-locksley
Run, Barry. Run
throwbackquotev
A Source for the latest Quotev Gossip and News
korokor59513559
▼RokoRoko