Hunger Games Workout
The Hunger Games Workout: Get into “Tribute Shape”. This FREE workout routine is designed to spike your metabolism through the roof to melt fat away, while increasing Agility, Speed, Endurance, Strength, Flexibility, and Balance. Based on the same principles that Jennifer Lawrence and Josh Hutcherson trained with for “The Hunger Games”, this 21 minute workout circuit utilizes Bodyweight Resistance Training and can be done anywhere, as there is no equipment necessary.
If you are seeking the big, bulky muscle look, this is NOT the right place for you. The Hunger Games Workout is specifically designed to give your body that lean, muscle toned “Tribute” look that Katniss, Peeta, and other Tributes all share, while increasing your overall athleticism. This workout uses High Intensity Interval Training (HIIT) to send your metabolism soaring, and to train your muscles to recover quickly. This workout uses the Tabata Method of HIIT in particular.
What is Bodyweight Resistance Training?
Using your own bodyweight for resistance training instead of using weights… Pushups, body squats, lunges, etc. Utilizing your own bodyweight as resistance gives your body the ability to naturally and proportionally develope around your given physical frame. Also, it is convenient! No matter where you are, as long as you have ground beneath your feet you can perform these type of exercises.
Why not lift heavy weights?
Good question. Think of it this way…
Slowly lifting big bulky heavy weights creates a big, slow, unnatural looking, bulky body. This workout routine aims for different results. Ever notice the differences in the bodies of a heavyweight lifter vs. a gymnast? Go ahead, try a Google Image search. You will see what we mean by this.
What is HIIT (High Intensity Interval Training)?
In short, HIIT is an exercise strategy consisting of several high-intensity anaerobic intervals divided by low-intensity recovery periods. For example: Sprint across a basketball court, jog back and repeat multiple times. Most HIIT workouts last for 9-20 minutes.
For years people have been told that the best way to burn fat is to perform steady, medium paced exercises for long periods of time. It wasn’t until recently that studies have proven the theory wrong. Recent studies have shown HIIT to burn fat nearly four times as fast as traditional ‘steady state’ exercises, by speeding up the metabolism for longer periods of time. In addition to fat loss, HIIT also shows significant increases in stamina, VO2 Max (lung expansion), and overall cardiovascular health.
What is Tabata?
Tabata training is a particular method of HIIT. This method uses Four Minute workouts consisting of 20 second intervals of high-intensity exercise, seperated by 10 seconds of rest. Each Tabata consists of 8 high-intensity intervals. For more information and Tabata Intervals visit www.TheTabata.com.
The Hunger Games Workout
1. Begin with a 5 Minute Warmup of your choice. Jennifer Lawrence likes to do ‘High Knee Skips’. You may choose to jog, do jumping jacks, etc.
2. Perform 4 sets of Hunger Games Tabatas (total of 16 Minutes). You will need a clock or timer handy to keep you on track with the interval timing. You may find it very helpful to set a playlist of 4 songs from TabataSongs.com. Great site that offers Tabata music wtih a coaches voice counting you in and out of the intervals.
Each Hunger Games Tabata consists of the following:
-Scissor Jumps (20 seconds) [demo]
10 second rest
-Mountain Climbers (20 seconds) [demo]
10 second rest
-Pushup Plank (20 seconds) [demo]
10 second rest
-Body Squats (20 seconds) [demo]
10 second rest
-Calf Jumps (20 seconds) [demo]
10 second rest
-Pushups (20 seconds) [demo]
10 second rest
-Jump Squats (20 seconds) [demo]
10 second rest
-Sprint (20 seconds) *Sprint in place if necessary*
10 second rest
-REPEAT- 4x Total-
