Flick-Fitness: Work Out to “Wonder Woman” Movie Trailer

By Joel Brown on June 22, 2017

Don’t want to go to the campus gym? Avoiding the crowd? Don’t like exercising? Or maybe you’re looking for something different in a fitness routine?

Well whether you like or don’t like exercise, but love movies, this might be something that interests you. Here’s what is done: we take a movie trailer that demonstrates an exercise move with a movie soundtrack and make a 10-minute workout to it.

You know what they say: a 10-minute exercise is as good as hours in the gym, and according to Men’s Health Ali Eaves, ”high-intensity interval workouts can help you improve your health and fitness in less time than traditional cardio.”

In fact, author Selene Yeager said the following:

“Researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, reported findings from a study involving 464 women who weren’t exercisers. After six months, a group who walked an average of 72 minutes a week at two to three mph — that’s about 10 minutes of mall-pace striding a day — had significantly improved heart strength and general fitness, nearly matching the efforts of women exercising almost twice as long.”

“Your body responds very positively, very quickly to even small amounts of exercise,” said lead study author Tim Church, MD, Ph.D., in the article. “If you’re sedentary, you’ll see a lot of your greatest gains going from zero to 10 minutes a day.”

Flick-Fitness consists of five individual 2-minute moves for a total of 10 minutes

The movie trailer that we will be working out to today is Wonder Woman. Here is a description of the movie.

“Before she was Wonder Woman, she was Diana, Princess of the Amazons, trained to be an unconquerable warrior. Raised on a sheltered island paradise, when an American pilot crashes on their shores and tells of a massive conflict raging in the outside world, Diana leaves her home, convinced she can stop the threat. Fighting alongside man in a war to end all wars, Diana will discover her full powers … and her true destiny” (ref. hd-trailers.net).

We will be doing five moves that can be found throughout the movie. You can expect the exercise routine to appear as the following:

1. Cross Arm Leaps (2 minutes) with 1-minute cool-down.

2. Elbow Blows (2 minutes) with 1-minute cool-down.

3. Sword Swings (2 minutes) with 1-minute cool-down.

4. Lunge Jumps (2 minutes) with 1-minute cool-down.

5. Squat (side/front) Kicks (2 minutes) with 1-minute cool-down.

Before we start the workout, see if you can identify the following exercise moves that were mentioned above by clicking on the image below to watch the trailer, and you can watch the movie wherever it can be screened.

www.imdb.com/

In addition, the character strengths you might find in the movie Wonder Woman to take on for this workout are courage (emotional strengths), wisdom and knowledge (cognitive strengths), humanity (interpersonal strengths), temperance (protective strengths), and transcendence (spiritual strengths), as the superhero movies are pretty much the same display of character strengths.

Here are further instructions to each of the five exercises:

1. Cross Arm Leaps (2 minutes) with 1-minute cool-down

Start with feet square apart and hands out to the side, then jump up and as you are in the air make an “X” with your forearms. Upon landing bring arms to your sides with your feet squat apart and repeat.

2. Elbow Blows (2 minutes) with 1-minute cool-down

In a fighting stance with fist in front of your face and in a squat position, begin to through your elbows forward, one after another.

3. Sword Swings (2 minutes) with 1-minute cool-down

Grab a stick and in an open area, perform the following workout as a circuit:

•Half-Cut: “Grab your ‘sword’ with both hands, palms facing each other, but separate your grip by four inches. Your right hand should be on top. Take an athletic stance and place your feet together. Keeping your arms bent, lift the ‘sword’ over your head so the ‘blade’ points directly behind you. [1] Take a short step forward with your left foot and simultaneously slice downward, so that the sword ends up in front of you with your bottom hand at waist level. [2] Return to the starting position. That’s one rep, and then switch your grip so that your left hand is above your right. Now you’ll step forward with the right foot.” (“mensfitness.com” 2017)

Full-Cut: “Set up in the same position as you did for the half cut. [1] Lunge with your left leg until it’s nearly parallel to the door, and slice downward with your ‘sword’ so that it ends up in front of you and your bottom hand is at waist level. [2] Return to the start position. That’s one rep, then switch grips so your left hand is over your right. Now you’ll lunge with your right leg.” (“mensfitness.com” 2017)

Horizontal Cut: “Take an athletic stance with feet shoulder width apart. Hold the ‘sword’ so your hands are slightly in front of your right shoulder and your ‘sword’ extends behind you. [1] Rotate your hips and shoulders from right to left as you slice with your ‘sword,’ tracing a line parallel to the ground and at your eye level, stopping when your bottom hand reaches your left armpit. [2] Return to the start position. That’s one rep, then switch grips, so your left hand is above your right. Now you’ll cut left to right, rotating your hips in shoulders in the opposite direction.” (“mensfitness.com” 2017)

Thrust Lunge: “Take an athletic stance with your feet together, and hold your ‘sword’ with your arms bent and your hands near your left hip so the ‘sword’ extends in front of you. [1] Lunge forward with your right leg until your front thigh becomes parallel to the ground and push the ‘sword’ forward. [2] Reverse the motion and return to the start position. That’s one rep, then switch grips so you left hand is on top of the right. Now you’ll lunge with your left leg, and start on your right hip.” (“mensfitness.com” 2017)

4. Lunge Jumps (2 minutes) with 1-minute cool-down

Start in a standing position, lunge forward with your left leg and jump back into place. Then in the standing position again, do the same with the right leg.

5. Squat (side/front) Kicks (2 minutes) with 1-minute cool-down

Start in a squat stance, kicking left leg to the left. Then kick your right leg out in front, switching legs to kick left leg out in front and lastly kicking your right leg to the side. Then, repeat.

Now it’s your turn. Click here or on the image below to begin the workout.

Have fun!

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