Nerd Workout: Buffy Edition

Posted: March 14, 2012 | Author: fitnerd | Filed under: Home workout, Nerdiness | Tags: baddies, buffy, buffyverse, burpees, high knees, jabs, Joss, kicks, spike, the big bad, throws, vampires, Whedon, willow |Leave a comment »

Finding a good Buffy video was not as easy finding a Starbuck one… apparently BSG fans are better at making videos than Buffy fans… or have more time on their hands? Maybe both.

So here is a workout that will be Buffy worthy – some cardio (high knees) to be able to run after the baddies, some strength training to throw some vamps over some headstones and some fight moves to knock em to the ground.

12 minutes – 10 seconds rest, 50 seconds on

Side kick and jab jab 19 / 18 / 19

Throws (reverse wood chops – to be able to toss the vampires to the side) I used a sandbag and then an ugi, you use anything or nothing that is safe 15 / 15 / 17

High Knees (to outrun any baddie) 136 / 130 / 132

Burpees (to be able to rebound after a vamp throws you across a field) 9.5 / 9 / 9

 

Bonus: While watching the show, every time a character appears on screen and another character says their name dramatically, “Buffy.” “Angel.” “Willow.” “Spike.” “Faith.” do 20 pushups, alternating with 100 mountain climbers.

Kick and two jabs: Stand with your feet hip width apart, turn to one side and kick as high as comfortable to the side. Then center again and punch straight left and right. One rep. Now do it with the other leg.

 

Throwing the vamps (Throw… I know this is named something else in other places).

With your weight (or pretending you have one) start in a squat with your hand to one side, then go up and twist to the opposite side. One rep. Do it on the other side. Use your motion to move the weight with you.

 

High Knees. Switch knees as high and as fast as you can.

 

Burpees. Jump out into a plank and pushup. Jump your feet back up into a squat position, from here jump high.

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