A leg killer – Zoe from Firefly inspired workout!

Posted: April 10, 2012 | Author: fitnerd | Filed under: Home workout, Nerdiness | Tags: fast feet, firefly, high knees, kickassery, leg circles, nerdiness, pushups, single leg jump, squat jump 180 turn, zoe |1 Comment »

Firefly, another Joss Whedon series, has a devoted cult following. Come to DragonCon one year and you will see for yourself. It’s notable that there is such a strong following considering the show got prematurely canceled after the first season. A follow up TV movie, Serenity, gave some closure for fans. The series is a western sci-fi. Sound cheesy? Maybe, but it works. Evil empire intrigue, illicit dealings (by the good guys), a prostitute with a heart of gold… there’s a little bit of everything. Including Zoe, a kickass female character. She is strong, takes charge, can fight off anyone, and is gorgeous while doing it. Here is your introduction:

This workout is as tough as Zoe. For reals. Real talk.

24 rounds – 10 seconds rest, 30 seconds ON

8 exercises, 3 times through:

Single Leg Split Jump Right Leg Back 20 / 19 / 19 Strengthen those legs, be able to jump so you can shoot at the other guys.

Single Leg Split Jump Left Leg Back 16 / 16 / 15

Squat Jump with 180 degree Turn 9 / 10 / 9 Be able to get up and turn quickly out of the way of bullets, or to shoot your own

High Knees 85 / 85 / 84 Be able to run after and away from the other guys

Fast Feet and drop with pushup 4 / 5 / 4.5 Get down to avoid getting shots

Right Leg Circles 21 / 27 / 30 Be able to shoot from any positions

Left Leg Circle 22 / 29 / 26

Pushups 11 / 14 / 14 Those guns are heavy! Up to your discretion on how to interpret that.

 

Here’s the breakdown guys:

Single Leg Split Jump Right Back

Lunge your right leg back. In the lunge position, jump up. Stay in the same lunge position, jumping up. Each jump up is one rep.

Single Leg Split Jump Left Back

Same thing, just do lunge back with your left leg. Jump up with your legs out in lunge, making a triangle as you jump up with your legs. Each jump is one rep!

Squat Jumps with 180 degree turn

Squat down, then jump up, turning your body as you do so you face in the opposite direction. Each time you land on your feet in the opposite direction is one rep. Be careful not to get dizzy! You might want to turn in the same arc you did before when you turn back around, this way you won’t complete the 360 degrees. It helps a bit with the dizziness.

High knees

Pump those knees as high as you can. Each knee up is one rep.

Fast feet and drop to pushup

With your feet hip width apart, tap your feet as fast as you can, not lifting very high, but very fast. Each time your foot touches the ground, one rep. Touch down ten times. Then drop down and do a pushup. Combining the ten fast feet and the pushup completes a total rep.

Right leg circles

Um. Holy crap. These killed me and man was I sore the next day. If you don’t feel these you might be super human. If so, contact me and I will do a Nerd Feature on you. Kneel down, with your hands in front of you. Stick your right leg out so it is parallel to the ground. Make a circle with your leg. Each circle is one rep.

Left leg circles

Same as above, but keep the left leg parallel to the ground and circle with that leg.

Pushups

You know the drill. Modify as needed, knees down, etc.

 

Disclaimer disclaimer, be careful, do this at your own risk, ask your doctor before you do this.

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