Nerd Workout! Inspired by Prometheus

Posted: July 2, 2012 | Author: fitnerd | Filed under: Home workout, Nerdiness | Tags: belly down, Elizabeth Shaw, high knees, hop hop, Prometheus, pushups, side plank lifts |Leave a comment »

Sorry for the long break in workouts. I had this one done last week, but just needed the blogging break I guess.

I suppose most of you who are ever going to see Prometheus have probably already seen it. Most people tend to fall pretty strongly into two camps – the like or dislike camp. Regardless of where you fall, you have to admit it was a beautiful film, and I think the characters of David and Elizabeth Shaw were very well acted. There is also something to be said for a movie that provokes such strong reactions from people. I do agree that some of the plot points were unnecessarily and overly confusing, but boy does it provide a lot of fodder for discussion. Anyway, this blog is about working out, not my personal review of the movie I guess.

This movie definitely has some physical action, unsurprisingly, and Charlize Theron’s character immediately starts doing pushups after waking up from a years-long sleep. Even though this workout mainly focuses on Shaw, I had to incorporate some straight pushups. Maybe she and Shaw would have worked out together if, you know, things had turned out differently.

Shaw is a strong character, emotionally and physically, particularly by the end of the movie. Since we see her stumbling around in a bandage bathing suit essentially, we also know girl is fit. And nerdy. Perfect workout inspiration for this blog

Here is a trailer that shows some part of this

 

So here is the breakdown!

18 minutes long – 18 rounds, 10 seconds off, 50 seconds on, 3 times through 6 exercises. Get those interval timers out! Seconds Free on your phone.

High knees (too damn hot outside for sprinting, my original idea) 130 / 109 / 130 – run away from aliens, falling ships, etc etc

Pushups 20 / 16 / 19 – ship workout

Side plank lifts on right side 17 / 16 / 16 – Shaw needs a strong core/abs to uh, stand up later on in the movie

Side plank lifts on left side 17 / 16 / 14

Leaping – two hops 16 / 14 / 15 Leap across the ground that is actually a space ship rising from the ground

Belly down and up – 11 / 10 / 10 – Be able to jump up after falling down

High Knees -

Drive them up as fast and high as possible. One knee up equals one rep.

Pushups

You know the drill. Mod as needed – knees down if you can’t do a regular pushup.

Side plank lifts right side

Sitting on the right side of your butt with your legs out and right arm down, prepare yourself to lift up into a side plank, using your core and ab muscles to do so. Each side plank is one rep.

Start position:

End position:

Side plank lifts left side

See above, just do it on the left side

Leaping – two hops

Jump/hop twice. I did it down the length of the yoga mat. At the end, turn around. One rep is the two hops.

Do this twice and turn:

Belly down and get up

Crouch down and and jump your feet out to lay belly down on the ground. Lift your self up and get back in the crouch position. That is one rep.

Crouch:

Belly down:

Disclaimer: Please be careful, do this at your own risk, I am not an expert, ask your doctor.

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