I promised this workout ages ago. It’s not like I could have forgotten to do this one, though. For your nerd and workout needs – I present to you, the River Song Inspired Workout. Yes, hello sweetie. I don’t want to say toooo much about River Song in case any of you are (woefully) behind on your Who or are just really late to this game. She hates spoilers, and man her plot is so good, you don’t want to spoil it for anyone. Here is a quick video to give you the gist, with enough vagueness to not give away too much..
River is very feminine while remaining very able to kick some serious butt. She shoots at the Silence, the Daleks, tricks prison guards, you name it. Here is a workout I think reflects her actions and personality.
15 rounds 10 seconds rest 50 seconds on
Squat kicks – hone her ability to kick attackers of all sorts and alien origin (and make her legs look even better in heels) 14 / 17 / 18
High knees – run away from attackers, explosions, run towards the TARDIS to escape 134 / 132 / 136
Side plank right leg lifts- to be able to crouch down and shoot, also strengthen the legs and core more for those high heels 18 / 18 / 17
Side plank left leg lifts 15 / 15 / 16
Superwomans – give you some core strength when you are sailing through space to land in the TARDIS, which happens weirdly often 15 / 18 / 18
Get down in squat, keeping back straight and not letting your knees go over your toes, then lift up and kick one leg up. One rep. Kick the other leg next time.
Drive your knees up as fast and far as you can. Each knee up is one rep.
Side plank right leg lift
So I goofed up on the photo taking of this and did another exercise accidentally. Sorry!! Anyway, you get in a side plank, with your right leg on top towards the ceiling. Lift your leg up towards to ceiling, keeping your core tight in side plank. Each leg up is one rep.
Side plank left leg lift
The same thing, with the left leg going towards the ceiling
Lie flat on the ground, then reach up all your limbs as far as you can, using your core muscles. Each lift is one rep.
Disclaimer: Careful sweetie! Do this at your own risk, ask your doctor, etc etc
I have to thank my friend Dana for picking Daughter of Smoke and Bone for our book club. I gobbled that book up as fast as I could. This is my first home workout inspired solely by a character from a book (one that didn’t have a movie or show version anyway).
Karou was brought up by a father figure with a shadowy past who deals in wishes. These wishes can be language, or at a certain point, a physical benefit. I don’t want to get to spoilery! She also sells the wishes for teeth as an agent for her father. This isn’t exactly the safest position in the world, so she would need to be able to physically fit to escape danger. With this and other plot point in mind, I created the following homework. Just imagine I have bright blue hair too!
20 jump lunges – to jump up and away during fights
100 high knees – to get away from dangerous clients
20 squat side kicks – to be able to fight off others
100 mountain climbers – to build stamina for her long journeys
20 reverse pushups – strength to fight and carry weapons
20 leg raises – build up her core
2 sprints – to run away from danger
My time: 15:30
20 jump lunges
100 high knees
20 squat side kicks
100 mountain climbers
20 reverse pushups
I did this with a dip station. You can make your own with a sturdy broomstick and two chairs, or just do pushups if you aren’t having it. Won’t be the same thing, but still good. If you do have something, grab on with both hands and have you body straight, with your feet on the ground. Lift your self up as high as you can.
20 leg raises
Again, I did this with a dip station. You can do this on the floor with out one. Just lay down and lift your legs up to the ceiling and lower back down for each rep. On the dip station, grab hold and lift your legs with control, don’t let momentum lift them up.
Do everything once more!
I just ran down my block and back with a brief rest in between.
Disclaimer – I am not an expert, do this at your own risk, be careful, consult your doctor.
So I’ve been noticing that Dragoncon’s guest list this year is slowly but surely adding on several of the people who played the characters I’ve done so far in the Nerd Workout series. Maybe it’s a special voodoo that makes them say yes to coming (if they’ll end up sticking to it). So! Any requests? Obviously Jabba the Hut will not work and other, less extreme cases. And I need to be able to access the film or show easily enough… preferably freely. Send me requests in the comments or on facebook at facebook.com/fitnerdgirl!
I am pretty sure this home workout would make the character Jo on Eureka proud. I did this doozy yesterday and my arms now feel like they are going to fall off, accompanied by twinges of pain elsewhere on my body, including the butt.
Eureka is a silly little show on SyFy – my boyfriend Aaron makes fun of me for watching it, and it does enter the cheesefest realm fairly often, but it’s good fun. Eureka is a town in Oregon that is centered around this company called Global Dynamics, which basically does whatever the U.S. military wants it to do while researching crazy medical practices, robots, and basically anything scientific you can think of. It’s like if all of the U.S. military contractors’ got all their best together and put them here, together, doing weird things… constantly. Almost every… basically every episode something goes wrong in the town because of some insane experiment gone wrong. You’d think they learn… but of course they don’t, and where would the show be without the crazy happenings. Jo is a military-trained, incredibly smart, tough person. Like many characters I’ve done so far, she takes crap from no one (except maybe her love interest) and can beat just about anyone up. She is sort of the normalest person that still fits in to Eureka (gets all of the nuances of the science and all that) and acts sometimes as a translator to the town Sheriff, Carter, who fell into his job and who is a smart guy, but no genius like everyone else on the show.
In the last season, Jo trained people who were going to go on a trip to space to be physically fit. Thankfully SyFy has a clip of this, because ALL tribute videos to her were terrible, and only involved her love interest and didn’t show one ounce of her true character.
The workout that I did pretty well mimics a military-style, very tough training that Jo would have done. Also – note the tires you see in the clip – we are going to be doing a “tire run” exercise!
It’s 16 minutes long – 8 exercises twice through. Get your interval timers out! Find an interval timer app on your phone! Seconds Free is a good app.
16 rounds – 10 seconds rest – 50 seconds work
Dive bomber – a tough arm exercise that I could see Jo using to torture her class 11 / 8.5
Tire run and plank – obviously had to do this one 8 / 9
Plank butt exercise – this works out the whole body 18 / 16
Jump Lunge – Cardio and strength at once – this will get them in shape for their space trip 30 / 30
Commando Pushups – Very military style exercise 15 / 15
Side crunch right – Always need those abs strong 19 / 18
Side crunch leg 20 / 20
Side jump lunge – Cardio and leg workout to get the trainees in gear 52 / 48
Tire run and plank
With your feet spread far enough apart you think they’d fit into the center of tires, lift your feet up and down ten times – each foot up, one rep – and then jump your legs out and then back into start the ten feet runs again.
Each time you come back in from your plank is one rep. (Note Skyrim being played in the background. Nerd boyfriend.)
Plank butt exercise
On your elbows, get in in plank position. Have one leg up and bent at a 90 degree angle, with your foot flat toward the ceiling. Raise this leg. One rep. Get into plank and do it on the other side to alternate.
Start laying down, face-down on your stomach. Quickly lift up your body into plank, lifting one leg up and into your chest quickly. Keep your back straight and your body low. One rep. Lay back down and next time lift up and bring in your other leg.
Side crunch leg
See above, switch sides.
Now do everything once more…
Disclaimer: not an expert, do this at your own risk, ask your doctor, be careful! etc etc