The BMF Wonder Woman Workout

May 31, 2017

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The new Wonder Woman film 'Rise of the Warrior' is winging its way into cinemas on Thursday 1st June and BMF was only too happy to create a bespoke workout in her honour. You can join in the workout at home, in the gym or at the park, with or without a partner. If you’ve got two heavy bath towels or a battle rope and a set of dumbbells, they might come in handy, but they’re not essential. Channel your inner warrior and have a go! There's a video version first and then a written explanation.

Let us know you've done it using the hashtag #WonderWoman on social media and tell your friends they get a free week's BMF using the promo code WONDERWOMAN when they sign up to a free trial class.

*Small print: if you have any health issues, only join in if your doctor has declared you fit enough to exercise!

SUPER SUPPLE WONDER WARM UP

High knees at BMF Frimley Lodge Park, Surrey

Spend 10 to 15 minutes mobilising your joints and getting your heart rate up by jogging on the spot while slowly rotating your arms forwards then backwards; raising and lowering your shoulders towards your ears, then rolling them backwards and forwards too. Now swing your arms to the left then to the right, look up, then down and from side to side a few times.

Now run forwards for about 15 metres while bringing your knees up high. Then run backwards to your starting point.
Alternatively, you can run on the spot lifting your knees to waist height while you count down fro 15 to 1. If you have a workout partner, get them to hold their hands at waist height and aim to hit their hands with your knees, before swapping over.
Repeat but lose the hands and this time flick your heels rearwards, then run backwards as before.
Finally, lean back slightly and kick your toes out to the front before running backwards to the start.

Next, run around in any direction and touch part of your body to the floor, then get back up again. Start with your left hand, right knee, right hand, left knee, chest, shoulder blades, nose, elbow, left ear, right ear and backside. Now, if it's muddy, you'll should have your warrior war paint on!

Time to ramp up the regime a little now:

Perform 8, 10 or 12 press ups on your knees then sprint on the spot for a count of 10.
Perform 8, 10 or 12 half-sit ups to engage the abdominal muscles then sprint on the spot once more.
To do half-sits, lie on your back with your hands crossed across your chest in the Wonder Woman signature pose, and raise your shoulder blades off the ground until you’ve come up about 30 degrees.
Repeat this x 2

Wonder warm up complete! Take on some fluids. Now you’re ready for some strength exercises:

LASSO OF TRUTH

Veranne, Julia and Sue power away with the ropes

Grab a heavy rope or two large bath towels. This is the equivalent of our heroine’s Lasso of Truth!
If in pairs, No. 1 holds tightly to the centre of the rope or towel while in a low static squat, taking the weight of the rope.
No. 2 holds an end of the rope in each hand and slowly lowers herself while taking the weight of the rope until it is taut.
Now go! No. 1 keeps stable in that isometric hold while No. 2 pumps their arms up and down to create a wave effect, working the shoulders, biceps and obliques while getting the heart rate pumping too.
If you’re on your own, take hold of a towel in each hand and perform the same range of movement - keep it controlled.
Keep going until you’re fatigued, then release the rope or towels and shake out the arms.
Now, take it in turns to carefully drape the centre of the battle rope or towels around the back of your neck, ensuring you’re not going to trip over the ends, and run with their weight on you for about 20 metres and back. If space is limited, you can sprint on the spot for 30 seconds, getting those knees high again like in our warm up.

CORE VALUES

Jeni, Lynne and friends perform High 10 sit ups

Hook your feet around your partners or around a heavy, stable piece of furniture or gym stool.
With your hands across your chest in that signature Wonder Woman pose, perform sit-ups
Give your partner – if you’ve got one – a high 10 to mark your achievement each time you’re at the top position.
Keep going until your abs can take no more! Breathe out on the effort, as you come up, and keep your chin off your chest.

DEFENSIVE LUNGES

BMF Instructor Byron demonstrates reverse lunges to Nicky and fellow BMFers

Imagine you are wearing WW’s superpower bracelets which deflect blows and bullets. Set a timer for 30 seconds and .......

Cross your arms in front of your chest in her signature move and step backwards with one foot in reverse lunges
Bring your rear knee close to the ground while staying balanced and upright with your torso.
Repeat with the other leg and perform as many reps as you can until your time is up.
Then repeat the rope/towel run. If you have a partner, they run while you lunge.
Swap and repeat x 2

POWER PRESSES

Partner Resistance shoulder press

Build up your upper body strength now by performing shoulder presses, using either dumbbells or a partner to apply resistance.

No. 1 kneels on the ground and engages the core by sitting upright while taking the arms out to the sides creating a 90-degree angle at the elbow.
No 2 cups their partner's fists and pushes down while No 1 slowly pushes upwards. Talk to each other to assess pressure, especially if you’re finding it too easy and need No 2 to apply more downward pressure. You should be grimacing but still able to move.
Complete 10 reps pushing up with both arms together, then alternate each side for another 10 pairs of reps.
Swap over and repeat if you have a partner, then swap again until you've completed 2 rounds each.
Rest and repeat if you're using dumbbells.

BULLETPROOF BURPEES vs POWER PLANK

Simon and friends face-off in the plank burpee challenge

While your partner holds the plank position, perform a burpee.
Then swap, adding on another burpee each time until you and your partner have both completed 10.
If you're going solo, hold the plank for 10 seconds, then perform a burpee.
Add on another burpee and another few seconds each time as above.

QUAD QUEENS (AND KINGS)

Emily and Ben - static squat

If in pairs, one of you holds a static squat position with your arms crossed Wonder Woman style.
The other performs two full squats in the same position. Then swap over.
Repeat, adding on two reps each time until you get to 12, 14, or 16 depending on your fitness level.
If you’re exercising solo, alternate the static and the moving squats.
Shake out your legs every now and then but don’t stop until you've finished all the reps!

SUPER SPRINTS

It’s time to push your stamina levels now and build your speed! Have a few more sips of water before you get going. Then...:

Visualise sprinting after the enemy as you set yourself a landmark to run to that’s 20 - 30 metres away.
Sprint there & back. Don’t let them get away!
Swap while your partner does the same or rest for 10 – 20 seconds. Repeat x4 or x5, depending on your fitness level.
If you're in a small space, sprint on the spot for 20-30 seconds at high intensity.

COOL DOWN

Get your breath back by walking around and engaging in a bit of Talkfit!

Stretch off the muscles you’ve been using by lengthening them each in turn and holding that position for 30 seconds or so.

Your mission is complete! Excellent job!

Now rehydrate, shower, have a healthy snack, update your Facebook status and get back to work!

Wonder Woman is out in cinemas on Thursday.