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Jedi Workout

October 9, 2007

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How to perform it: This exercise is executed in a similar manner to the cable pulley exercises performed on Earth. You want to attach a handle to a low cable rope to begin. Then, keeping your knees slightly bent so you are firmly planted on the floor, raise the arm that's holding the handle straight out in front of you. When it reaches about 90 degrees, lower your arm back again to complete one rep. After doing about 10 reps, start raising the arm to the side of your body, complete 10 reps this way and then finally repeat the process only raising to the back. Once that arm is finished then you move on and do the same movement with the other arm.

Tridactyl hops

This exercise is designed to increase your quickness while on your feet. This is absolutely essential if you are to be a successful Jedi. Along with acquiring this skill, you'll also gain enhanced upper-body muscle firing and greater coordination of movements. When you are trying to fight off the Dark Side you must have maximum control over all parts of your body and this exercise will surely help achieve this.

How to perform it: Tridactyl hops take the idea from the mundane burst run only it applies the same force to jumping up and down in small hops instead of running. The movement is comparable to skipping rope and will really get your heart rate up. Try and focus on keeping your arms locked in place by your sides while turning the rope — don't flail your arms around and make sure you keep your shoulders down, don't let them creep up by your ears. Hop over the rope each time it crosses under you, practice speeding up the rotation as you get better.

Space slug boosts

This is a terrific movement to strengthen your hamstrings and lower back. The strength you build while doing it will really help when you bend over to lift heavy objects off the ground. You'll also significantly increase your lower-body power.

How to perform it: Try and do these as you would the common human exercise known as the deadlift. As this is a core lift you want to use as heavy a weight as possible to really challenge your body and work within the rep range of five to eight reps.

Start by placing the barbell directly in front of you with your feet about shoulder width apart. From there, bend over with the knees slightly bent and place hands on the bar using an overhand grip. Next, when you're ready, lift the body up so you are in a standing position holding the barbell in front of you as steadily as possible.

Rancor stops

This movement is going to really work both your chest and triceps, therefore making the most effective use of your time. It is also going to increase your plyometrics power as you push yourself off the ground and enhance the neuromuscular coordination you possess since you will need to integrate your movements in relation to gravity.

How to perform it: This exercise greatly resembles a clap push-up. Begin in a regular push-up position, with your legs directly behind you and your body held as straight as possible off the ground. Once you've lowered yourself to the ground, you then want to use all your force and push yourself upwards and off the ground as high as possible so you can clap your hands underneath your body before landing once again on the palms of your hands. Once you've landed, move back down into the push-up position and repeat the process.

may your muscles be with you

Remember that the key here is getting through this workout in a short amount of time while maintaining proper form. Jedi are always acting quickly and thinking on their feet. They aren't taking long breaks to rest in between sets like so many lifters typically do. Rather, they move from one movement to the next with little or no break in between. You would be best advised to alternate between two or three of these movements at a time so you can decrease your rest time and enhance your recovery time. Just as when the Jedi are fighting against the Dark side, there is no place for downtime in this workout routine.