Time: 45 minutes
The Harry Potter Quidditch Workout: Because even flying broomsticks have a weight limit.
And while Quidditch is a real thing, magically making fat disappear is still (unfortunately) not. Reducio Fatcio!
The Harry Potter Quidditch Workout:
- Warm up:
- 5 minutes light cardio of your choice
- 20-second center plank, 30-second each side planks
SnitchSnatch: 3 sets of 8 reps.
- Start by picking a weight you are comfortable with. A snatch can be done with a barbell, Kettlebell, or dumbbell, but beginners should start with a dumbbell. Beginning with a dumbbell on the ground, bend down and grip it with one hand. Your knees should be bent, with your hips below the knees, back straight, and weight on your heels. From here, bring the weight overhead in one smooth movement by straightening your legs & torso, keeping your elbow out to the side when the weight is at shoulder level, then pushing upward and extending your arm overhead to finish.
- Side lunge: 2 sets of 20 reps (each set will have 10 reps on each leg)
- Stand facing forward with your feet planted wider than your shoulders. Extend your arms in front of you for balance, bend your right leg, and descend as low as you can into a side lunge, then switch sides and repeat. Remember that the rules for lunges are the same as squats: Keep your weight on your heels, don’t round your back, and keep your knees behind your toes.
- Monkey Hang: Remember when Harry is dangling from his broomstick by one hand, a million feet in the air? He never would have defeated Voldemort if he couldn’t Monkey Hang like a boss.
- This is easy in skill, but difficult in strength. Stand under a bar that you cannot reach without jumping. Jump up, hold on to the bar, and hang with one hand for as long as you can. If you can’t do a one-handed “monkey” hang quite yet, then practice hanging from both hands.
- Run these ladder intervals:
- 3 min fast, 2 min slow
- 2 min fast, 3 min slow
- 1 min fast, 4 min slow