Monday, June 3, 2013

Sonic the Hedgehog's Workout

We had a request for a "Sonic" workout, so I took a look at all of the different video games and came up with this workout based on everything you Sonic is required to do to complete levels and advance in the game.

If you were as fast as Sonic, you could have your own video game, too.


Sonic the Hedgehog's Workout

  1. 10 Second Sprint
  2. 3 High Jump Squats
  3. 10 Second Sprint
  4. 3 Long Jump Squats
  5. 10 Second Sprint
  6. 3 Forward Rolls
  7. 10 Second Sprint
  8. 3 Box "Up and Overs"
  9. 30 Second Sprint
  10. 3 Box "Up and Overs"
  11. 10 Second Sprint
  12. 3 Forward Rolls
  13. 10 Second Sprint
  14. 3 Long Jump Squats
  15. 10 Second Sprint
  16. 3 High Jump Squats
  17. 10 Second Sprint
  18. 10 Trampoline Jumps
  19. 10 Second Sprint
  20. 10 Second Ring Dip L-Sit
  21. 10 Ring Push-ups
  22. 10 Ring Dips
  23. 10 Ring Rows
  24. 10 Ring Pull-ups
  25. Rest 1 Minute
--7 Rounds

Notes:

  • The short sprints are going to build your ability to accelerate and reach your maximum speed more quickly, while the different jump squats will build explosiveness in your legs and everything combined will tax your cardio. 
  • The forward rolls should be done from shoulder to hip and you should alternate sides. 
  • For Box "Up and Overs" you will hop up onto a box, like a box jump and then hop off the other side. As soon as you land, you will hop over another box that is placed near the first one. Jump up on the box, hop off the other side, jump completely over the second box. That's 1 rep. 
  • If you do not have a trampoline, you can just attempt to jump as high as you can 10 times instead. 
  • Ring Dip L-Sits are holding your feet out in front of you at the top of the Dip position on the rings. If you do not have rings, you can use parallel bars or boxes to get into position. You do not actually dip at all during this time.
  • For Ring Push-ups, you lower the rings close to the ground and get into a push-up position, with your hands on the rings. Then, paying attention to your balance, you perform push-ups on the rings. 
  • Ring Dip are just like dips on a dip station or parallel bars, but having your hands in the rings instead. 
  • For Ring Rows, you will be underneath the rings and, while keeping your body straight, you will pull your body up to the rings. Your body should be as close to parallel with the ground as possible. 
  • Ring Pull-ups are just pull-ups on the rings instead of a bar. 
  • This workout calls for 7 rounds, but if you are not capable of completing that many rounds, do as many as you can. 
That's all for today! Until next time, good luck and train hard!
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