The Hero Project Workout est 14 min
2012
This 4 part workout packs a lot into just 14 minutes. It has two 4 minute tabata intervals, which are the same for the second and fouth parts. The first part is as many Walk out Dive Bombers as you can do in 3 minutes, so a real challenge. I loved that I did them all properly. When I started doing these workouts I found dive bombers one of the hardest exercises and so feel great now doing them! I hope you enjoy them too. If you find them challenging you can modify by doing them from your knees. The 3rd part is a time challenge to do 50 sandbag sit ups as fast as you can. here is lots of action going on in this one and it feels like real super hero training time! ..and you will feel like a super hero afterwards!
The Hero Project Workout
Workout Breakdown
Part 1 – Do as many reps of this exercise as possible in 3 minutes:
Walk out to Dive Bomber and back to Standing
Parts 2 and 4 – Tabata intervals
Set your timer for 8 rounds of 10 seconds rest and 20 seconds work and go through the following exercises twice:
Dynamic Squat with Overhead Clap
Superman Push ups
Upright Rows with Sandbag
Jump Lunges
Part 3– Time challenge
Do 50 Sandbag Sit Ups
Workout on Video
My Reps
Part 1 – I did 14 dive bombers
Part 2
Dynamic Squat with Overhead Clap – 11, 11 / 12, 12
Superman Push ups – 6, 6, / 6, 5
Upright Rows with Sandbag– 9, 7 / 10, 8
Jump Lunges – 1, 18 / 16, 16
Part 3– took me 2 min and 50 seconds
Exercise Descriptions
From standing bend over at hips so hands touch floor and walk hands out to pike position keeping legs in a wide stance, bend elbows and swoop head close to but not touching floor, as head goes through arms it starts coming up at the end to a cobra position but keeping torso off the ground, hold and then swoop back in the same manner back to pike position, then walk arms back in, stand up and repeat.
Dynamic Squat with Overhead Clap
From standing, jump legs out and squat down simultaneously touching ground with fingers while in squat, then jump feet back in and stand up bringing hands in a circle motion up overhead and clap together.
Get into push up position and do a push up, then extend one arm straight out in front of you fingers reaching to wall you are facing while at the same time lifting and extending opposite side leg out straight behind. Hold this position for a second or two and then release coming back into start position. Do another push up and this time extend your other arm and its opposite side leg, so that arm and leg are both held out in a straight line, hold and release. Continue alternating doing push ups and holding plank on one arm and leg, switching sides for each rep.
From standing with legs hip width apart, bend over and grasp handles of sandbag, keep back parallel to floor and using lat muscles lift sandbag up towards chest and then back to ground. This is one rep.
Start in a forward lunge position, a low wide walking stance with front leg bent and back leg straight, and simultaneously jump up switching feet so that legs are in opposite positions, the one that was behind is forward and bent, and the one that was forward is now behind. Continue jumping and alternating positions of legs and feet. Each jump is one rep.
Lie back with knees bent, feet on floor, holding sandbag overhead, sit up while raising sandbag up as high as you can, then lie back bringing sandbag back overhead. This is one rep.
