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4 moves for a Hunger Games-ready bod

Wanna get in top Hunger Games form? Try this total-body workout crafted by DailyBurn Fitness Director Lisa Wheeler. Take ‘em to the gym or try ‘em out at home…then get ready to jump into action this spring alongside your fave THG characters!


For awesome arms, try the…Single Arm Row with Rotation

Note: You’ll need a resistance band for this one!
 A single arm row simulates the upper body action in archery (hello, Katniss!) by drawing one elbow back (engaging the deep muscles of the back) and slightly rotating the torso. Hook the resistance band around a stable pole or door jam and place both handles in your right hand. Step back until the band has some tension. Pick up your right foot and balance on your left and then begin to pull the band back, right hand moving towards right hip. Add a slight rotation to the right, opening up the shoulder. Repeat 10 times with each arm.
For killer abs, try the…Bear Squat
The bear squat combines a full plank, which is fantastic for the core, and an explosive leg press. Begin in plank position, and then bend your knees and send your hips back over your heels keeping the knees off the floor (spine is flexed and arms are extended). With a powerful push from your legs, extend back out to plank and hold. Repeat 10 times.
For totally toned legs, try the…Curtsy Squat Side Lunge
Note: You’ll want to use dumbbells for this move!

To truly develop strong legs that are functional for running, jumping, leaping and carrying heavy loads, you must train them in all directions. Holding heavy dumbbells in each hand, begin with feet together. Step out to the side with your right leg, keeping your left leg straight. Hinge forward slightly but keep chest lifted with the dumbbells on either side of your right leg. Push off your right foot and immediately step back and cross behind the left leg, bending both knees into a curtsy squat. Repeat 10 times.
To up your agility, try the…Quick Feet Drill

To be quick on your feet and have the agility to change direction quickly, you must train the muscles to fire rapidly and with power. This drill is about quickness and endurance and really elevates your heart rate. Begin in standing with your feet a little wider than shoulder width, knees slightly bent and a slight hinge forward from the hips. Hold your arms out to the side, palms forward. Start moving your feet as fast as you can as if running in place, keeping your feet close to the ground. Keeping your shoulders and torso stable, randomly twist your hips (knees and feet as well!) to the right and quickly back to the center. Repeat to the left continuing to keep your feet moving as quickly as possible. Continue for two minutes.

BY GL ON 3/21/2012 12:00:00 AM

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