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team dream mode~
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Three Minute Arm Blaster!
Only have three minutes? Here is a great workout that will hit both your forearms, triceps, and biceps, to give your arms a gorgeous sculpted look. You only need to do these 5 moves! - Arm Circles - Knee Push Ups - Overhead Press - Tricep Dips - Knee Push Ups - Bicep Curls
How to workout like Wonder Woman
We all know Wonder Woman kicks butt. It probably helps that she's a demigod from a fictional island, but she would be the first to say that even mere mortals like you and me are powerful all on our own. Here's a few techniques and tricks to get yourself ready to right wrongs and fight misdeeds (or to get yourself in shape so you're not panting every time you go back to your five floor walkup). The Workout Wonder Woman is strong all over, so this routine focuses on legs, core, and arms. You've gotta be able to chase after crimimals, capture them in the lasso of truth, and lift them over your head when you've had enough of their misogyny. Try mixing up the order if you do this routine a few times a week- it will keep you more engaged in your workout and it will help your body get the most out of the routine. Just make sure you're not doing all the ab sets together, make sure you're giving your muscles a rest so you don'-t injure yourself. Protip Actress Gal Gadot also lists rock climbing as one of her body building techniques (she'll be playing the iconic character in Zack Snyder's upcoming Batman vs. Superman). Scared of heights? Far from good climbing locations? A lot of gyms come equipped with rock walls that you can use- they're a lot of fun too! The music You know how important your music is when it comes to your workout. Angel Haze is inspiring and hardcore- the perfect combination to unleash the Wonder Woman inside you. The cool-down Finally, make sure you rehydrate (say no to the uber-sugary drinks because those will make you feel bloaty aka the opposite of wonderful). And make sure you get a good look at yourself in the mirror as you perfect your Wonder Woman pose- it's actually been proven to make you feel more powerful and confident.
The Supergirl Workout
It's a bird- no! It's a plane. Or is it... SUPERGIRL! Supergirl is all about protecting those weaker than her, standing up for what's right, and bringing peace and justice to the world. And while her super strength is due to the fact that she's not exactly from around here (she and Superman were the original aliens), there's plenty of stuff the people of Earth can do to emulate her. The Workout This routine is going to engage your entire body, but it focuses heavily on your core. Give yourself time to cool off between sets. Personal trainers also recommend foam rolling if you find your muscles are stiff or tight during your workouts. If you feel like your body is over compensating every time you work out (which can happen sometimes after an injury), consider adding this to your routine. You never know when you'll need to save a plane before it crashes into the Brooklyn bridge, or rescue someone from a burning building (or do mundane things like lift a box full of books when you're helping a friend move). Helping your body recover is key! Protip Speaking of injury, maintaining the correct posture during planks and crunches is very important. If yiu don't, you might stress the muscles in your neck and back. Melissa Bender demonstrates the correct way to do these sets. The Music You know Supergirl would be really into Pink. This song is the kind of upbeat pop anthem that would make her smile, and it's definiteky the soundtrack for girls who save the day. Add this track to your workout mjx to give yourself some uplifting encouragement in the middle of a rough set. Also encouraged: dance parties with yourself. The cool-down Once you're done, treat yourself to something tasty- like a peanut butter & banana smoothie. The extra protein will help build muscle mass, and the cool drink will hydrate you and make you feel refreshed and ready to save the world! Half a cup of fat free milk Half a cup of fat free plain yogurt 2 tablespoons of unsalted peanut butter One quarter of a ripe banana 1 tablespoon of honey 4 ice cubes COMBINE ingredients in a blender. Process until smooth. Pour into a tall glass and serve. If you're looking for some extra belly-slimming, swap out the milk for unsweetened almond milk. While it's not a good source of protein, it's low-calorie and doesn't contain saturated fat or cholesterol. Almond milk is often fortified with extra calcium, check your labels to be sure. And don't be afraid to add some protein powder to the mix!
How to Work out Like Black Widow
Natasha Romanoff, aka Black Widow is one of the most kickass women in comics. She's brainy and bold and totally unapologetic. Who wouldn't want to be her? Sure, her backstory is a little dark. Okay, a lot dark. I probably don't want to try and live through training as a spy for the KGB. I'd love to be as powerful as she is though! Here's a fool-proof guide to get you started as you wipe out the red from your ledger (or just want to start getting more exercise). The workout Designed by Neila Ray, this workout is going to get you moving! Natasha is a master gymnast as well as an incredible hero, so if you're having trouble getting yourself to do a solo workout like this as often as you need to, try exploring classes that engage your entire body. I'm not talking "booty boot camp", go for something more adventurous like a mixed martial arts class or an aerial fabric workout (check out the second pic on this block). Trying something new can really get your adrenaline going, and you'll be amazed by how strong your body can be! Protip Trainer Bobby Strom and stunt double Heidi Moneymaker revealed that proper nutrition and hydration were key to maintaining the intense workout regimen that actress Scarlett Johansson dedicated herself to for the Marvel films. Make sure you're nourishing your body with lots of protein and nutrients. The music Remember when Natasha stole the show... in another character's movie? I actually imagine her taste in music might be a little odd, and I don't think that she'd want any when she's working out (some people are like that- no judgement!). If you're like me and need a little mood music to get you in the right mindset, listen to the soundtrack to her fight scene in Iron Man 2 and remember how much butt she kicks. The cool-down After your workout, your muscles might be sore. That's normal, but kind of unpleasant. There are a lot of things you can do, but my favorite solution is a nice warm bath. The heat helps to relieve tension and relax your muscles. Who wouldn't want to feel a little pampered after a hard workout? And definitely get yourself a Black Widow bath bomb! The comforting smells and essential oils will make you feel oh-so-good after a hard day fighting crime and saving the world!