“Who cares about being pretty, I want to be noticeable.” - Tris, Protagonist of Divergent Series
Flyte Fitness Contributor Taylor Hahn wrote this week’s blog.
Later this week, “Allegiant,” the final installment in the Divergent series, opens in theaters nationwide. Tris, played by Shailene Woodley, is fighting against the Bureau of Genetic Welfare after it turned her city of Chicago into a social experiment gone bad. Tris is a strong female force to be reckoned with in a battlefield dominated by men. After all, she is from the Dauntless faction, which is considered the pure embodiment of strength. Tris will do anything to save her society, but will she succeed?
Tris is much more than just a pretty face. She is a strong, independent woman who shows her physical and mental strength throughout the entire series.
In preparing for her role, Woodley was relentless in her workouts. She used several bodyweight exercises each day to get her character in the most killer shape possible because fighting against the Bureau of Genetic Welfare isn’t for the weak! Today, I’ll share six specific bodyweight exercises that Woodley used to get in “Tris-shape.”
Jab Cross Drill: In a boxing stance, guard your face with one hand, then punch with your opposite arm with your palm facing the ground. After completing the jab, return your extended arm back to protect your face. Repeat for one minute and then switch leading hands. Make sure you really put effort into the jab! You’ll feel it in your shoulders!
Lunging Power Hop: With your right leg lowered into a lunge position, jump straight up and swing your left arm, pushing off your right foot. Make sure your knee does not extend over your foot. Land in your starting position and repeat for 30 seconds on the left leg. Your quads will burn!
Prisoner Squat Hop: With feet slightly hip-width apart, place your hands behind your head and lower yourself into a squat stance with your knees behind your toes and your chest lifted. Then jump as high as possible, return to the squat stance, and repeat for one minute. Your heart rate will speed up quickly!
Bodyweight Exercises Enhanced with Core Flytes
Bear Crawl: Get on all fours and tighten your abs. Crawl forward and backward for one minute with your back relaxed and abs engaged, lifting one foot and hand up at a time. This move can also be used with Core Flytes for a more engaged ab workout. Place your Core Flytes underneath your hands and perform the bear crawl for 30-45 seconds. The balls under each Core Flyte add a new challenge compared with the stationary bear crawl. You’ll engage more muscle groups in your arms, legs, and core. You’ll get a more intense burn with the Core Flytes, so each set can be shorter.
Power Push Up: Get into a lower-pushup position and lift your hips so that your body makes an upside-down “V” shape (downward dog), then quickly return to the plank position with your abs engaged and your elbows as close to your body as possible. Do sets of 8-10 reps. Add a Core Flyte underneath one foot to activate your core more and to help strengthen muscles throughout your body as you keep the Core Flyte stable. Alternate sides after 4-8 reps. Controlling your body with the Core Flytes will increase coordination and stability.
Spider Run: In an upper-plank position, lift your left foot and move your left knee forward so that it touches your left elbow. Then, quickly return to your original plank position. Continue this movement, alternating legs for one minute. For a more intense workout, place Core Flytes underneath your feet, performing the above movements slowly and with control. This will engage your leg muscles and your core even more than the traditional spider run. Expect to sweat with this one!
These bodyweight moves, which Woodley used to transform herself into Tris, helped her become unstoppable throughout the Divergent series to beat the Bureau! You can easily perform them anywhere.
For more information on how Woodley got in the best shape possible, check out visuals of her performing the moves I discussed here!
Be Flyte Fit,
Contributing Writer, Flyte Fitness
Certified Group Fitness Instructor & Personal Trainer
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Posted on 3/15/2016 at 7:13:00 AM