{"id":682,"date":"2016-01-22T12:40:45","date_gmt":"2016-01-22T12:40:45","guid":{"rendered":"https:\/\/www.bulk.com\/es\/the-core-es\/?p=682"},"modified":"2025-03-26T17:34:49","modified_gmt":"2025-03-26T16:34:49","slug":"que-la-fuerza-te-acompane-star-wars-workout","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/es\/the-core-es\/que-la-fuerza-te-acompane-star-wars-workout\/","title":{"rendered":"\u00a1QUE LA FUERZA TE ACOMPA\u00d1E! STAR WARS WORKOUT"},"content":{"rendered":"

May the Force be with you! <\/span>Star Wars Workout<\/span><\/span><\/p>\n

Whether you are a fan of Star Wars or not, we are sure that you have heard about the latest premiere of the Star Wars saga, The Force Awakens. <\/span>If your goal is to become a member of the Jedi Order, you can say so without fear. <\/span>Our special Jedi Training Plan is designed to make you stop being a Padawan and become a true Jedi Master.<\/span><\/span><\/p>\n

Carefully read the training we propose below and combine it with a proper diet. <\/span>You will soon begin to notice The Force Awakens!<\/span><\/span><\/p>\n

TRAINING<\/span><\/span><\/strong><\/p>\n

Important<\/span><\/span><\/u><\/strong><\/p>\n

The following Workout includes a large number of energetic movements that will activate your nervous system, help you get incredible muscles and your body will feel “powerful”.<\/span><\/span><\/p>\n

It also includes some static exercises that will not leave a muscle in your body safe. <\/span>It also includes resistance exercises.<\/span><\/span><\/p>\n

Duration: 30-45 minutes<\/span><\/span><\/p>\n

Necessary equipment:<\/span><\/span><\/strong><\/p>\n

A wall to lean on when you handstand<\/span><\/span><\/p>\n

A bar to rise<\/span><\/span><\/p>\n

A box or training bench to jump on<\/span><\/span><\/p>\n

Find space for exercises where you have to go in a straight line<\/span><\/span><\/p>\n

Dumbbells or kettlebell<\/span><\/span><\/p>\n

If you regularly go to the gym, all this equipment should not be difficult to find. <\/span>If you train at home, there is always the option to buy what you do not have, but let’s be creative, try to find things that you can use.<\/span><\/span><\/p>\n

ALWAYS<\/span><\/span><\/strong> warm up before starting the workout and stretch well when you’re done.<\/span><\/span><\/p>\n

Workout<\/span><\/span><\/strong><\/p>\n

1: SkyWalker Handstands<\/span><\/span><\/strong><\/p>\n

Padawan: 5 minutes in plank \/ plank position<\/span><\/span><\/p>\n

Jedi: 5 minutes practicing the pine tree leaning against the wall<\/span><\/span><\/p>\n

Master: 5 minutes practicing the pine without a wall<\/span><\/span><\/p>\n

2: Jedi High Jumps<\/span><\/span><\/strong><\/p>\n

Padawan: 3 sets of 15 Squats<\/span><\/span><\/p>\n

Jedi: 3 Sets of 10 jump Squats<\/span><\/span><\/p>\n

Master: 3 sets of jumps 15 on bench or box.<\/span><\/span><\/p>\n

Look for a box or bench about 60cm high. <\/span>Think as if you were Obi-Wan, focus to jump with all your energy and get on the bench. <\/span>When falling, do it gently on the tips of your feet first and the knees bent, that way you will absorb the impact progressively without damaging any joint. <\/span>Get off the surface and repeat the jump up to 15 times. <\/span>The higher the platform, the greater the challenge.<\/span><\/span><\/p>\n

In case you can’t do this exercise, do jump squats.<\/span><\/span><\/p>\n

3: Jabba the Hutt<\/span><\/span><\/strong><\/p>\n

Padawan: 3 sets of 10 dumbbells<\/span><\/span><\/p>\n

Jedi: 3 sets of 10 bodyweight<\/span><\/span><\/p>\n

Master: 3 sets of 10 bodyweight at Bench Press \/ Leg Bench<\/span><\/span><\/p>\n

4: Chewbacca’s March<\/span><\/span><\/strong><\/p>\n

Padawan: Farmer’s Walk \/ Dumbbell Farmer’s Walk for 60 seconds<\/span><\/span><\/p>\n

Jedi: Fireman\u00b4s carry. <\/span>Place a punching bag on your shoulders for 60 seconds<\/span><\/span><\/p>\n

Master: Waiter\u00b4s carry with the dumbbells for 60 seconds<\/span><\/span><\/p>\n

5: May the force be with you<\/span><\/span><\/strong><\/p>\n

Padawan: 4 sets of 8 Wall or Floor Pilometric Push-ups<\/span><\/span><\/p>\n

Jedi: 4 sets of 8 Pilometric Knee Push-ups<\/span><\/span><\/p>\n

Master: 4 sets of 8 Push-ups (optional with clap) <\/span><\/span>
\nIf this is impossible for you, you can only do the Pilometric Knee Push-Ups<\/span><\/span><\/p>\n

Complete this program regularly and gradually challenge yourself until you reach the Master level.<\/span><\/span><\/p>\n

FEEDING<\/span><\/span><\/strong><\/p>\n

Remember that your diet is as important or more in this equation. <\/span>Here we leave you some tips and ideas to follow a StarWars diet.<\/span><\/span><\/p>\n

Drinks<\/span><\/span><\/strong><\/p>\n

Yoda Soda – <\/span><\/span>Instant BCAA Powder Apple and Lime<\/span><\/span><\/a> + Sparkling water (do not mix in a shaker)<\/span><\/span><\/p>\n

Breakfast<\/span><\/span><\/strong><\/p>\n

C-3PO pancakes – <\/span><\/span>Complete Protein Pancakes<\/span><\/span><\/a> – Accompaniment to the taste of each one<\/span><\/span><\/p>\n

\/ the-core-en \/ micellar-casein-protein-pancake \/<\/span><\/span><\/a><\/p>\n

\/ the-core-en \/ recipe-for-protein-waffles \/<\/span><\/span><\/a><\/p>\n

Princess Leia Breakfast – <\/span><\/span>\/ the-core-en \/ easy-and-quick-options-for-a-breakfast-with-high-protein-value \/<\/span><\/span><\/a><\/p>\n

Wookie Cookies- <\/span><\/span>\/ the-core-en \/ recipe-for-butter-cookies-with-chocolate-and-almonds \/<\/span><\/span><\/a><\/p>\n

\/ the-core-en \/ protein-bars-peanut-and-chia \/<\/span><\/span><\/a><\/p>\n

Main courses<\/span><\/span><\/strong><\/p>\n

Bobba Fett Konjac Noodles – \/ <\/span>dietetic<\/span><\/a> – <\/span><\/span>noodles.html<\/span><\/span><\/a><\/p>\n

Pure Energy Anakin – <\/span><\/span>Energy Meals BULK POWDERS<\/span><\/span><\/a><\/p>\n

Snacks<\/span><\/span><\/strong><\/p>\n

Ewok flapjacks – <\/span><\/span>High Protein Flapjack Bar<\/span><\/span><\/a><\/p>\n

Death Star Whey Balls – Whey <\/span><\/span>Protein Chocolate Balls<\/span><\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

May the Force be with you! Star Wars Workout Whether you are a fan of Star Wars or not, we are sure that you have heard about the latest premiere…<\/p>\n","protected":false},"author":22,"featured_media":688,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1,3],"tags":[],"class_list":["post-682","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-noticias","category-entrenamiento"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/posts\/682","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/comments?post=682"}],"version-history":[{"count":11,"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/posts\/682\/revisions"}],"predecessor-version":[{"id":18497,"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/posts\/682\/revisions\/18497"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/media\/688"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/media?parent=682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/categories?post=682"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/tags?post=682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}