We have to tell on ourselves here. Despite the craze over the Hunger Games, no one at GirlsGoneSporty has read the books or seen the movie. That's a little like blasphemy, right? Well, we may not be hip or cool, but we know how to tap into people who are hip and cool! That's why we're pumped to be able to offer you these Hunger Games-inspired workout and recipe ideas put together by Lisa Wheeler, the Fitness Program Director of DailyBurn. The exercises below will help you get the upper body strength to be an archer like Katniss and the lower body strength and agility to be a powerhouse like Cato. Plus, the meals in Wheeler's "Eat for Survival Meal Plan" are designed to help you get the nutrients you need while focusing on foods in their natural state. We're lucky enough to be able to share a few of these recipes with you!
Hunger Games exercise ideas
When you're forced to fight for survival, strength, speed and agility are all required. Let these exercises form a foundation for a Hunger Games workout - just use your imagination to add a few extra moves to create a full routine.
Arms: Single-arm row with rotation
Equipment: Resistance Band
A single arm row simulates the upper body action in archery by drawing one elbow back (engaging the deep muscles of the back) and slightly rotating the torso.
- Hook your resistance band or tubing around a stable pole or doorjamb and place both handles in your right hand.
- Step back, facing the pole or doorjamb until the tubing is taut.
- Pick up your right foot and balance on your left and then begin to pull the tubing back, keeping your elbow close to your body, right hand moving towards right hip.
- Add a slight rotation to the right, opening up the shoulder.
Abs and core: Bear squat
The bear squat combines a full plank, which is fantastic for the core, and an explosive leg press.
- Begin in a full plank with your hands and toes in contact with the ground and your body completely straight.
- Bend your knees, dropping them toward the floor as you shift your hips backward over your heels and extend your arms. Your knees should not actually come in contact with the floor.
- With a powerful push from your legs, extend back out to the starting plank position and hold.
>>Check out our video demonstrating this exercise
Leg strength: Curtsy squat side lunge
To truly develop strong legs that are functional for running, jumping, leaping and carrying heavy loads, you must train them in all directions.
- Hold a set of heavy dumbbells in your hands and stand 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 positioned on either side of your right leg.
- Push off your right foot and immediately step back and cross your right leg behind the left leg, bending both knees into a curtsy squat.
Agility: Quick feet drill
To be quick on your feet and have the agility to change direction at a moment's notice, you must train your muscles to fire rapidly and with power. This drill is about quickness and endurance and really elevates your heart rate.
- Begin in an athletic stance with your feet a little wider than shoulder width, your knees slightly bent and a slight forward hinge at your hips. Your arms should be at your side with your elbows bent and palms forward.
- Start moving your feet as fast as you can as if running, but keep your feet close to the ground.
- Keeping your shoulders and torso stable and in a forward-facing direction, randomly twist your hips, knees and feet to the right, then quickly back to the center.
- Repeat to the left, continuing to keep your feet moving as quickly as possible.
Lisa Wheeler's Hunger Games "Eat for Survival Meal Plan" Recipes
Lisa Wheeler put together an entire four-week meal plan designed to help avid Hunger Games enthusiasts get trimmed, toned and ready for action! To access all the workouts and the entire plan, you'll have to enlist over at DailyBurn, but to get you started, she shared three recipes that are delicious, easy to make and full of good-for-you nutrients.
Note: Images not of actual recipes
Hunger Games Porridge with Berries
- Serves 1
- 1/3 cup quick oats
- ½ cup boiling water
- 2 tablespoons ground flaxseed
- 2 tablespoons coconut flakes
- 1 dash cinnamon
- 1 tablespoon almond butter
- In a small bowl, combine quick oats, coconut flakes, ground flaxseed and cinnamon.
- Add boiling water and stir.
- Add almond butter and stir again.
- Top with berries, if desired.
Almond flour biscuits
- Serves 8
- 2-½ cups almond flour
- ½ teaspoon baking soda
- ½ teaspoon salt
- ¼ cup pastured organic butter
- 2 eggs
- In a large bowl, combine almond flour, baking soda and salt.
- In a medium bowl, combine eggs and butter.
- Slowly add the wet ingredients into the dry ingredients until a dough is formed.
- Add almond flour as necessary until the dough is not too sticky.
- Roll into 8 medium balls and press slightly onto a greased cookie sheet.
- Bake for 12 minutes at 350 degrees.
Capitol springtime soup
- Serves 4
- 4 cups vegetable broth
- ¼ cup olive oil
- 2 cups fresh spinach
- 2 cloves garlic
- ½ cup diced green onions.
- 1 medium skinless potato, diced
- ½ teaspoon salt
- 1 dash pepper
- ½ cup whole milk
- Greek yogurt, if desired
- In a large skillet, sauté onions and garlic in 2 tablespoons olive oil.
- Add spinach and the rest of the olive oil to the skillet and sauté until spinach is wilted.
- Add spinach mixture, vegetable broth, and diced potato to a soup pot and simmer until potato is tender.
- Add salt and pepper, then turn heat to low and add milk.
- Blend until smooth with a food processor or immersion blender.
- Serve topped with a dollop of plain Greek yogurt.
- Header Image Credit: Murray Close, Lionsgate Films
- Oatmeal Image Credit: Foodie in Disguise, http://www.flickr.com/photos/smindeaux/4784549640/sizes/l/in/photostream/
- Biscuit Image Credit: Naokomc, http://www.flickr.com/photos/smindeaux/4784549640/sizes/l/in/photostream/
- Soup Image Credit: ZagatBuzz, http://www.flickr.com/photos/zagatbuzz/3671468692/sizes/n/in/photostream/