Creating your New Order— The Star & Stripe Full Body Workout

Welcome to the Star & Stripe full body workout

Arms:
Push ups (explosive, weighted, wide, narrow, etc.)—1 set each kind you choose
Rows & Pull ups (opposing muscles)— 3 sets of each of 2 different grips and 1 set of each different grip + hang 30 seconds-1 minute
Weight lifting (dead lifts, bicep curls, triceps, over the head presses, shoulder shrugs, wrist curls, free weight rows, bench press with free weights and bar, bicep curls with bar, etc.)-2 sets each
How to boxing (see Tony Jeffries    / @tony_jeffries  )
Burpee push ups—2 sets+

Legs:
Walking lunges
Lunge kicks (build base strength)—10 each leg x 3
squats—with weights—8 squats hold for 10 seconds each.

Core:
Crunches—2 sessions of 60 seconds of crunches
Bicycle crunches—1 minute
Sit ups (weighted sit ups)—3 sets
Plank work—but not still!—stair steppers, up downs, and side ab work(30 seconds to 1 minute series—3x)

Cardio:
shadow boxing or just put music on and do different boxing moves
Sparring—martial arts or boxing. Good for the mind and body. Strategy, have to think if your surroundings, get in another’s mind. All the things Star & Stripe did well.
Swimming (full body)
Run with weighted vest
Wrestling, judo or other similar martial art

Stretches- see Azula workout at 12:33    • The Most Powerful in the Gym—an Azula work...  

Train your mind:
she had to think through logic
So read a book, study philosophy/logic/math/science, memorize scripture, learn a language

Your mind controls all of your muscles, so don’t let it grow dull!

Creative endeavors— write a story, compose a song, learn to play an instrument or practice an instrument, join your church, school, or community choir, act in your community, make different voices while you’re reading to your children or other people‘s children, or even do small time acting like on YouTube 😁😉


Let you pick your number of reps based on your current level, but you will be wanting to challenge yourself in weight occasionally if you want to get big like Star and Stripe. So keep that in mind. Good luck! 頑張ったね！