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Unleash Your Inner Tribute: Daily Burn Inspires Hunger Games Workout

(Photo courtesy of Daily Burn)

With only three days left until the release of the The Hunger Games, things are getting a bit feisty here in the office. To help channel our inner Katniss, we incorporated the movie into our workouts. Daily Burn, a customizable online fitness program, developed this workout to help the odds be ever in your favor. All you need is a resistance band and a set of dumbbells to turn you into the tribute coming out on top.

Single Arm Row with Rotation

  • Targets: Arms, Back
  • What you'll need: Resistance band
  • Why: Simulate the upper body action Katniss uses every day while shooting with her bow and arrow. Get ready to hunt down your prey, no matter what the arena.

Hook band around a stable pole or door jam and hold both handles with your right hand; arm by side. Step back enough until tubing has tension. Lift right foot, balancing on left; pull band behind you toward right hip. Twist torso to right, then return to center and repeat. Do 10 to 12 reps, then switch sides.

Bear Squat

  • Targets: Abs
  • What you'll need: Nothing
  • Why: Earn a rock-hard core so you'll be ready to explode to the Cornucopia and grab the best survival tools.

Get into plank position, bend knees and push hips over heels, keeping knees off the floor. With a powerful push from your legs, extend back out to plank and hold for 5-10 seconds. Repeat 10 to 12 times.

Curtsy Squat Side Lunge

  • Targets: Legs
  • What you'll need: A pair of 5- to 10-pound dumbbells
  • Why: Powerful legs are needed to withstand all of the trekking through the unfamiliar terrain of the arena.

Holding a dumbbell in each hand, begin with feet together, knees slightly bent. Step right leg out to the right, bending knee slightly; keeping left leg in place. Hinge forward but keep chest lifted. Push off right foot, stepping right foot back behind the left leg, bending both knees into a curtsy lunge. Do 10 to 12 reps, then switch sides.

Quick Feet

  • Targets: Agility
  • What you'll need: Nothing
  • Why: Learn to be light on your feet, like Rue, to move quickly through the trees and escape threatening tribute attacks.

Begin with feet shoulder-width apart and knees slightly bent. Bring arms up to chest, palms facing forward. Start moving feet as fast as you can (similar to small high knees), continuously running in place, keeping feet close to the ground (just like what football players famously do in their warm-ups). Keep shoulders and torso stable. In 10-second intervals, rotate entire body toward the right 90 degrees, then quickly return to center. Repeat to the left. Continue for 1 minute. Repeat 3 times.

More from FITNESS: Hunger Games Playlist


Samantha Lefave

Samantha is a writer who is living, eating and sweating her way through NYC. You can find her running half-marathons like it's her job, Instagramming her favorite food and fitness finds or, let's be honest, eating peanut butter straight from the jar.

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