Are you ready for the highly anticipated release of Wakanda Forever?

We are so excited to see how Marvel Studios will conclude Phase 4 of the Marvel Cinematic Universe (MCU) and how this story fits into the upcoming Phase 5. 

In honour of the November 11^th release day of Black Panther: Wakanda Forever, we want you to train like Wakanda’s mightiest hero.

The Black Panther Workout Routine

Training Volume – 3 days per week

Explanation:

There are 3 days of programmed training, but this routine is pretty tough but effective and will leave you sore and wanting more.  

What you need to know:

Circuit training means you’re performing movements in groups. If a movement is part of “Circuit 1” it’s part of the grouping of movements that needs to perform back-to-back and then proceed to break and do another set [of those movements] after. 3 rounds of each Circuit and then 2 minute break. 

Day 1 – Cardio/Pull/Core

• 15 min cardio (row, run, bike)
• Circuit 1: Box Jumps: 3X20
• Circuit 1: Renegade Row Burpees: 3X10
• Circuit 1: Jump Rope: 3X1 min
• Circuit 1: One Arm Dumbbell Row: 3X10(each)
• Circuit 1: Chin Up: 3X10

2 min Break

• Circuit 2: Hammer Curls: 3X10
• Circuit 2: Pull Up: 3X10
• Circuit 2: Wall Slide: 3X10
• Circuit 2: Toes to Bar: 3X10
• Circuit 2: V-Ups: 3X20

2 min Break

• Circuit 3: Wall Plank Hold: 3X1 min
• Circuit 3: Walk to Plank: 3X10
• Circuit 3: Reverse Superman Hold: 3X1 min

Day 2 – Cardio/Push/Core

• 15 min cardio (row, run, bike)
• Circuit 1: Box Jumps: 3X20
• Circuit 1: Thrusters: 3X10
• Circuit 1: Jump Rope: 3X1 min
• Circuit 1: Dumbbell Bench Press: 3X10
• Circuit 1: Push ups: 3X20

2 min Break

• Circuit 2: Dumbbell Fly: 3X10
• Circuit 2: Dips: 3X20 
• Circuit 2: Dumbbell kickback: 3X10(each)
• Circuit 2: Diamond Push Ups: 3X10
• Circuit 2: V-Ups: 3X20

2 min Break

• Circuit 3: Wall Plank Hold: 3X1 min
• Circuit 3: Walk to Plank: 3X10
• Circuit 3: Reverse Superman Hold: 3X1 min

Day 3 – Cardio/ Legs/Core

• 15 min cardio (row, run, bike)
• Circuit 1: Box Jumps: 3X20
• Circuit 1: Clean + Squat + Press: 3X10
• Circuit 1: Jump Rope: 3X1 min
• Circuit 1: Deadlift: 3X10
• Circuit 1: Pistol Squats: 3X10(each)

2 min Break

• Circuit 2: Goblet Squats: 3X10
• Circuit 2: Walking Lunges: 3X10(each)
• Circuit 2: Single Leg Deadlift: 3X10(each)
• Circuit 2: Hip Thrust 3×10
• Circuit 2: V-Ups: 3X20

2 min Break

• Circuit 3: Wall Plank Hold: 3X1 min
• Circuit 3: Walk to Plank: 3X10
• Circuit 3: Reverse Superman Hold: 3X1 min

To customize programming and help improve the strength, stability, and flexibility, consult with one of our Personal Trainers in club and complete your Game Plan Session.

WAKANDA FOREVER!