Welcome everyone to our Super Mario Brothers themed workout adventure, where we bring the magic of the Mushroom Kingdom to your living room. We have a goomba-stomping, block-smashing, action packed adventure for both kids and adults that will make you feel just like everyone's favorite plumbers. So grab your power-up mushrooms and let’s-a-go!
Warmup
Before we B-dash to go take on Bowser and his army, let's warm up our bodies so we can prepare our muscles and prevent injury.
Star Jumps
Stand with your feet shoulder-width apart. Start with your hands at your sides. Jump your legs out and your arms up, then jump back in. Let's do 20 of these.
Coin Collecting Twists
With your right hand, twist to your left side, grab a coin, then with your left hand, twist to your right side and grab another coin. Let's do ten of these on each side.
Main Workout
Great job warming up. Now let's go dive down the warp pipe and save the Mushroom Kingdom!
Power-up Squats
Squat down, and then as you come up, jump up and with your right hand, hit the question mark block, grab that power up, then next squat, do it with your left hand. Let's do five of these with each hand.
Fireball Crossovers
Imagine that you're standing on the back of your brother's kart as he's driving, and using your right hand, you're going to throw a fireball at enemies to the left. Using your left hand, throw fireballs at the enemies to the right. Let’s do 15 of these on each side.
Goomba Stomp Lunges
We’re going to do lunges, but every lunge, imagine that you’re stomping on a goomba. With your right leg, raise it up, lunge it forward, then lower your body down and stop just before your back leg touches the ground, then raise yourself back up. Then do it with your other side. Let's do ten of these on each side.
Yoshi Flutter Kicks
For this exercise, imagine that you're Yoshi. Lie down on the ground. Put your legs up in the air and do some flutter kicks. Let's do thirty of these on each leg.
Bowser Fireblasts
This is the final battle with Bowser as we face off to take down the Koopa King. He's shooting fireblasts at us. We're going to put our hands on the floor, kick our legs back out and get down as low as we can to duck under the first fireblast, then push ourselves up, jump back in, and then jump over the next fireblast. Let's do ten of these total, and on the very last one, the 10th one, as we land, we're going to stomp on the button and drop Bowser into the lava. You ready? Let's-a-go!
Cooldown
Great job defeating Bowser, but even heroes need to recover. Let's do some cooldown exercises to stretch our muscles and speed up recovery.
Cat Costume Stretches
We're going to put on our cat costumes, get down on the ground on all fours, and this is the starting position. Looking up, we're going to stretch our back down and make a curve in our back back. Then next position, curl the back up, move your body back like this, and get your head down. Feel that stretch in your arms, your shoulders, and then come back up to the starting position. Let's do ten of these.
Toad’s Reach-and-Stretch
For this exercise, imagine you’re Toad. Toads don't have knees, only feet. They can't bend over at the knees.
With your hands, reach up as high as you can, stretching your body out fully, and then without bending at the knees, we’re going to bend at the waist, reach over and touch our toes. Let's hold this position for 20 seconds.
Want to build the body of a superhero? Contact Tokyo Titan!
I am Tokyo Titan, an internationally-certified bodybuilding specialist personal trainer and nutritionist. Using bodybuilding techniques, together we will create the body that you want more effectively and more efficiently. Lessons are provided in three formats:
Online
in-person at my private gym in Ota-ku, Tokyo, a few minutes walk from Omori-machi Station on the Keikyu Line
In-person at a convenient location of your choice
Customers can choose either lesson style or a combination of both to suit their preferences and schedule. As a bilingual Japanese native English speaker, I can provide lessons in either Japanese or English, allowing customers to train both their bodies and their language skills at the same time. For more information, inquire today!
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