Star Wars: Awaken Your Inner Force Workout

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The Ultimate Star Wars-Inspired Workout

Curtsy Lunge with Saber Chop
Cassie Brown/Boston Sports Club

“Star Wars: Awaken Your Inner Force” in collaboration with Disney/Lucasfilm, is currently underway at Boston Sports Club. The workout is inspired by the new “Star Wars: The Force Awakens” film and is a 45-minute choreographed, strength-based workout highlighting martial arts moves, cardiovascular and strength exercises using a light saber, glide discs, your own body weight and other equipment to build power, strength and of course, force.

In addition to the exercise components of the class, the Boston instructor, Cassie Brown, integrates empowerment quotes and techniques for the ultimate mind/body workout. Circuits are broken down into total body compound movements with light sabers, body weight floor exercises, martial arts and cardio bursts. Each circuit is followed with a recovery phase where you tap into “the Force”, or your breath. Students experience total sculpting and a major cardio burn.  

For class times and locations, visit www.mysportsclubs.com

About the Author: Cassie Brown

I'm Cassie Brown, a full time fitness professional in Boston. In my time earning my B.S. in Kinesiology, I took an entire semester off from school to work at Disney World as a full time Character Performer. Growing up a dancer, it had been a lifelong dream of mine to dance down Main St. USA, and though my days of performing are long behind me, I'll never really stop being a performer. When I teach classes, it's like being on stage. "Awaken Your Inner Force" is an opportunity for me to tackle a unique role and get creative by combining my fitness expertise with my performance background. I wouldn't call myself the biggest Star Wars fan, but I love a challenge and I love surrounding myself with passionate people. This class is all about “awakening the force within you” with combat kicks and leaps, channeling your inner Jedi as you swing a light saber around, and “defeating the dark side," (the temptation to neglect your health and wellness), with lunges and burpees. You'll arrive a little skeptical, you'll laugh at yourself, you'll sweat - a lot - and you'll leave pleasantly surprised and utterly exhausted.  I'm truly enjoying the challenge of creating an effective and fun workout for the enormous community of passionate Star Wars fans! 

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Inverted Pushup

Inverted Pushup
Cassie Brown/Boston Sports Club

Begin in a downward dog position with your fingers angled slightly inward. Bend your elbows as if you're head-diving toward the floor, then straighten your arms.

Continue for 60 seconds.      

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Get-Up Sit-Up

Get Up Sit Up
Cassie Brown/Boston Sports Club

Lie on your back with straight legs, holding a light saber above your chest (not above your face!). Slowly peel your head, then shoulders, then back up off the floor as you continue reaching arms straight up to the ceiling. Sit upright with light saber directly above your head and pull your chest forward between your shoulders.

Reverse, then continue for 60 seconds. Keep your legs and arms straight through the entire exercise.            

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Squat to Lunge Saber Swipes

Squat to Lunge Saber Swipes
Cassie Brown/Boston Sports Club

Hold the light saber with both hands and point it directly in front of you with your feet wide, toes angled slightly outward, knees bent to sumo squat position. Pivot your right foot and drop your right knee in and down to a 90 degree angle into a lunge position as you swipe the light saber around and over your left shoulder. Open your right knee back out to the side and back to Sumo Squat position as you swipe the light saber back in front of you.

Perform the movement to the opposite side, and continue for 60 seconds, alternating sides without straightening your legs.     

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Curtsy Lunge with Saber Chop

Curtsy Lunge with Saber Chop Collage
Cassie Brown/Boston Sports Club

Begin holding the light saber over your left shoulder. Step your left foot backward and diagonally to the right, (like a curtsy, but do not tuck your left knee under your right leg), and chop the light saber diagonally down to the right. Step your left foot back beside your right to stand upright as you chop the light saber back up and over your left shoulder.

Continue for 60 seconds, then perform the exercise with your right leg.                      

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Darth Vader Dive Bomb Pushup ("Hindu Pushup")

Darth Vader Dive Bomb Pushup
Cassie Brown/Boston Sports Club

Begin in a downward dog position with your fingers angled slightly inward. Bend your elbows as if you're head-diving toward the floor. Just when your head is about to touch, begin to lower your hips toward the floor and pull your chest ahead of your shoulders, then press your arms straight, keeping your legs up off the floor.

Return to start by reversing the movement, then continue for 60 seconds.                             

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Dark Side Burpee

Dark Side Burpee
Cassie Brown/Boston Sports Club

Crouch down with your hands on the floor, jump your feet back to pushup position, then lower your body until you're lying on your belly. Reach your arms overhead, roll over once to the right, tuck your toes and place your hands under your shoulders, then push-up off the floor. Jump your feet back into a crouching position, then reach to the ceiling and explode up off the ground.

Continue the exercise, this time rolling to the left to return to your starting position. Continue for 30-60 seconds. 

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