The Joker’s Workout For Schemers
I know it is important to have a plan when you go workout. Things go much more smoothly in the gym and in life when there is a to-do list. Sometimes however it is good to go off the chartered course and see where it takes you. After watching The Dark Knight for the 42nd time I told myself that The Joker has some really smooth moves. I delved a bit deeper and realized that The Joker has some really smooth fitness moves. Here are five exercises inspired by Heath Ledger’s performance in The Dark Knight to add a little lunacy to your workout.
Move: No. 2 Trick / One Armed Med Ball Slam
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| Credit: Warner Bros. |
How To Perform: Grab a ten pound medicine ball with your right hand. Raise it over your head, slam it forcefully to the ground, catch it off the bounce, and repeat for six reps then switch arms.
When To Perform: During Your Warm-up to fire up your nervous system
Move: 500 Grand Stand / Turkish Get-Up
How To Perform: Lay with your back on the ground while holding a dumbbell with your arm extended towards the ceiling. While keeping your arm perpendicular to the floor, stand up by raising your back off the floor, planting your opposite hand on the ground, pulling your legs in, and the standing straight up.
When To Perform: End of A shoulder or full body workout to increase blood flow and tax your core.
Move: Interrogation Lunge / Bulgarian Split Squat
How To Perform: Have one foot in front of you while putting your other foot on a bench about two feet behind you. Squat down so your thigh gets parallel to the floor. Do 10-12 reps then switch legs.
When To Perform: Early on in your leg or full body workout to nuke your core and your legs.
Move: Joker’s Droop / Gorilla Hang
How To Perform: Grab A Pull-up bar with one arm and hang.
When To Perform: End of a Back or full body workout for a great stretch as well as a grip and forearm strengthener.
Move: Joker Wheel / Plate Twist
How To Perform: Hold a ten pound weight plate straight out in front of you and twist back and forth as if steering an automobile.
When To Perform: While warming up for a chest or shoulder workout to prep your shoulder joint.
Now stop being a Schemer and start working out.
This post has 3 comments
February 5th, 2009
haha very cool Dave, I really enjoyed reading this. Informative and humorous.
So that’s how the joker is so agile, he’s getting a good workout while taking over Gotham City at the same time.. Powerful and efficient!
February 17th, 2009
David,
This is my kind of fitness article! THE DARK KNIGHT is easily one of my favorite movies in the past 5 years and this workout is hilarious and effective at the same time!! Great idea.
All the Best,
Andrew R
Go Healthy Go Fit
January 3rd, 2011
Yeah Yeah man awsome way to incorporate a little fun into the workout program. Not to mention some good stretching exercises.
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