Train Like Green Arrow: The Ultimate Star City Superhero Workout
A comprehensive workout inspired by The Green Arrow focuses on four key training aspects: bodyweight exercises, parkour, martial arts, and mental fortitude. This routine can be performed in any park or location with basic equipment like a pull-up bar and bench.
Lego Green Arrow and Flash
The workout consists of seven movements, each with four difficulty levels:
- Intro (Beginner)
- Oliver (Intermediate)
- Green Arrow (Advanced)
- Justice League (Expert)
Complete up to 4 circuits of these exercises:
- Parkour Roll (5 rolls)
- Intro: Beginner parkour rolls
- Oliver: Standard parkour rolls
- Green Arrow: Advanced parkour rolls
- Jumping Movement
- Intro: Box squats
- Oliver: Tuck jumps with silent landings
- Green Arrow: Broad jumps
- Justice League: Knee broad jumps
- Pull Strength
- Intro: 5-second bar hang
- Oliver: Jumping negative pull-ups
- Green Arrow: Dead hang pull-ups
- Justice League: Archer pull-ups
- Evasive Movement
- Intro: 10s quadrupedal movement
- Oliver: Push-up crawl
- Green Arrow: Backward quadrupedal movement upstairs
- Justice League: Cat balance
- Lateral Movement
- Intro: Obstacle ducks
- Oliver: Cossack squats
- Green Arrow: Quadrupedal side lunge
- Justice League: Locomotion leg movement
- Push Strength
- Intro: Push-up negatives
- Oliver: Strict push-ups
- Green Arrow: Handstand wall walks
- Justice League: Assisted handstand push-ups
- Self-Defense
- Intro: Basic punch-kick combination
- Oliver: Three-punch combo with roundhouse
- Green Arrow: Complex punch-kick combination
- Justice League: Alternating combinations
Beginner Sample Circuit:
- 3 Beginner parkour rolls
- 5 Box squats
- 5-second bar hang
- 10s Quadrupedal movement
- 5 Obstacle ducks
- 5 Push-up negatives
- Basic punch-kick combination
Rest between circuits and repeat 3-4 times as able. Always warm up before starting and cool down afterward. Progress to more difficult variations as you build strength and skill.
Green Arrow Workout
For beginners, start with the basic bodyweight routine and gradually work up to this more advanced workout. Remember to maintain proper form and safety throughout all exercises.
