Fortune and Glory - The Indiana Jones Workout

Welcome to our Indiana Jones Workout, a tribute to the legendary archaeologist-adventurer. Dive into three exhilarating circuits designed to test your endurance, strength, and agility. Are you ready to seize fortune and glory, or will you find yourself admitting you belong in a museum?

Click the link below to skip the intro and go straight to the workouts.

You call him 'Dr Jones'!!

Indiana Jones, portrayed in the movies by Harrison Ford, is an iconic character in the world of film. The character is an adventurous archaeologist and professor known for his rugged appearance, fedora hat, leather jacket, and bullwhip. He is characterized by his relentless pursuit of historical artifacts, his vast knowledge of history and archaeology, and his commitment to preserving the world’s historical treasures from falling into the wrong hands.

This workout is a tip of the hat to the franchise and the character. The Indiana Jones Workouts are a number of circuits designed to push you beyond your limits, enhancing your physical prowess to mirror the formidable skills of the indomitable treasure hunter. They blend strength training, high-intensity interval training (HIIT), heavy bag training, and functional movements, for a comprehensive fitness experience. Crafted to challenge all levels, these workouts also focus on agility, coordination, and mental resilience, preparing you to tackle any adventure that comes your way

Regarding Indy

Click on the headings for more on Indy.

Inspiration for the Character:

Indiana Jones was inspired by the adventure serials of the 1930s and 1940s. These serials featured rugged, swashbuckling heroes who embarked on daring quests and solved mysteries, providing the blueprint for the character’s adventurous spirit. Real-life archaeologists like Hiram Bingham and Roy Chapman Andrews, who made remarkable discoveries in the early 20th century, added depth to Indiana Jones’s character. These elements, combined with the suave demeanor of James Bond and narratives from pulp novels and comic books, shaped Indy’s adventurous spirit and charisma. Even George Lucas’s dog, Indiana, influenced the character’s name. The inclusion of real archaeological mysteries and historical legends added further depth, creating a character who embodies the spirit of adventure and captivates audiences globally.

Style:

One of Jones’ more fun aspects of his character is his duality. Jones exhibits markedly different personas depending on whether he is at home or abroad. In the US, at Marshall College, he is Dr. Henry Walton Jones Jr., a distinguished professor of archaeology whose passion for history captivates his students. Yet, those same students might not recognize him once he steps outside the country on one of his legendary treasure hunts. From the snowy peaks of the Himalayas to the dense jungles of Peru, Indiana adopts a starkly different appearance and attitude. Donning his iconic leather jacket, fedora, and wielding a trusty whip, he shifts from a scholarly educator to a bold, intrepid explorer, navigating the challenges of lost cities and ancient relics.

From classroom to catacombs: Indiana Jones perfectly balances the dual life of a scholarly professor and daring adventurer

Attitude:

Indiana Jones is characterized by his remarkable blend of bravery, intelligence, and a touch of recklessness. His resourcefulness and quick thinking make him adept at escaping perilous situations, often using his knowledge of history and archaeology to his advantage. His ability to navigate ancient ruins, decode cryptic messages, and battle adversaries in search of relics adds a layer of mystique and intrigue to his character. Despite his rough exterior, he shows a deep moral compass and genuine care for cultural preservation. His iconic attire, dry sense of humor, and sometimes gruff demeanor round out a character that is both heroic and deeply human.

Skills and Abilities:

Indy is known for his wide-ranging skills that make him a formidable and resourceful adventurer. Jones’s sharp intelligence helps him decipher ancient clues, and his knowledge of history and mythology aids in understanding the significance of artefacts. With his deep understanding of ancient civilizations and artefacts, he expertly uncovers relics and solves complex puzzles. Jones is proficient in hand-to-hand combat, able to hold his own against adversaries of all sizes and backgrounds. He is skilled with a bullwhip, and accurate with firearms, making him adept in various physical confrontations. His agility and physical fitness allow him to navigate dangerous terrains, while his multilingual abilities facilitate his international adventures.

Additionally, he is an experienced horse rider and possesses strong survival skills, essential for his treks through extreme environments. Known for his fearless nature and strong leadership qualities, Indiana Jones effectively handles the challenges he encounters, reinforcing his status as an iconic figure in cinematic history.

Snakes!! I hate 'em!!

Although known for his fearlessness in facing danger, Indy has a notable aversion to snakes, often panicking at the sight of them. This adds a relatable quirk to his persona.

Although skilled at detecting and disarming traps within ancient ruins, Indy will occasionally trigger a potentially lethal one during his artifact searches.

The Later Movies:

The later films in the Indiana Jones series experienced a decline in popularity and acclaim, with fans and critics citing over reliance on CGI, deviations from original themes, and disjointed storytelling. Many fans (including yours truly) felt disgruntled with the franchise feeling as though they should have left a good thing alone.

The Crystal Skull faced criticism for its heavy CGI use, which diminished the authentic, tactile feel of earlier films and overshadowed the narrative. The film is also infamous for its plot holes and inconsistencies, notably the “nuking the fridge” scene where Indy improbably survives a nuclear blast. This, combined with poorly explained character motivations and a shift from mystical to extraterrestrial themes, alienated fans who valued the series’ original historical and supernatural focus.

The Dial of Destiny Recent filmmaking trends emphasize diversity, equity, and inclusion (DEI), pushing to redefine traditional characters and narratives. Although Dial of Destiny was overall fun and well presented, it portrayed the aging Indy as rather useless and obsolete in order to push forward a new female heroine in the narrative. This push saw Indy become a side character in his own film. Often disrespected, and even punched in the face by the new character towards the end of the film! This was seen as both disrespectful to the iconic character and jarring to the audience. The movie industries approach to pushing DEI agendas, by altering/diminishing well established characters like Indy, has sparked debate and discontent among traditional fans, further complicating the franchise’s legacy and the ongoing evolution of cinema.

Indy in Other Media:

Indiana Jones has extended his adventurous spirit beyond the silver screen into various forms of media. In the realm of video games, the character has starred in numerous titles, from early arcade adventures to more complex story-driven games like Indiana Jones and the Fate of Atlantis, which is celebrated for its engaging narrative and puzzles. In literature, he appears in a series of novels that expand on his exploits across the globe, providing deeper insights into his character and historical settings. Additionally, Indiana Jones has been featured in comic books, which explore additional adventures and offer visual storytelling that captures the essence of his cinematic escapades. Each of these mediums contributed to the broader mythology of Indiana Jones, enriching his character and allowing fans to explore new adventures.

Each Indiana Jones film features him in pursuit of a mystical and powerful artifact, from the Ark of the Covenant in “Raiders of the Lost Ark” (left) to the Sankara Stones in “Temple of Doom” (centre) and the Holy Grail in “The Last Crusade” (right), all to prevent them from falling into the hands of various villains.

We hope you enjoy the circuits!!

“It’s not the years, honey, it’s the mileage.”

Indiana Jones – Raiders of the Lost Ark (1981)

The Circuits

About the Circuits

The three circuits below are a tip of the hat to the earlier (classic) Indiana Jones movies. The stations are easter eggs and references to scenes from them. While similar in structure, each circuit can be performed independently at any time. To shake up your weekly workout routine.

Format

Each circuit is split into 4 sections. 2 x HIIT resistance style stations, 1 x core station and a rather brutal finisher with each tied to the mcgubbins/finale of each individual film. It’s up to you how many rounds of each circuit you undertake. I would advise beginners x 2 rounds, intermediate x 3 rounds, advanced x 4 rounds. Keep the weight light to medium light as these are endurance circuits so perhaps 60-65% of 1RPM for each station. Increase weight on the final rounds to make it more challenging if you still have gas in the tank.

Heavybag Rounds

Heavy bag training boosts cardiovascular health, power, and muscular endurance. In this circuit they serve as active recovery, so you can maintain intensity while diversifying exertion, aiding muscle recovery and engagement.

About Pat Roach

All longtime Indy fans will know that any film isn’t complete without a showdown involving Pat Roach. Pat Roach was an actor and professional wrestler. Standing 6ft , 5 inches tall and weighing over 280 pounds, he brought a physically imposing presence to each of his roles in the Indiana Jones series. made memorable appearances in the first three Indiana Jones films, each time as a different adversarial character. In “Raiders of the Lost Ark,” he’s the brawny mechanic in a memorable fistfight with Indy. He returns in “Temple of Doom” as the menacing mine overseer, and in “The Last Crusade,” he plays a tough Gestapo officer. Roach’s roles consistently added intense physical confrontations to the adventure series. The heavy bag rounds in the circuits are a homage to Pat and his contribution to the franchise.

Equipment Needed

Functional training equipment. Dumbbells, barbells, kettlebells, battle ropes, sandbags. Sleds. Punch bag and gloves. Cardio machines.

Raiders of the Lost Ark Circuit

Raiders of the Lost Ark follows Indy on a perilous quest to prevent the Nazis from obtaining the powerful biblical artifact, the Ark of the Covenant. Set against the backdrop of the 1930s, this action-packed adventure takes Indy from the dense jungles of South America to the deserts of Egypt, where he faces treacherous traps, formidable foes, and supernatural mysteries.

(Warm-up):

Duration: 5-7 minutes
Perform a series of dynamic warm-up exercises, including high knees, butt kicks, walking lunges, arm circles, and body twists to loosen up your muscles and get your heart rate up.
Then undertake exercises below.

Peru (2-4 rounds)

Cardio – Treadmill/Bike (200 calories).
Box Jumps: x20 reps.
Goblet squats: x12 reps.
Battle Ropes slams: x1 min.
Dumbbell Row: x10 reps (each).
Chin Up: x10 reps.

Nepal (2-4 rounds)

Wall Plank Hold: x1 min.
Weighted Hip Lifts: x12 reps.
Reverse Superman Hold: x1 min.
Toes to Bar: x10 reps.
V-Ups: x20 reps.

Heavy Bag Rounds: 3 x 1 minute rounds.

Three rounds of all out on the punchbag. Punches, kicks, knees and elbows. 1 min rest between rounds.

Egypt (2-4 rounds)

Wide push ups: x 20 reps.
Hammer Curls: x12 reps.
Pull Up: x12 reps.
Wall Ball Throws: x12 reps.
Sandbag Reverse Lunges: x12 reps.
Cardio – Ski Erg/Row (200 calories).

Secret of the Ark Finisher

The Secret of the Ark finisher pays homage to the finale of the first movie, where the ark is opened to reveal its terrifying power., is a high-intensity circuit designed to build strength, endurance, and functional fitness using minimal equipment.

The climax of Raiders unfolds with the dramatic opening of the Ark, revealing its true and terrifying power.

Explanation:

This finisher is an EMOM (Every Minute On the Minute) workout. Each round consists of one minute of work followed by one minute of recovery. Click on the Ark image below to reveal the exercise you are required to undertake. You can either click for a new exercise each round or stick with the same exercise for the entire duration. Choose the number of rounds based on your fitness level, with a minimum of 6 minutes (3 rounds of 1 minute of work/1 minute of rest) for beginners, up to 12 minutes (6 rounds of 1 minute of work/1 minute of rest) for a more challenging session.

Open the Ark! (click on the image below)

EMOM exercises (1 minute work, 1 minute rest 6 -12 minutes).

Temple of Doom Circuit

Temple of Doom was the follow up to the first film and follows Jones after his plane crash lands in India. Here he stumbles upon the sinister Thuggee cult that has enslaved a remote village. In a daring quest to save the enslaved children and recover a mystical artifact, Jones confronts heart-pounding challenges, including deadly rituals, treacherous booby traps, and a spectacular mine cart chase.

(Warm-up):

Duration: 5-7 minutes
Perform a series of dynamic warm-up exercises, including high knees, butt kicks, walking lunges, arm circles, and body twists to loosen up your muscles and get your heart rate up.
Then undertake exercises below.

Shanghai (2-4 rounds)

Cardio – Treadmill/Bike (200 calories).
Bulgarian Split Squats: x20 reps (10 reps each leg).
Thrusters: x10 reps.
Battlerope waves: x1 min.
Dumbbell Bench Press: x12 reps.
Archer Push ups: x20 reps (10 reps each side).

Passage to India (2-4 rounds)

Dragon Flags: x 10 reps.
Windscreen Wipers: x 20 reps.
Hanging Oblique Knee Raises: x 15 reps each side.
Mountain Climbers with floor sliders: x 20 reps each side.
Ab Wheel/Barbell Rollouts: x 10 reps.

Heavy Bag Rounds: 3 x 1 minute rounds.

Three rounds of all out on the punchbag. Punches, kicks, knees and elbows. 1 min rest between rounds.

The Mines of Pankot (2-4 rounds)

Sled pushes and sprints: 25 metres (27 yards) sled and return sprints x 2.
Dumbbell Fly: x 12 reps.
Raised Leg Triceps Dips: x 20 reps.
Dumbbell Kickback: x 10 reps each arm.
Gorilla Rows: x 12 reps.
Sled pulls and sprints: 25 metres (27 yards) sled and return sprints x 2.

Bridge of Death Showdown

The Bridge of Death finisher, inspired by the final showdown from the Temple of Doom, is a high-intensity circuit designed to build strength, endurance, and functional fitness using minimal equipment. Prepare to meet Kali, in hell!!

The bridge scene in “Temple of Doom” is one of the most iconic and suspenseful moments in the Indiana Jones series.

Equipment:

This circuit requires a 25 metre (27 yard) track. Many gyms have these nowadays. If not measure/eyeball measure the area. You will also need a weight of some variety for the weighted carry (sandbag, kettlebells, dumbbells).

Explanation:

The 25-metre area is the “bridge of death.” This finisher involves several crossings of that bridge, performing exercises both as you cross and at the end of each section. At the start of the circuit and after each subsequent crossing, you will perform a “core” group of exercises: 10 push-ups, 10 sit-ups, and 10 squats. Immediately after the core exercises, you will make a crossing, undertaking a designated exercise for each turn. For example: perform the core exercises (push-ups, sit-ups, and squats), cross the 25 metres while carrying weights, then repeat the core exercises.

10 push-ups, 10 sit-ups, and 10 squats.
First bridge crossing – Broad Jump Burpees. Broad jump then full burpee. Continue till the end of the track.
10 push-ups, 10 sit-ups, and 10 squats.
Second bridge crossing – Weighted Carry x 3 crossings (25 metres x 3).
10 push-ups, 10 sit-ups, and 10 squats.
Third Crossing – Bear Crawls x 3 crossings (25 metres x 3).
10 push-ups, 10 sit-ups, and 10 squats.
1 x rounds (beginner/intermediate) 2 x rounds (advanced).

Day off? More time on your hands? No excuses, try one of our Super Soldier Workouts!

The Last Crusade Circuit

‘Indiana Jones and the Last Crusade’ (1989), was the last of the classic films. Here the intrepid archaeologist embarks on a quest to find the Holy Grail, racing against the sinister Nazi regime, who believe the Grail’s power will grant them world domination. With the help of his estranged father, Henry Jones Sr. (played by the late great Sean Connery), Indy navigates through booby-trapped catacombs, faces double crosses, and confronts moral dilemmas.

(Warm-up):

Duration: 5-7 minutes
Perform a series of dynamic warm-up exercises, including high knees, butt kicks, walking lunges, arm circles, and body twists to loosen up your muscles and get your heart rate up.
Then undertake exercises below.

Venice (2-4 rounds)

Cardio – Treadmill/Bike (200 calories).
Pronated Curls: x 20 reps.
Clean and Press: x12 reps.
Battlerope oblique slams: x 1 min.
Hex Bar Deadlift: x10 reps.
Pistol Squats: x20 reps (10 x reps each leg).

Berlin (2-4 rounds)

KB swings: x 20 reps.
Ankle grabs: x 20 reps (10 x reps each leg).
Scissor kicks/butterflies:x 20 reps of each exercise (10 x reps each leg).
Hanging Knee circles: x20 reps (10 each way).
Weighted crunches: x20 reps.

Heavy Bag Rounds: 3 x 1 minute rounds.

Three rounds of all out on the punchbag. Punches, kicks, knees and elbows. 1 min rest between rounds.

Hatay - Belly of the Steel Beast (2-4 Rounds)

Rows: x10 reps.
Cleans: x 10 reps.
Front Squats: x10 reps.
OHP: x10 reps.
Back squats: x 10 reps.
Good Mornings: x10 reps.

Grail Temple Finisher

The Grail Temple finisher is inspired by the climax of the Last Crusade. Indy must face three lethal tests on his path to recovering the cup of Christ. After these the challenge of the Grail awaits. The Grail Temple Finisher is a high-intensity circuit designed to build strength, endurance, and functional fitness using minimal equipment.

The Grail Temple presents a series of complex challenges and traps that Indiana Jones must navigate to reach the Holy Grail.

The Three Tests of Faith (2-4 rounds)

2-4 rounds of the following three stations. Run back to back with little to no rest.

The Penitent Man

The first of the riddles that Indy must solves involves the ‘Breath of God’ – Only the penitent man shall pass according to the grail diary.

"Only the penitent man will pass."

Explanation:

The penitent man kneels before God. This station involves kneel to stands for 1 minute.

Kneel to stands – 1 min.

The Word of God

"Only in the footsteps of God will he proceed."

Explanation:

In the Last Crusade, the “Word of God” challenge requires Indy to carefully step on the correct sequence of lettered tiles that spell out the name of God, avoiding fatal traps triggered by incorrect choices. In this circuit you are challenged to complete exercises linked to the letters in “IEHOVA.” Each letter represents a station where a specific exercise, starting with the same letter, must be performed. For example, “I” for Inchworms and “E” for Elbow Planks. Undertake the designated number of reps at each station before advancing.

I – Inchworms x 10 reps.
E – Elbow Plank x 30 seconds.
H – High Knees x 30 seconds.
O – Overhead Press x 10 reps.
V – V-Ups x 10 reps.
A – American KB Swings x 10 reps.

The Leap of Faith

In the final test of faith Indy confronts a seemingly impassible chasm where he has to choose to make a leap of faith or abandon his quest for the grail.

"Only in the leap from the lion's head will he prove his worth."

Explanation:

In this station we shall prepare for any such jumps we may encounter by working on our agility and the explosive power of the leg muscles.

Weighted Squats:

Reps: 10 x reps.
Equipment: Barbell/dumbbells/KB’s.

Weighted Squats.

Depth Jumps:

Reps: 10 x reps.
Execution: Standing on the box. Step off (do not jump off). Immediately upon landing, explode upwards into a high jump. Focus on minimal ground contact time for maximum power output.
Progression: Begin with a lower height box and increase the height with each round to challenge your explosive strength progressively.

Depth Jumps.

The Grail Challenge

Explanation:

After successfully navigating the three tests of faith, the ultimate challenge awaits: to identify the true Grail among several. Below are your options, each represented by a different workout. Choosing the true Grail leads to a challenging finisher, while selecting a false Grail results in a punishing routine! Make your choice wisely.