Welcome to our Fight for Arrakis – The Dune Workout! Inspired by the novel, the film Dune and its upcoming sequel! Channel the spirit of the rival factions vying for dominance in the unforgiving terrain of the desert planet. These tailor-made workouts are designed to fuel your journey to greatness amidst the shifting sands of destiny.
Introduction
Welcome to the Dune Workout – a set of workouts inspired by the universe created by the works of author Frank Herbert. A couple of years ago I watched a movie that blew my mind in terms of storyline, visuals and concepts. Every now and then a sci-fi story comes along that just works on every level. Dune was that movie. I had seen the earlier film from the 80’s, and had not been impressed. As such I had been put off from ever delving into that universe. My loss. The new film portrayed the world of Dune as it was meant to be, and what a world. This workout is a homage to the works of Herbert.
Table of Contents
The Story...
“Dune” is a classic science fiction novel written by Frank Herbert. Set in a far distant future, it revolves around the desert planet Arrakis, the only known source of the spice melange, a valuable substance that grants extended life and enhanced mental abilities. The story follows the journey of Paul Atreides, the young heir to House Atreides, as his family takes control of Arrakis, a treacherous and politically charged endeavor. Paul’s destiny becomes intertwined with the fate of Arrakis and its indigenous people, the Fremen, as he faces both external threats and internal conflicts within his own family. The novel explores themes of power, politics, religion, and ecological sustainability, making it a gripping and thought-provoking epic in the science fiction genre.
Arrakis, or Dune, is a desert planet characterized by endless sand dunes, rocky formations, and scarce water sources. Its harsh landscape is shaped by extreme climate conditions and the presence of massive sandworms. Despite its challenges, Arrakis is rich in spice melange, a valuable resource essential for interstellar travel and commerce.
As Paul navigates the complex web of alliances, rivalries, and the enigmatic power of the spice, he undergoes a profound transformation, setting the stage for a sweeping and intricate tale of intrigue, betrayal, and heroism. “Dune” is a richly textured narrative that combines elements of political intrigue, environmentalism, and mysticism, creating a compelling and immersive story that has captivated readers for decades. It is the first book in a series and has spawned numerous adaptations, including movies and television series, further cementing its status as a seminal work in science fiction literature.
The stories antagonist, Paul Atreides inadvertently becomes the figurehead of an intergalactic Jihad, spurred by his prescient visions and the religious fervor surrounding his messianic status.
Key Concepts in the Story
Some of the key concepts that form the foundation of the intricate and expansive world of Dune, shaping the characters, conflicts, and themes explored throughout the series.
Arrakis:
Also known as Dune, it is a desert planet and the only known source of spice melange. Arrakis is home to the Fremen and is the setting for much of the story’s action.
House Atreides:
A noble family entrusted with governing Arrakis. Led by Duke Leto Atreides, they become embroiled in political intrigue and power struggles on the planet.
Spice Melange:
A highly valuable substance found only on the desert planet Arrakis, prized for its mind-enhancing and life-extending properties. It is central to the economy and power dynamics of the Dune universe.
Sandworms:
Gigantic creatures native to Arrakis, essential for the production of spice. They are revered and feared by the Fremen and are central to their culture and religion.
Spice Mining:
The dangerous and labor-intensive process of harvesting spice from the desert sands of Arrakis, conducted by specialized teams of workers.
Fremen:
Indigenous desert-dwelling people of Arrakis, known for their resilience, resourcefulness, and fierce warrior culture. They play a significant role in the events of the series.
Bene Gesserit:
A secretive sisterhood with advanced mental and physical training, known for their manipulation of bloodlines and long-term breeding programs. They play a significant role in shaping the destiny of the universe.
House Harkonnen:
Known for their brutality and cunning, House Harkonnen is a powerful rival to House Atreides. Led by the ruthless Baron Vladimir Harkonnen, they vie for control of Arrakis and the spice trade.
The Scarcity of Water:
Water is a precious and scarce resource on Arrakis, the desert planet in the Dune universe. Due to its arid climate and lack of natural water sources, the inhabitants must resort to extreme measures to preserve and obtain water. The populace relies on sophisticated technology such as moisture traps and stillsuits, which recycle bodily fluids and sweat into drinkable water. Additionally, water conservation is ingrained into the cultural and social fabric of Arrakis, with strict rationing and recycling practices enforced to ensure the survival of the population in the harsh desert environment. Without these measures, life on Arrakis would be unsustainable, highlighting the critical importance of water in the daily lives and survival of its inhabitants.
House Corrino:
The ruling house of the Known Universe, House Corrino is led by Emperor Shaddam IV. They maintain a fragile balance of power and alliances while seeking to retain control over the empire.
Emperor:
The ruler of the Known Universe, whose authority is challenged by various noble houses and factions throughout the series.
Prophesy and Jihad
The Fremen have long prophesied the coming of the Lisan al-Gaib “Voice from the Outer World,” a messianic figure who will lead them to liberation and enlightenment. Similarly, the Bene Gesserit have their own overlapping prophecy regarding the ‘Kwisatz Haderach’, a male with extraordinary abilities who will bring about profound change in the universe. When Paul Atreides fulfills both prophecies, his actions trigger the Jihad, a holy war across the universe driven by his status as a messianic figure. The Jihad reshapes the political and social landscape, challenging existing power structures and unleashing widespread violence and upheaval.
Movie Adaptations
Throughout the years, many directors shied away from tackling the ambitious task of adapting “Dune” for the big screen due to its complex world and intricate narrative. Factors such as limitations in special effects technology also posed challenges in previous attempts to bring the epic saga to life. The 1984 adaptation of “Dune,” directed by David Lynch, received mixed reviews due to its struggle to fully capture the depth of the novel in a limited runtime, with some finding the plot confusing and pacing lacking. Despite flaws, it gained a cult following for its unique aesthetic.
However, with advancements in filmmaking techniques and the visionary direction of Denis Villeneuve, the 2021 adaptation of “Dune” demonstrated that it was possible to capture the essence of Frank Herbert’s masterpiece on screen, overcoming obstacles that had deterred filmmakers in the past. Villeneuve’s 2021 adaptation and 2024 sequel have been widely acclaimed for their stunning visuals, faithful adaptations, and stellar performances by Chalamet, Ferguson, and Isaac. Splitting the story into two parts allowed for a more comprehensive exploration of Herbert’s narrative, pleasing both fans and newcomers to the Dune universe, marking it as a triumph of modern filmmaking.
In the world of Dune, Arrakis is home to colossal Sandworms, whose existence is intertwined with the production of the valuable spice Melange hidden beneath the planet’s sands.
"I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear."
– (Quote from ‘Dune’)
Golden Path Workouts
In the Dune series, the Golden Path was a strategy devised by Paul Atreides, to ensure the survival of humanity by preventing its extinction. Our own version of the Golden Path is a series of workouts designed to push you to your physical and mental limits.
About the Workouts
Breakdown
Our series of Dune-inspired workouts, are crafted to embody the essence of four distinct factions from Frank Herbert’s iconic universe. Each workout is designed to immerse participants in the physical training regimens reflective of House Atreides, the resilient Fremen, the brutal House Harkonnen, and the disciplined Bene Gesserit. From strength and agility to endurance and mental focus, these workouts offer a comprehensive approach to fitness, tailored to resonate with fans of Dune while providing effective training for individuals seeking to challenge themselves physically and mentally.
Each workout consists of 6 stations each. These include Fundamentals for mastering technique with lighter weights and bodyweight exercises; Strength and Conditioning to build muscle and endurance; Functional Training incorporating agility and combat drill; Core Training for stability and power, and a challenging Finisher to push your limits. These versatile workouts, designed to be completed in roughly 45 minutes, provide a comprehensive training experience suitable for all levels. Choose your favorite or try them all to elevate your fitness journey!
Warmups
Remember to warm up properly before each workout and cool down/stretch afterward.
House Atreides Workout
House Atreides
House Atreides is a noble family in the science fiction universe of Dune, characterised by their commitment to honour, leadership, and martial prowess. Led by Duke Leto Atreides, they are known for their strategic intelligence and their role as the stewards of the desert planet Arrakis, where they face complex political intrigue and formidable challenges. The Atreides are defined by their strong sense of duty and their determination to navigate treacherous political waters while upholding their principles, making them central figures in the intricate web of power and ambition that drives the Dune saga.
About the Workout:
- This House Atreides-inspired workout combines elements of agility, combat skill, strength, and strategic thinking to provide a comprehensive and challenging training session.
- Work through the stations in order.
- Adjust the intensity and difficulty of each exercise to match your fitness level, and remember to stay hydrated and listen to your body throughout the workout.
- Duration: 45 minutes (approx).
- Equipment required: Dumbbells, a sandbag. (Optional but not essential – punch gloves and mitts, a partner).
Station 1: Military Strength and Conditioning (10 minutes):
In this station, you have the freedom to choose the order of exercises. Each exercise has a set number of reps and sets, and once you finish them, that exercise is eliminated. You can strategize by tackling challenging exercises first or saving them for later. Furthermore, you can break them down in terms of reps/sets as you see fit (example 45 reps = 3 x 15 reps or 4 rounds 3 x 11 reps and 1 x 12 reps). It’s up to you, but you must complete all required reps and sets.
- Military Push-ups: 45 reps.
- Tuck Jumps: 30-36 reps.
- L-Sit Pull-Ups: 18/24 reps.
- Bulgarian Split Squats with Jump: 24/30 reps per leg.
- Triceps dips: 45 reps.
- Lateral squats: 45 reps..
- Weighted Plank: 3 minutes.
Station 2: Dumbbell Complex:
This station is a ‘complex’ circuit which involves performing all exercises listed consecutively with no rest.
Move from one exercise to the next without pausing, aiming for proper form and a steady pace throughout. Perform each exercise in the complex for the prescribed number of reps, one after the other, without resting between exercises (do not put down the weights). Rest for 60-90 seconds at the end of the complex, then repeat for a total of 3-4 rounds.
- Racked Squat – x8 reps
- Dumbbell Bent Over Row – x8 reps
- Push Press – x8 reps
- Romanian Deadlift – x8 reps
- Devils Press – x8 reps (each arm)
Station 3: Shield Training:
In the world of Dune, deflective shield technology has rendered firearms largely ineffective. As such hand-to-hand combat with knives and protective shields (Holtzman shields) is common. This circuit aims to improve agility, reaction time, and spatial awareness. To aid in this we’ll mimic Dune style Knife duels.
Knife battles are commonplace in the world of Dune, driven by the limitations of shield technology and the emphasis on personal combat prowess.
Mock Knife Battles Conditioning: Set the timer for 10 minutes. This is a 10-round tabata style drill (40 seconds work, 20 seconds rest per round). The aim of the game is for participants to attempt to tap the shoulder(s), stomach or legs of their opponents. Simultaneously, they must evade their partner’s attacks. This exercise improves agility, reaction time, and spatial awareness, all essential skills for combat simulation.
Mock knife battle – Solo: If you don’t have a partner, you have the option of shadow boxing or setting up a timer app to test your reaction and speed times (see below).
- Shadow boxing – 8 x 1 minute rounds.
- App interval training*.
NB: Setting up Mock Battle training on Interval Apps
- Choose a fitness app or platform: Look for a fitness app or platform that offers customizable interval training features. Popular options include apps like Interval Timer, Tabata Timer, or Fitbod.
- Set up your intervals: Create intervals for your workout, specifying the duration of each interval and the rest periods in between. For example, you could set up 5-10 second intervals.
- Assign actions to numbers: Designate specific numbers to correspond to different actions or reactions.
- For example:
1: High attacks, punches, high kicks, high knees, elbows..
2: Evasive action – Bobbing, weaving, ducking.
3: Low attacks – punches, kicks, knees.
4: High defence.
5: Low defence.
- Customise your cues: Use the app’s customization options to assign each action to a specific number and set up random cues during each interval. This way, the app will randomly shout out or signal designated numbers, prompting you to react accordingly.
- Start the workout: Begin your workout and listen for the random cues from the app. React quickly and appropriately to each cue, performing the designated action or reaction as instructed.
Station 4: Gurney Halleck's School of Combat
Boxing (Endurance) (3 mins rounds)
These stations involve combining punching on pads/ heavy bag with exercises in between. This can be done solo or with a partner. If you have a partner, take turns holding the pads. Pad holder also gets the exercises too.
1. Sit up and punch (accumulator): Round 1: perform 1 sit up, perform one punch. Round 2: perform 2 sit ups, perform 2 punches. Continue for time.
2. Punch combos: Straight punches. Jab, straight, jab, straight. Then perform 1x Burpee (puncher) or 2x lunges (pad holder). Repeat for time.
3. Body punches: Left Hook, right hook, left hook, right hook. Broad jump forward x1. And run backwards. Repeat.
4. Punch combos: Jab, cross, left hook, right hook. Jump forward x1. Perform 1x Burpee (puncher) or 2x squats (pad holder). Run backwards. Repeat for time.
Station 5: Core:
Aim: Dumbbell exercises to target all of the core.
Reps/Sets: 3 rounds of the required reps.
- Weighted crunches: 3 sets of 10-12 reps.
- Reverse crunches: 3 sets of 20-30 seconds.
- Db plank with arm raise: 3 sets of 8-10 reps.
- Weighted standing twists: 3 sets of 10-12 reps (each side).
- Dumbbell windscreen wipers: 3 sets of 10-12 reps (each side).
- Db woodcutters: 3 sets of 10-12 reps (each side).
- T-push ups with light dbs: 3 sets of 10 reps (each side).
Station 6: Desert Survival Finisher (Full Body Workout):
Just as House Atreides has to adapt quickly to the unforgiving terrain and climate of Arrakis, this finisher aims to throw you in the deep end. 10 minutes – Give it all!
Aim: Dumbbell exercises to target all of the core.
Duration: 10 minutes.
- Burpees: x10 reps.
- Sandbag carries: x 25 metres (27 yards).
- SB Hoists: x12 reps.
- Sprints: x 25 metres (27 yards).
Cool Down and Stretch (5 minutes): Finish with static stretching exercises to cool down and promote flexibility. Focus on stretching the major muscle groups, including the arms, legs, back, and shoulders, holding each stretch for 20-30 seconds.
Fremen Warrior Workout
The Fremen
The Fremen are a resilient and resourceful desert-dwelling people indigenous to the harsh planet of Arrakis in the Dune universe. They are known for their deep connection to the desert’s unforgiving environment, their proficiency in desert survival techniques, and their reverence for water, which is a precious and scarce resource on Arrakis. The Fremen are also renowned for their combat skills and their involvement in the broader political landscape of Dune. Led by their leaders, such as Stilgar, the Fremen play a significant role in the unfolding narrative, embodying principles of self-reliance, adaptability, and determination as they navigate the challenging terrain and power struggles of their world.
About the Workout:
- The Fremen are known for their resilience, endurance, strength and adaptability to survive in the harsh desert environment of Arrakis. This workout is inspired by these qualities.
- Work through the stations in order.
- Adjust the intensity and difficulty of each exercise to match your fitness level, and remember to stay hydrated and listen to your body throughout the workout.
- Duration: 45 minutes (approx).
- Equipment required: A sandbag, battleropes, space to run. (Optional but not essential – stability ball, a treadmill).
Station 1: Desert Survival Circuit
Aims: Grind out this AMRAP Bodyweight circuit, just as the Fremen endure the harsh conditions of Arrakis. Complete as many rounds as possible in 10 minutes.
Duration: 10 mins AMRAP.
- Incline Push-up x 10 reps.
- Jump squats x 10 reps.
- Lunges x 10 reps.
- Burpees x 10 reps.
- Decline Push up x 10 reps.
- V-Ups x 10 reps.
Station 2: Sandbag Circuit Training
Aims: What better way to train like the Fremen than with sand? Sandbag training offers a dynamic and functional workout experience, challenging your stability, strength, and endurance in ways that traditional weights cannot.
Duration: x 4 rounds.
- Lunge walks x25 ms.
- Sandbag squats x15 reps .
- Shoulder presses x 12 reps.
- Sandbag rows x15 reps.
- Push ups/chest presses x 15 reps each.
- Bicep curls x12 reps.
- Sandbag drags x 20 reps (10 each side).
Station 3: Sandruns Agility Circuit
The sandwalk is a technique used by the Fremen to traverse the desert sands of Arrakis without attracting the attention of sandworms, massive creatures that inhabit the deep desert. In this section we will combine walks, shuttle runs, and agility drills in a circuit format.
Aim: To target multiple muscle groups and movement patterns. This approach improves cardiovascular endurance, speed, reflexes, muscular strength, and agility while enhancing coordination and metabolic demand.
Duration: AMRAP (10 minutes):
- Shuttle Runs: x25 metres (27 yards).
- Crab Walk: x25 metres (27 yards).
- Agility Ladder Drill 1: Lateral hops x25 metres (27 yards).
- Alligator crawl: x25 metres (27 yards).
- Agility Ladder Drill 2: In-and-out hops x25 metres (27 yards).
- Gorilla Walk: x25 metres (27 yards).
- Cone Drills: (Zigzag weaves involving quick changes of direction) x25 metres (27 yards).
- Duck Walk: x25 metres (27 yards).
Station 4: Shai-Hulud - Sandworm Battle Ropes:
The Shai-Hulud are the gigantic sandworms that inhabit the Dunes of Arrakis. This circuit involves your own battle with worms of your own in the form of battle ropes. Prevail or perish!
- Aims: Battle ropes offer a full-body workout that improves cardiovascular health, builds muscular endurance, and enhances overall strength. They engage multiple muscle groups simultaneously, including the core, arms, shoulders, and legs, making them an efficient and effective tool for both strength training and cardiovascular conditioning.
- Duration: 3 rounds each exercise lasting 45 seconds.
- Battle Rope Waves: 3 x 45 seconds.
- Lateral jumps over battlerope and inchworms: 3 x 45 seconds.
- Sandworm Slams: 3 x 45 seconds.
- Lateral jumps over battlerope and spiderman pushup: 3 x 45 seconds.
- Battlerope spirals: 3 x 45 seconds.
Station 5: Core:
- Aim: Exercises to target all of the core.
- Reps/Sets: 3 rounds of the required reps.
- Hollow rock w/ hollow hold – 10 rocks then hold for 10 seconds.
- Swiss Ball Stir-the-Pot – 20 ‘stirs’. Rotate forwards in both directions.
- Mountain climbers – x 40 reps.
- Reverse Plank with Hip Dips: x 20 reps.
- Plank with alternate leg lifts – 20 leg lifts (10 lifts each leg).
- Hip dips plank: x 20 reps (10 each side).
- Butterfly sit ups – x 20 reps.
Station 6: Fremen Desert Trek (Endurance Finisher):
- About: A Speed play-style cardio session involves alternating between periods of faster-paced running and periods of slower recovery. This can be undertaken outdoors or on a treadmill.
- Duration: 20-30 mins.
Warm-up: Begin with a 5-10 minute brisk walk or light jog to prepare your muscles and cardiovascular system for the workout ahead.
Speed Intervals: Start jogging at a comfortable pace for 5 minutes to establish your baseline. Then, increase your speed to a moderate or fast pace for 1-2 minutes, pushing yourself slightly out of your comfort zone. After the fast interval, return to a slower pace for 1-2 minutes to recover. Repeat this pattern of alternating between faster and slower intervals at random intervals/random time periods for 20-30 minutes.
Cool Down: Finish the session with a 5 minute cooldown, gradually reducing your pace to a comfortable jog or walk to allow your heart rate to return to normal and prevent muscle soreness.
Stretches (5 minutes): Finish the workout with static stretching exercises to relax the muscles and improve flexibility. Focus on stretching the legs, hips, back, and shoulders, holding each stretch for 20-30 seconds.
House Harkonnen Workout
House Harkonnen
House Harkonnen, led by the cunning Baron Vladimir Harkonnen, epitomizes brutality and ruthlessness in the universe of Dune. Known for their insatiable thirst for power, they employ cunning political maneuvers and military prowess to achieve dominance. Their stronghold on Giedi Prime reflects their oppressive nature, ruling through fear and intimidation. Despite internal strife, the Harkonnens remain a feared and formidable force, driven by their relentless pursuit of power and control.
About the Workout:
- This House Harkonnen inspired workout embodies the ruthless and savage nature of the noble family, integrating intense strength training, aggressive combat techniques, and unwavering determination.
- Work through the stations in order.
- Adjust the intensity of each exercise to push your limits, reflecting the Harkonnens’ unyielding pursuit of power. Remember to stay hydrated and listen to your body throughout the workout.
- Duration: 45 minutes (approx).
- Equipment required: Barbells, kettlebells, dumbbells, battleropes, sandbags.
Station 1: Giedi Prime - Kettlebell Primer
Giedi Prime is the industrial heartland of the Harkonnen empire, is a harsh world characterized by its brutal landscapes and unforgiving conditions. Test yourself here and forge your strength with this kettlebell primer to prepare you for what lies ahead.
- Kettlebell Swings: 3 sets of 15 reps.
- Pushups using KB’s: 3 sets of 15 reps.
- Goblet Squats: 3 sets of 12 reps.
- Kettlebell High Pulls: 3 sets of 12 reps.
- Turkish Get-ups: 3 sets of 5 reps on each side.
Station 2: Beast Rabban's Barbell Hell
This station emphasizes strength development by focusing on heavier weights and lower repetitions, promoting muscle growth and enhancing overall strength.
- Deadlifts: 4 sets of 10 reps.
- Barbell Rows: 4 sets of 10 reps.
- Bench Press: 4 sets of 10 reps.
- Military Press: 4 sets of 10 reps.
- Barbell Lunges: 4 sets of 10 reps each leg.
Station 3: Brutal Strength Circuit
This station combines various explosive and dynamic movements to target multiple muscle groups, enhance cardiovascular fitness, and improve overall strength and power.
- (2 x 1-minute rounds of each station)
- Kettlebell Snatches: 1 minute.
- Battle Rope Slams: 1 minute.
- Sandbag Over-the-Shoulder Toss: 1 minute.
- Sledgehammer Slams (Alternative: KB woodcutters): 1 minute.
- Sandbag front and back squats: 2x reps front then 2x reps back for 1 minute.
Station 4: Savage Endurance Challenge
This Harkonnen Challenge is designed to enhance stamina, strength, and mental resilience.
- (2 x 1-minute rounds of each station)
- Box Jumps: 1 minute.
- Wall Sit: 1 minute.
- Farmer’s Walk (with heavy dumbbells or kettlebells): 1 minute.
- Dumbbell/Kettlebell thrusters: 1 minute.
- T-Push ups: 1 minute.
(Repeat 2 rounds).
Station 5: Core Punisher
- Aim: Exercises to target all of the core.
- Reps/Sets: 3 rounds of the required reps.
- Russian Twists: 1 minute.
- Standing Barbell Rollout: 1 minute.
- Bicycle Crunches: 1 minute.
- Leg Raises: 1 minute.
- Barbell sit-ups: 1 minute.
- Turkish Hinge: 1 minute (30 seconds on each side).
- Kettlebell around the world: 1 minute (30 seconds change direction).
Station 6: Finisher: Sardaukar Massacre
The Sardaukar are elite soldiers in the universe of Dune, renowned for their formidable combat skills and unwavering loyalty to the Padishah Emperor. Trained from a young age in harsh conditions on the prison planet Salusa Secundus, they exhibit a ruthless mentality forged through rigorous discipline, indoctrination, and devotion to the Emperor’s cause.
This Sardaukar-inspired finisher embodies relentless intensity and unforgiving determination, mirroring the unyielding nature of these formidable warriors. Push yourself to your limits with a finale that demands nothing short of absolute commitment and strength!
Format: AMRAP – Complete as many rounds as possible in 10 minutes.
- Heavy Bag Strikes: 20 seconds.
- Kettlebell Swings: 20 seconds.
- Burpees: 20 seconds.
- Push-ups: 20 seconds.
- Treadmill sprints: 30 seconds.
Repeat for time.
Bene Gesserit Workout
The Bene Gesserit
The Bene Gesserit, are a secretive sisterhood in the Dune universe, master physical, mental, and spiritual disciplines, including advanced martial arts and political maneuvering. They wield the “Voice” to manipulate others and employ meditation and visualization to shape events. With their extensive training in these areas, they are able to influence events on a grand scale. They often work behind the scenes to shape the course of history and further their mysterious goals.
About the Workouts:
- This Bene Gesserit workout aims to blend physical, mental, and even (may I say it) spiritual elements for full development. This workout contains elements of flexibility, yoga, martial arts, strength and conditioning drills and core strength exercises to build resilience and vitality. Overall, the Bene Gesserit workout offers a full workout, cultivating discipline and mastery over body and mind.
- Work through the stations in order.
- Adjust the intensity and difficulty of each exercise to match your fitness level, and remember to stay hydrated and listen to your body throughout the workout.
- Duration: 45 minutes (approx).
- Equipment required: Dumbbells, barbells, medicine ball, a rowing machine.
1. Mastery of Mind and Body Station:
The Bene Gesserit training regimen encompasses a rigorous blend of physical, mental, and spiritual disciplines. The first station in this workout will incorporate Vinyasa Yoga moves to cultivate flexibility, strength, cardio, coordination, balance, and mental well-being, mirroring their holistic approach to training.
- 3 Vinyasas in total.
- Perform each Vinyasa for 5 minutes.
- 15 minutes total.
- Transition between the different poses as listed.
- Hold each pose for 10 seconds.
- Repeat for time.
- On completion of vinyasa 1 reset the clock before moving straight onto vinyasa 2 and 3.
- No rest between sets or vinyasas.
1st Vinyasa:
- (From Standing). Sun salutation.
- High plank.
- Low plank.
- Upward dog.
- Downwards dog.
- Dolphin Pose.
- Bow pose.
2nd Vinyasa:
- (From Warrior 1 – Right side).
- Low Lunge Left and Low Lunge Right.
- Right side Triangle pose.
- Left Side Triangle pose.
- Right side revolved triangle.
- Left side revolved triangle.
- Tree pose (left side).
- Right side tree pose.
3rd Vinyasa:
- Warrior I – Left side forwards.
- Humble Warrior (left leg forward).
- Wide Leg Forward Fold.
- Low Plank.
- Upward Dog.
- Downwards Dog.
- Right side Warrior I.
- Humble Warrior (right leg forwards).
- Right side forward Warrior II.
- Warrior II (left side forward).
- Chair Pose.
- (Left leg back) Warrior III.
- Warrior III (right leg back).
2. Sisterhood Conditioning Station:
EMOM – 4 rounds for each station. 12 mins total.
- 1st Round: 4x EMOM – Overhead Squats and Renegade Rows – 6 reps left OHS, 6 reps right OHS. 6x rows on each side.
- 2nd Round: 4x EMOM – Romanian Deadlifts and Bent-over Rows – 12 reps each.
- 3rd Round: 4x EMOM – Dumbbell Chest Press and Lunges with Dumbbells – 12 reps each.
Station 3: Martial Arts Station.
The Bene Gesserit exhibit mastery in martial arts, honing their combat skills to a razor’s edge through disciplined training and precision techniques. Their proficiency in hand-to-hand combat reflects a deep understanding of body mechanics and strategic application, making them formidable adversaries in the Dune universe.
- 3-minute rounds.
- Martial arts shadow boxing combos combined with exercises.
- Perform combo then undertake required reps of exercise.
- Continue for time.
- 4 stations total. 12 minutes of work.
1. First station:
- Parries x 2, high block left, high block right, duck and counterattack (any combination).
- Transition into 3 x DB goblet squats.
- Repeat for time.
2. Second station:
- Jab, uppercut, knee, mid-level kick.
- 2 x DB jump squats.
- Repeat for time.
3. Third station:
- Jab punch. Stance switch, jab, punch, kick.
- 2 x DB push-up and renegade row.
- Repeat for time.
4. Fourth station:
- 2 x elbow strikes, 2 x clinch knees.
- Dumbbells clean and press x2.
- Repeat for time.
Station 4: Warrior Enlightenment - Bodyweight Exercises Station:
This station offers a comprehensive blend of strength, agility, and explosive power training.
- Judo Push-Up: 3 x 12 reps.
- MMA Kick-Throughs: 3 x 10 reps each side (20 total).
- Pistol Squats: 3 x 10 reps each side (20 total).
- Cossack squats: 3 x 10 reps each side (20 total).
- Reverse burpees: 3 x 15 reps.
- Med ball oblique slams: 3 x 15 reps.
Station 5: Core Strength and Stability.
- Aim: Exercises to target all of the core.
- Reps/Sets: 3 rounds of the required reps.
- Plank with Shoulder Taps: 3 x 20 reps (10 each side).
- Oblique V-ups: 3 x 20 reps (10 each side).
- Weight-Plate crunches: 3 x 12 reps.
- Incline Reverse Crunch: 3 x 12 reps.
- Glute Bridge March: 3 x 24 reps (12 each side).
- Single-Leg Lowering: 3 x 24 reps (12 each side).
- Banana rolls: 3 x 1 minute (10 seconds hold prone cobra hold. Turn. 10 seconds hollow rock hold. Turn. Repeat for time).
6. Sisterhood Ascension Finisher:
The Sisterhood Ascension Finisher will test your strength, endurance, and mental resilience. The finisher combines dynamic movements with static holds to challenge practitioners to their core. Get ready to elevate your training and ascend to new heights of strength, flexibility, and concentration in body and mind.
Format: AMRAP – 10 minutes.
- Pushups with low plank hold: 10 x pushups. 30-second low plank hold.
- Kneel to stand with squat hold: 20 x kneels to stand (10 each side). 30 seconds plank hold.
- Wall balls with Burpees: Wall balls x 15 reps. 10 x burpees.
- Bodyweight Row with Rowing: Rows x 12 reps. 40 seconds rowing.
- Shuttle runs: 5 ms. 10 ms. 15ms. Repeat for 40 seconds.
Remember to cool down, stretch and drink water!
Workout Complete!!
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Ancient Pankration – Combat Sport of Ancient Greece
Pankration was an Ancient Greek no-holds-barred martial art combining aspects of boxing and wrestling, introduced
