The Harry Potter Fitness Series 2.0: The Order of the Phitnix

The Harry Potter Fitness Series 2.0: The Order of the Phitnix

By Vanessa Palencia and Nicholas Galvan

Welcome back to the magical world of Harry Squatter!

We are pleased to inform you that you have leveled up at Swollwarts School of Liftcraft and Weightsary.

Now that you have adequately prepared yourselves for the inevitable clash of Lord Waddlemort’s followers in Dumbbelldore’s Army fitness course, Harry and his friends would like to challenge you to push yourselves to be the best wizard you can be by strengthening yourselves. The Order of the Phitnix fitness regimen is designed to help you build strength by incorporating more weights into your routine.

Please find enclosed a list of all necessary equipments.

Term begins on _________. We await your owl with your before and after photos no later than a month after the term session has started.

Required List:

·      Access to Gymsmeade (gym membership)

·      3 Cloaks of liftability (gym clothes)

·      2 Levitation shoes (gym shoes)

·      Muscle potion (protein powder)

·      Energy potion (BCAAs)

·      1 month of House of Prepared Meals (meal plans)

·      Knowledge of Aguamente spell

Expelliarmus Day

4 sets of 12-15 reps

Barbell bicep curls

Rope pulldowns

Underarm pullups (4 sets to failure)

Single-hand underarm pulldowns

Inner biceps curl

Dumbbell kickbacks

Abarecium:

Sit-ups (4 sets of 20 reps)

 

Wingardium Legiosa Day

4 sets of 12-15 reps

Smith machine barbell squats

Barbell lunges

Calf raises

Leg extensions

Leg curls

Barbell deadlifts

Abarecium:

Decline russian twists (4 sets of 20 reps)

 

Exchesto Patronum Day

4 sets of 12-15 reps

Bench press

Incline bench press

Dumbbell flyes

Dips

Push-ups (3 sets to failure)

Abarecium:

Side crunches (4 sets of 25 reps)


 

Backium Emendo Day

4 sets of 12-15 reps

Back Extensions

Bent-over barbell row

Dumbbell row

Lat pulldowns

Dumbbell shrug

Abarecium:

Leg tucks (4 sets of 20 reps)

 

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