With the big-screen adaptation of "The Hunger Games" hitting theaters Friday, we were amped to channel our inner Katniss with a warrior-esque workout at New York Sports Clubs' new "Train Like a Tribute" class. The rigorous routine is 45 minutes of cardio and weights that'll get your body in shape for the four skills necessary for all Tributes: archery, tree climbing, speed work and strength training.

At the start of the class, you'll sprint to the Cornucopia (yep, they made a real Cornucopia) for supplies like weights, mats and archery bows, and then compete with fellow class-goers in circuit training exercises -- all while evading threats from the Gamemakers (instructors), like Tracker Jacker attacks and mutant dog chases. The class is free for members and non-members alike, but if you can't make it to the gym, try these moves at home.

1. Peeta Presses: Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat. Complete fourworking sets: First 12 reps, then 10, then eight, then six.

2. Capitol Crunches:
Lying flat on your back with a weight overhead and arms straight, lift your upper body to a seated position with arms overhead. Keep legs extended flat on the ground the entire time. Core movements are critical for tree climbers, who spend time twisting and turning while ascending the tree. Complete three sets of 10.

3. Katniss Kickbacks: Step forward with the leg opposite of the arm performing this move. Bend forward at the waist, and keep back parallel to ground. With the dumbbell in a neutral hand position (halfway between pronated and supinated), the elbow of the arm in use should be at a 90 degree angle to the ground. Extend the weight up and away from the body creating a straight line of the arm. Complete three sets of 10.

Class info

NYSC, 86th and Lexington with Eric Salvador

Tuesdays at noon

March 27 through the end of April


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