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11 Exercises to Strength Train Like Tris from Insurgent

There's a reason last year's Divergent film—the adaptation of the wildly popular first book in Veronica Roth's Divergent dystopian series—made over $150 million: Tris, the 16-year-old protagonist so aptly played by Shailene Woodley is the kind of herione women of any age can get behind. Underestimated by the men around her and at the center of a witchhunt that threatens to tear her world apart, Tris becomes a dauntless leader dead-set on changing society as she knows it. And if that means jumping on to moving trains, zip-lining from roof to roof, or infiltrating enemy compounds, so bet it. 

As a member of the Dauntless faction, Tris is the very definition of strength—and we're talking physical and mental. Maybe you're not facing mind-controlled soldiers hell-bent on destroying you on a daily basis, but couldn't we all benefit from that kind of peak condition? In honor of the movie adaptation of Insurgent, the second installment in the Divergent series, which hits theatres today, we rounded up some of our favorite total-body toning exercises that promote general badassery. Add these to your workout routine, and you'll be ready to take on the world.

Total Time: up to 30 minutes

You will need: Free weights

1. Jab Cross Power Drill

A.

Stand with right foot forward, elbows bent “on guard” in front of ribs, and hands in fists. Throw a jab punch with right arm by extending right arm out, turning palm toward the floor, then immediately drawing elbow back into on guard.

B.

Throw a cross punch with left arm, extending left arm forward, turning palm toward the floor, rotating right hip into punch, and lifting left heel off the floor. Return to start. Continue alternating jab and cross for 1 minute, then switch sides and repeat.

2. Hook Kick

A.

Stand with right foot forward and hands in fists by chin. Step left foot into right heel, rotating left heel slightly forward. Raise right knee to the chest and then extend right leg up and to the right on a diagonal, pointing foot.

B.

Bend knee and draw right heel back toward hip, tracing a semi-circle with the foot, then set right foot back on floor. Repeat with opposite leg.

3. Skull Crush Crunch

A.

Grab a pair of dumbbells and lie faceup with knees and hips bent about 90 degrees. Bend elbows about 90 degrees so that the weights are in line with shoulders, palms facing in.

B.

Brace abs in tight and crunch up, lifting head and shoulders off the floor as arms extend to ceiling (keep elbows lined up over shoulders). Slowly return to start and repeat.

4. Plié Punch

A.

Holding a pair dumbbells at hips with elbows behind body, stand with heels together, toes turned out about 45 degrees. Keeping heels pressed together, extend left arm in front of shoulder, palm facing down.

B.

Take a wide step to the right and switch arms, pressing right arm forward as left elbow bends, lowering into a grand plié position by bending both knees out over toes, shoulders stacked over hips. Slide right heel back into left as arms switch. That's one rep. Repeat until all reps are completed, alternating sides each time.

5. Prisoner-Squat Hop

A.

Stand with feet slightly wider than hip-width apart, hands clasped behind head. Pushing hips back, lower into a squat, tracking knees over toes and keeping chest lifted.

B.

Jump straight up as high as possible, landing back in squat position.

6. Cross Chop

A.

Stand with feet wider than hip width, holding dumbbell. Bend elbows and raise dumbbell to right shoulder (as if winding up to hit a baseball with a bat), rotating torso to the right, lifting left heel off the floor in preparation for the chop.

B.

Engage abs and quickly lower dumbbell down and across to left knee, rotating torso to the left and lifting right heel to lower into a left lunge. Immediately return to start. Do 12 reps; repeat on opposite side.

7. Spider Run

A.

From a plank position with feet together, bend left knee to side of left elbow.

B.

Quickly step left foot back to plank and immediately lift right knee to side of right elbow. Continue, alternating legs.

8. Deadlift Row

A.

Stand with feet hip-width apart and knees slightly bent, abs engaged, holding dumbbells. Hinge forward, bringing chest toward the floor, keeping spine naturally straight.

B.

Bend elbows and pull dumbbells to sides of torso, squeezing shoulder blades back and together. Extend arms to return to starting position.

9. Bear Crawl

A.

From an all-fours position, brace abs in tight and lift hips slightly so knees raise off the floor. Step or "crawl" forward with left hand and left foot.

B.

Immediately crawl forward with right hand and right foot. Keep abs drawn in tight during the entire movement. If you run out of room, simply travel as far forward as possible and then crawl backward. Continue the movement for 45 seconds.

10. Lunging Power Hop

A.

Step left leg back into a lunge, swinging left arm forward.

B.

Jump straight up, pushing off right foot and bending left knee in front of hip, swinging right arm forward to help power the jump. Land in starting position. Switch legs to complete set.

11. Power Pushup

A.

From plank position, lift hips up and press chest toward thighs so body resembles an upside-down "V," pressing heels as close to floor as possible. (Bend knees if needed.)

B.

Engage abs and quickly shift back into plank position. Immediately lower into a triceps pushup, bending elbows in by sides and lowering body as close to the ground as possible. (Modify on knees if needed.) Return to start.

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