6 Fast Twitch Muscle Workouts for Nerf Shootout

6 Fast Twitch Muscle Workouts for Nerf Shootout

6 Fast Twitch Muscles Workouts for Nerf Shootout
Train for the SAFRA Nerf Challenge with these circuit training exercises!

When you’re within the enemy’s crosshair, you rely on your fast twitch muscles to make a quick escape and avoid getting hit. The largest and most powerful muscular movers in the body, the fast twitch muscles are responsible for quick and explosive movements that are necessary in almost any sport.

To prep you up for the upcoming SAFRA Nerf Challenge 2016, we’ve got EnergyOne fitness instructor, Jason Chua, to plan a circuit training comprising of 6 exercises you can work on to target these fast twitch muscles so that they can grow in both strength and speed!

Shuffle with Medicine Ball
A swift side shuffle is essential to dodge direct Nerf bullets!

1. Shuffle with Medicine Ball

No need to panic when you’re tasked to distract the enemy in the open field, provided that you’ve mastered the skill of shuffling side to side! This agility exercise trains up your hand-eye coordination and toughens your heart and legs.

Targets

Tricep, calf, ankle, quadriceps, abductor, chest

Reps

10

Rest

1 min

Equipment used

Rebounder, Medicine Ball

Position yourself with the Rebounder in front and a Medicine Ball on hand. As you step to the left with your left leg, bounce the ball against the Rebounder. Catch it as you land on the left and throw it again as you shuffle to the right. Each side shuffle is considered as 1 rep. Repeat for 10 reps and rest for 1 minute before proceeding to next exercise.

Walking Lunges with Trunk Rotation
Walking lunges to boost your leg strength

2. Walking Lunges (with trunk rotation)

In a Nerf battle, it is essential to follow these two principles – shrinking your body frame to minimize the chances of getting hit and maintaining upper body stability to gun down enemy targets while on the move. This exercise aids both the defensive and offensive nature of the game.

Targets

Quadricep, glute, hamstring, core

Reps

15

Rest

1 min

Equipment used

Medicine Ball

Stand upright, feet together with the Medicine Ball held in front of you. Take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to a 90-degree angle. In that same motion, rotate your upper body to the right side.

Push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. At the same time, rotate your upper body to the left side. This is considered two reps. To maintain balance, ensure that you are facing the ball as you lunge forward.

Shuttle Run
Develop your sprint power by pushing yourself to run faster each time!

3. Shuttle Run

Short burst running is essential in the Nerf battlefield. This agility exercise is very effective in training your leg muscles and speed at the same time.

Targets

Quadricep, calf, hamstring

Reps

4

Rest

1- 2 min

Measure a suitable sprint distance and mark the start and end points. Start off with your dominant leg forward. In one short burst, sprint to the other side of the line, and then sprint back again. This completes two reps. Set a time limit and challenge yourself to shorten it as you progress.

Dynamic Lunge
Set your enemy off balance with this sudden move!

4. Dynamic Lunge

A surprise attack can catch your enemies off-guard and give you an edge in the battle. This exercise will train up your muscles so you can make that sudden strike that would sure stun your enemy!

Targets

Quadricep, glute, hamstring

Reps

10

Rest

1 min

Equipment used

Medicine Ball

Begin with feet hip width apart and a medicine ball held near your chest. With a slight jump, take a step forward and bend the back leg. Both knees should be at 90-degree angles. In a swift motion jump up and alternate the position of your legs. Ensure that your overall body is upright and keep your balance while lifting yourself up.

Leopard Crawl
Under heavy enemy fire? Go down under and leopard crawl back to position!

5. Leopard Crawl

Just like any battlefield with heavy enemy fire overhead, often times you may need to perform a leopard crawl to keep your frame low and escape danger.

Targets

Whole body conditioning

Reps

15

Rest

1 - 2 min

Both hands and feet should be on the ground. With knees and elbows slightly above ground, start off with your right hand stretching upwards and left knee touching the left elbow. Then, stretch your left hand up and touch your right knee to the right elbow. Your knees should always stay inside your elbows. Continue this movement for 15 reps.

Battle Rope
Battle Rope training targets the body primary movers – the core and upper body muscles

6. Battle Rope

Steady arms are required for a steady aim. This high-intensity workout toughens up your arm, upper and core body, plus increases your endurance in a Nerf battle.

Targets

Shoulder, chest, forearm, core, back

Reps

20 – 30 seconds

Equipment used

Battle Rope

Position yourself in front of the Battle Rope. Take an end in each hand with your arms extended at your side. Initiate the motion by raising one arm to shoulder level as quickly as you can, and raise the opposite hand when your other arm drops to the starting position. Continue alternating your left and right arms for about 20 – 30 seconds. Ensure that both your shoulder and core are stable.


Once you’ve completed these 6 exercises (1 cycle), rest for approximately 3 minutes or less before starting the next cycle. Try to complete 3 cycles within 45 minutes. Remember, shorter resting time between each exercise gives you more intensity and power.


Gear up and sign up for action-packed events like the SAFRA Nerf Challenge or sports courses and activities!

Not a member with EnergyOne Gym yet? Sign up before 31 March 2016 and stand to win a staycation at D’Resort and enjoy special membership promotions!

Check out the other interviews we had with EnergyOne Fitness guru Jason Chua, from how to boost up arm strength to exercises to survive a zombie apocalypse!

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