The Superhero Workout

It's opening weekend for the much anticipated Watchmen movie. With the exception of Dr. Manhattan, all of the Watchmen are just average people who happen to be superheros. Counting out all of the classic heroes that become powerful by means of high doses of gamma radiation or millions of dollars worth of advanced technology, what makes a superhero? Well aside from nerves of steel and maybe an agenda I'm going to say strength, flexibility, speed, agility and endurance.

Sounds a lot like what we want out of training, right?

So I went ahead and developed the Superhero Workout combining all elements of what it takes to be a superhero. After finishing this workout, all you will need is a costume and you're set!

Let's get started.

The Superhero Workout
Time- 1hr
Equipment- Dumbbells, chin up bar, jump rope and Stability ball
Level - Intermediate to Advanced

Warm Up
3 minutes of jogging on the spot, 2 minutes of arm circles and upper body dynamic stretches.

T Push up (Hold weights where your hands would go for a standard pushup. After each rep go right in to side side plank, alternating sides, using weights as resistance
Reps-10, (break 30 sec) 9, (break ") 8, (break") 7, (break").......1. (break) for a combined total of 55

Stretch chest for 2 minutes

Romanian Deadlifts (use a weight that can get you to 10 reps with a challenge)
Reps- 10, (break 1 min), 9, (break 1 min).......1, (break 1 min) for a combined total of 55

Note: not only are Romanian Deadlifts great for a powerful low body but it takes a lot of endurance to be able to do them. Lifting a weight off the ground with proper posture will prepare you for saving civilians.

Stretch low body for 2 minutes

Pull Ups (Use a stability ball underneath for assisted)
Reps- 15
Mixed Grip
Reps- 30 (15 each side)
Chin Ups
Reps- 15
Flexed Arm Hang + Leg (or knee) raise
Reps- 15

Note: The pull up sequence should be timed. Work on improving your speed from workout to workout. An average time is 15 minutes. Pull ups with improve your grip strength for hanging outside of buildings.

Stretch back, biceps and shoulders for 2 minutes

Box Jumps or Step Ups (use a stair, aerobic step or low bench)
Reps- 25, (break 2 mins) 25 for a combined total of 50

Note: Being able to jump high and accurately is definitely a must for the superhero in training. This exercise improves co-ordination, endurance, speed and agility.

Burpees
25

Jumping Jacks
50

Tricep dip and walk
To do this exercise use a step (or bench) and do dips as you normally would (with feet on a stability ball) except this time, after every rep try moving your hands (one at a time) a few inches over and then maneuver the ball over as well. This will help you practice supporting your weight with your upper body for hiding in ceiling corners.
Reps- 20

Stretch triceps for 1 minute

ABS
Weighted Stability ball crunches
Reps 25, 25, 25
Weighted side-side (one side at a time) stability ball crunches
Reps 25, 25
Front plank with one foot on top of the other
30 sec
Switch feet positioning
30 sec
Side plank
30 sec
Other side
30 sec

Full body stretch 5-10 minutes

This is a tough workout (what can I say, superhero status doesn't come easy!) so take your time and know your limitations. Make modifications whenever necessary.

Enjoy!

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