Without a doubt two of the absolute biggest names in the superhero industry are Batman and Superman. These icons are generally recognized as Gods who have superhuman powers which they use to protect humanity.
Fighting for the rights of man and all the evil it can produce is no easy task. At any moment one of our heroes may need to spring into action and lift a car, fight a villain or simply deal with basic human challenges of everyday life like waiting in line at the coffee shop.
So how do our hero’s stay in shape to face the challenges of everyday super human life?
They workout!
And I’m going to show you how you can get superhuman results in your own workouts.
Batman
Batman is the greatest detective in the world. Strangely enough he actually has no true super natural superhero powers. He instead relies on his genius intellect, martial art abilities, detective skills, vast wealth, cutting edge technology and most importantly the will to succeed.
Bruce Wayne, Batman’s secret identity is the ultimate billionaire playboy. Fast cars, big houses, beautiful women and fine glasses of ginger ale suit his fancy.
Between living the everyday billionaire lifestyle and spending your week nights as the caped crusader we can definitely ensure Batman wastes no time in the weight room. When he trains he trains with purpose. He takes a minimalistic approach and does quick, hard, high intensity workouts to maintain his physical condition. To earn the physique of the Bat you have to bust ass!
Batman Workout
In this workout you will target all elements of the human anatomy. Strength, Power, Endurance, Agility and over all super human conditioning. The workout itself will take no more than 30 minutes and can be done in less as your conditioning improves.
Required Equipment
Plyometric box (For Jumping)
Barbell and weight plates
Pull up bar
Dip Station
Jump Rope
Bat Mask (Optional)
Warm Up
Bear crawls
3 Sets of 1 minute
Start in a push-up position with the hands shoulder-width apart and the legs straight out directly behind the body about hip-width apart, keeping the knees bent. Push the toes of the left foot into the floor while squeezing the right thigh and glute. Move the left hand and the right leg forward to start crawling.
Alternate the arm and leg movements while keeping the back straight and the hips and shoulders at the same height. Crawl for a desired distance.
The Workout
After completing your warm up (Batman doesn’t risk injury) begin by setting up the room. You will need a Plyo box (For Jumping) a barbell with plates, pull up bar, dip stand, jump rope and a timer set for 30 minutes. Your workout is as follows as many rounds as possible in 30 minutes. Shoot for at least 4 rounds and keep moving the entire time. Batman needs no rest!
Box Jump- 12 Reps
1. Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box.
2. When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box.
Barbell Front Squat to Push Press- 5 Reps
1. Grab a bar racked at shoulder height, with an overhand grip slightly wider than shoulder-width apart. Rotate elbows underneath the bar so palms face upward and the bar rests on top of your shoulders. Unrack the bar, step backwards, and place feet slightly wider than shoulder-width apart.
2. Keeping core tight and chest tall, squat down low while balancing your bodyweight throughout the mid-foot. Once you reach the bottom, pause, and then push quickly back up to the starting position.
3. As you stand, explosively press the barbell over your head, using generated momentum to help fully extend your arms. Hold the barbell steady overhead and then slowly lower the weight back to the starting position.
Chin ups- Failure
1. Step up and grasp bar with underhand shoulder width grip.
2. Pull body up until elbows are to sides. Lower body until arms and shoulders are fully extended. Repeat.
Jump Rope- 50 hits
Jump on the balls of your feet with your body fairly erect. Your heels should not touch the ground, and your elbows should be near your sides with your wrists doing the work, not your arms.
Dips- Failure
1. Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
Bear Crawl – 1 minute
Start in a push-up position with the hands shoulder-width apart and the legs straight out directly behind the body about hip-width apart, keeping the knees bent. Push the toes of the left foot into the floor while squeezing the right thigh and glute. Move the left hand and the right leg forward to start crawling.
Alternate the arm and leg movements while keeping the back straight and the hips and shoulders at the same height. Crawl for a desired distance.
Finished!
Repeat the above exercise for the correct repetitions for 30 minutes. After that grab your protein shake, bat mask and get the hell out of the weight room and off to fight the wrongdoers of the world!
Superman Workout will be published soon in (part 2)
