Batman vs Superman is to be released later this month, and everyone’s getting quite excited about it. The reality, though, is that Superman would wipe the floor with the bloke in the fancy suit. With that in mind, here are three workouts from Virgin Active fitness trainer Adam John – inspired by the man with an affinity for lycra that rivals we runners’:
Superman Workout 1 (Speed):
‘’Superman can run faster than a moving bullet due to his sprinting ability. Adam recommends these exercises twice per week to build Superman-esque speed.’’
- TiYR/Heavy Dumbell carry – push not just for regular speed, but for Super Speed!
‘’If you haven’t got a TiYR, try using heavy dumb-bells. Place a marker around 10 metres away from your starting position. Pick up the TiYR by standing in the middle and using the handles to lift up to hip height. Lift your chest high. Walk from one marker to the other without putting the TiYR down. Complete 3 sets of 60 seconds work with a 60-second rest between sets.’’
- TRX Hamstring Curls – Strengthen and shape your glutes and hamstrings ready for the famous tights.
‘’Place your heels into the TRX foot straps. Lay flat on your back with your head on the ground. The further away from the anchor you move, the more difficult this exercise will be. With your palms at your side, lift your hips off the floor so that you balancing your weight between your shoulders and the TRX. Curl both heels into towards your body, keeping your hips lifted. Push your heels away whilst still keeping your hips lifted. Repeat for 10 reps. Complete 3 sets with a 60-second break between sets.’’
Superman Workout 2 (Strength):
Superman is undoubtedly super strong and pretty much bullet proof. Virgin Active National Fitness Trainer Adam John recommends the following body weight strength based exercises to bullet proof your body. Alternatively he recommends trying one of Virgin Active’s 30-minute GRID Strong classes.
- The 3 minute push up challenge – This is real superhero stuff!
‘’Start in a push up position. Complete 10 reps, then hold the push up position for 10 seconds. As soon as the 10 seconds are up complete 9 push ups, then hold for 9 seconds. Once the 9 seconds are up complete 8 push up and then hold for 8 seconds. Complete this drill all the way down to 1 push up followed by a 1 second hold. Aim to finish inside 3 minutes.’’
- Tombstones – Even Superman gets knocked down, but he gets up with super speed!
‘’Start by lying on your back, legs stretched out, hands down at your side. With as much super speed as you can muster, bring yourself up to a standing position by moving forwards and jumping up into a standing position. Quickly return to your starting position. Repeat as many times as you can over a 30 second period. Complete 3 rounds of 30 seconds, with a 30-second rest after each round.’’
Superman Workout 3 (Stamina):
Superman is super strong, fast and powerful with the stamina to match, helping him keep up with Metropolis’ fastest villains! Virgin Active National Fitness Trainer Adam John recommends these exercises twice per week to help increase your stamina. Alternatively he recommends Virgin Active’s 30-minute GRID Fit sessions.
- The Burpee endurance test – This will really test your endurance, agility and strength to a level Superman would be proud of!
‘’From a standing position, crouch down so your palms are flat to the floor. Kick both feet back, landing on the balls of your feet. Jump your feet back in and return to the standing position. Complete 60 seconds of burpees. After 60 seconds, hold the fully extended burpee position for 20 seconds (like a push up position) and complete the next round of burpees for 60 seconds. Repeat this process for 3 rounds.’’
- Kettlebell Clean & Press – Get every fibre in your body working whilst building your endurance
‘’Stand with your feet shoulder width apart. Squat down and pick up the Kettlebell by the handle. Clean the Kettlebell to your shoulder by extending the hips as you pull the kettlebell towards your shoulder. As you do, rotate the wrist so your palm faces forwards. Soften into your knees, and press the Kettlebell directly above you, using the momentum of your body. Lower the Kettlebell to the floor and repeat on the opposite side. Complete 12 reps for 3 sets with a 60-second break between sets.’’
