The Superman Workout You Need Before You Wear a Cape

A true Superman workout probably involves train cars, tanks, anchor chains, and bridge cables (ya know, for his jump rope).

While you'll probably never be faster than a speeding bullet or able to leap a tall building (not that those are necessary powers on a daily basis), you can't deny that Superman makes those blue and red tights look good.

Whether you wear a cape like Superman or a thick pair of glasses like Clark Kent, you'll get superhero fit with these workouts.

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Workout Prep

It’s never a good idea to jump right into a workout without properly warming up.

Here’s a short routine to get the blood pumping before you put a cape for this workout.

  • 10 x Jumping Jacks

  • 10 x Seal Jacks

  • 10 x Pushups

  • 5 x Pullups

  • 10 x Air Squats

  • 10 x Front Lunges (5 on each leg)

  • 10 x Back Lunges (5 on each leg)

  • Plank for 30 seconds

Instructions

  • Complete 3 rounds

  • No rest between sets

  • 15-30 seconds rest between rounds

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Workout Routine A - Max Reps

Here’s the list of equipment you’ll need for this muscle-shredding routine:

During this circuit training routine, you’re going for max reps for the time listed:

  • 30 Seconds - Push Press (Dumbbells)

  • 30 Seconds - Basic Jump

  • 30 Seconds - Pull Ups

  • 30 Seconds - Boxer Skip

  • 30 Seconds - Bent Over Row (Dumbbells)

  • 30 Seconds - Crisscross

  • 30 Seconds - Burpees

  • 30 Seconds - Freestyle Jump

Notes:

  • Complete 2-3 rounds

  • Rest 1 minute between rounds

  • Rest 10-15 seconds between sets

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Workout Routine B - Big Lifts

Here's the list of equipment you'll need for this kryptonian routine:

  • Barbell

  • Squat Rack

  • Incline Bench

  • Kettlebells

  • Jump Rope

ATTENTION: In this routine, when working up to your 1 rep max (1RM) for each working set, perform as many warm-up sets at a lower weight as needed. Keep warm up sets below 10 reps each to conserve energy.

Phase 1 (1RM)

  • Hang Clean & Jerk

Phase 2 (Superman Set - 1 rep of each movement in a row)

  • Clean Pull

  • Power Clean

  • Front Squat

  • Push Press

  • Split Jerk

Complete 4 sets

Phase 3 (1RM)

  • Front Squats

Phase 4 (Superset)

  • Front Squats - 7 reps (at 70% of 1RM)

  • Back Squats - 13 reps

  • Complete 3 sets

REST

  • 30-45 seconds between warm-up sets, 90-120 seconds between working sets.

  • Freestyle Jump Rope between each phase (1 minute)

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Recap

Even Superman would find this workout challenging. Remember to pace yourself, hydrate, and know your limits.

The lesson here is to determine your 1RM in a safe manner. If you don't know what your limits are, you can't push them.

When you try this workout, take a photo and tag us on Instagram with #SupermanJumpRope.

#dothething

Links

Jump Rope DudesComment