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.
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
Complete 3 rounds
No rest between sets
15-30 seconds rest between rounds
Workout Routine A - Max Reps
Here’s the list of equipment you’ll need for this muscle-shredding routine:
Jump Rope (this is the only rope we recommend)
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
Complete 2-3 rounds
Rest 1 minute between rounds
Rest 10-15 seconds between sets
Workout Routine B - Big Lifts
Here's the list of equipment you'll need for this kryptonian routine:
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)
Complete 4 sets
Phase 3 (1RM)
Phase 4 (Superset)
Front Squats - 7 reps (at 70% of 1RM)
Back Squats - 13 reps
Complete 3 sets
30-45 seconds between warm-up sets, 90-120 seconds between working sets.
Freestyle Jump Rope between each phase (1 minute)
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.