Batman

Batman is a superhero character created by DC Comics, who first appeared in 1939. The alter ego of Bruce Wayne, a billionaire philanthropist and vigilante crime-fighter, Batman uses his vast wealth, intellect, and physical prowess to protect Gotham City from various villains, most notably his archenemy the Joker. Batman is known for his mastery of martial arts, his detective skills, and his use of high-tech gadgets and vehicles, such as the Batmobile and Batarang. He is often portrayed as a brooding and complex character, haunted by the murder of his parents and driven by a relentless desire to rid Gotham of crime and corruption.

This is going to test your agility and power. The workout can be done as a circuit (simple do 1 set and then the next exercise) or in sets.

1) Duck under Squats 2-3 sets 12-15 reps (Shift your hips to one side and perform a squat. At the bottom of the squat shift to the other leg and rise up. It should start to look like ducking under a punch. (can add jabs to progress)

2) Incline Chest Flies 3 sets 8-12 reps (focused pause on the the bottom) (when you get all 36 reps cleanly, add weight)

3) Plank, Row, Thrust, Curl Press 2 sets 8-10 reps (go light and focus on keeping neutral yet strong back. )

These also can be split into separate lifts.

4) Batwings 2-3 sets 10-12 (focus on shoulders staying back and together before you move) {to progress hit or sets for 12 can add bicep curls for coolness

5) Batman Lunge or Bat-Lunge 4 sets 12-15 (create a lateral lunge and reach forward at the the base of each rep) {Progression add a little weight, or punch across the body “change punch angles'“}

6) SUPERSET: TRX Rear Delt Fly and TRX Reverse Grip Row 2 sets of 8-10 (big focus to squeeze the end of range. Rear delt more should like like the reverse chest flies from before.)

7) Pulsing Squats 1 set to failure (Place a weight at your feet that you can easily grab, every 5 second pick up the weight, pulse for 5 seconds and put it down 5 seconds} The weight is not pivotal. Shoot for endurance.

If done as part of circuit gun for 12-15 reps or 15-20 seconds per round.

8) Penguin Crunch 2 sets 10-20 Keep your shoulders off the ground. It’s hard.