Welcome to our superhero themed workout series. Today we're going to be doing a Superman themed workout and train as if we were the Man of Steel. Bam! This is a fun workout you can do with your kids.
Before we begin, let's warm up our muscles.
Warmup 1 : Arm Circles
Stand with your feet shoulder width apart. Extend your arms out to the side. Make small circles with your arms, first forwards, then backwards. Let's do this for 20 seconds each.
Warmup 2: Jumping Jacks
Jump your feet out to the side and raise your hands above your head, then jump back to the starting position and repeat. Let's do this for 30 seconds.
Now that we're warmed up, let's get into the main workout.
Explosive Push-ups
Get into the normal push-up position. Just like a normal pushup, lower yourself down. At the bottom, instead of slowly raising yourself up, we're going to explode, catch ourselves, lower ourselves back down, and do it again. Let's do this for ten reps.
Kryptonite Lunges
Stand with your feet shoulder width apart. Take a big step forward with your left leg, get into a lunge position, raise your left arm out to the side, and hold this position for a few seconds. Then, return to the starting position and repeat with your right side. Let's do this for ten reps each.
Flying Squats
Stand with your feet shoulder width apart. Squat down like a normal squat. As you come up, instead of just standing up, jump as high as you can, land softly and repeat. Let's do ten of these.
X-Ray Planks
Get into a high plank position. Next, lower yourself down onto your forearms, then raise yourself back up. Let's do ten of these.
Flying Planks
First, get into a plank position on the floor. Next, we're going to support ourself with our right arm and our left foot. We're going to raise and extend our left arm and our right leg. Then after we've done that, we're going to swap. Let's do this for 20 seconds each.
Now that we've finished our main workout, let's cool down our muscles.
Cooldown 1: Arm Stretches
Put one arm over your head and stretch the hand back as far as you can, using the other hand to push the elbow down and stretch it even further. Hold this for 20 seconds then swap arms.
Cooldown 2: Leg Stretches
Sit down on the floor. Extend your legs in front of you. Lean forward and try and touch your toes. Hold this for 20 seconds.
For effective fitness coaching online or in-person, contact Tokyo Titan!
I am Tokyo Titan, an internationally-certified bodybuilding specialist personal trainer and nutritionist. Using bodybuilding techniques, together we will create the body that you want in a short amount of time. Lessons are provided in three formats:
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