Featured Review

Workout of the Day: The Superhero Workout

April 15, 2016

This workout is gonna make you feel like a SUPERHERO!

 

And, frankly, I think you are a superhero!

 

I love seeing the results of your hard work.  I love hearing that these workouts have helped you feel better, run better, look better, and grow stronger, mentally, emotionally, and physically.

 

I love superhero workouts because they help gear me up for the day.  I know that no matter what punches life throws at me, I CAN TAKE IT! 

 

Working out is just as much about training your mind as it is about training your body.  I love exercise, whether it's running, hiking, swimming, lifting, yoga, Pilates, martial arts, etc.  But I don't do it to be a certain weight.  Ok, part of it is to maintain my weight.  But the biggest factor is the mental game.  On days I can't workout, I feel it is REALLY difficult to not feel mentally defeated.  I HAVE to do something physically hard in the morning.  It gets me up and going.  It clears the mental fog.  And I know I can face the day.

 

Printable PDF

 

 

Protocol:

  • Set an interval timer for 10 or 20 rounds of 50 sec work, 10 sec rest.

  • Do HIIT Set 1 and repeat it once you get to the endo of it (opt).

  • Then do the  box hops and battle ropes (watch the video for alternatives)

(OR just rest for 2 minutes)

  • Then do HIIT Set 2, repeating the entire sequence again if you want.

  • Finish with the box hops and battle ropes

(OR just catch your breath, stretch, and drink your water!)

 

Beginner: 1 round of each set; take breaks when necessary

Intermediate: 1-2 rounds of each set; 30-sec break between sets

Advanced: 2 rounds of each set; no breaks

 

You'll Need:

Repeating Interval Timer set for 50/10

Bench, Box or Low Table

Cones or Obstacles to jump over (opt)

Battle Ropes (opt)

1 Dumbbell (10+ lbs)

Your Favorite Superhero Cape (opt)

 

 

Warm-up:

Basic Mat Pilates Routine

 

The Workout:

HIIT Set 1: Perform 1-2 times in a row (50 sec work/10 sec rest)

Jumping Jacks w/ Alt Elbow to Opposite Knee

Snakes

Glute Bridge w/ Heel Touch-downs

Plank-to-Stand Heel Clicks

Skater Touchdowns

Whips Right

Hight Knees

Whips Left

Plank Pendulums

Breakdancers

*Repeat Sequence*

 

10 Box Hops and Jumps

30 sec Battle Rope Wiggles

30 sec Battle Rope Slams

 

HIIT Set 2: Perform 1-2 times in a row (50 sec work/10 sec rest)

2 Jump Lunges + 2 Low Squat Pulses

Corkscrew

Hallelujah's

Plank Up-Down + Side Plank

Around the Worlds

2 Plank Jacks + Bird-Dog Tucks

2 Seal Jacks + 2 Criss Cross Jacks

2 Tricep Dips + 2 Hip Raises

Diamond Push-up Burpee

Ball-Bench Taps

*Repeat Sequence*

 

10 Box Hops and Jumps

30 sec Battle Rope Wiggles

30 sec Battle Rope Slams

 

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