You’ve pumped weights all summer long to perfect your beach bod, but with the ultimate superhero showdown, Batman v Superman: Dawn of Justice, flying onto our screens, your summer physique is about to have some serious competition.
And while the Hollywood blockbuster pits a burly Batman against a shredded Superman, you don’t need to be a superhero to look like you too could save the world. We all know the intense training actors undergo to transform for a role, but how did Ben Affleck and Henry Cavill pack on the muscle to pull off their superhuman characters? Both actors report a strict training regime involving bulking and leaning out over a six-month period.
But these two heavyweights didn’t go through the hard yards alone – they enlisted Hollywood’s finest to pack a punch to their gym routine. The good news is, you’re not flying solo either. UQ Sport PT’s Michael and Jacub are here to supercharge your workout.
How do you sculpt a body of steel? You start with iron, of course.
Simply add these moves into your regular routine to craft your superhero physique. The question is, will you choose to be the protector of Gotham, or the (wo)Man of Steel?
If Batman’s chiselled bod is your #body goal, then the kettlebell swing is for you!
This explosive exercise burns killer calories, tones and defines your upper back and shoulder muscles, as well as strengthens your core muscles and posterior chain.
So if you want the lean, muscular figure of a superhero, get swinging!
How to do it:
- Start with your feet shoulder width apart, pointing straight ahead or slightly turned out (whichever your find more comfortable!).
- Hold the kettlebell in both hands between your legs, with your hands just touching and your arms straight.
- Pull your shoulders down away from yours ears. This will engage your lats.
- To initiate the swing, lower your hips as you would do with a squat. Keep your arms straight and locked out for the duration of the movement.
- To gain momentum, drop your hips down into a squatting position and let the kettlebell swing slightly behind your legs. Keep your chest tall and head up to avoid rounding the back.
- Drive your hips out of the squatting position and thrust the kettlebell forward and up. Make sure you are using your hips to initiate the swing and not your arms. As you thrust your hips forward, let the momentum carry the kettlebell upwards, remaining tall into the process. Exhale as you drive the kettlebell up, breathing in as you lower it back down.
Embrace your inner (and outer) superhero with The Superman!
This move will have you flying like the Man of Steel, all while tightening your lower back, glutes and hamstrings, and improving your abs!
How to do it:
- Lie face down on the floor with your arms fully extended in front of you. Make sure that your body is straight.
- In one movement, simultaneously raise your arms, chest and legs towards the ceiling and exhale. Keep your core as still as possible and your back muscles activated. Hold for two to five seconds.
- Slowly lower your arms, chest and legs back down to the starting position.
Snatch up the body of Batman with this explosive full-body move.
Working every major muscle group, the Dumbbell Snatch increases performance, prevents injury, builds core stability, improves balance, and enhances power and speed of movements.
You’ll not only look like a superhero, you’ll have the power of one too!
How to do it:
- Grab a dumbbell in one hand and stand with your feet slightly wider than shoulder-width apart.
- Lower your hips to the floor until your knees are 90-degrees and let the dumbbell hang just below your knees.
- Quickly pull the dumbbell up in front of your body, while simultaneously extending your knees and hips, and raising your body onto the balls of your feet. Keep the dumbbell close to your body.
- Once you reach your chest tuck your elbow and, using the force from your hips, fling the weight overhead. Don’t just stand up straight and do a shoulder press!
- Control the dumbbell on the way back down.
Do you want rock-hard abs of steel that look like they only exist on screen? The Bird-Dog is for you!
This controlled move focuses on engaging your core and stabilising muscles. This will define your six-pack and strengthen your lower back and glutes.
You’ll feel the burn and be movie-screen ready in no time!
How to do it:
- Start in the push up position.
- Slowly extend your right arm and left leg simultaneously so that they are in line with your back. Keep your hips steady so that they don’t move to the side.
- Hold for one-to-two seconds, ensuring that your core is fully engaged and stable.
- Slowly bring your arm and leg back to the ground and repeat with the opposite arm and leg.