Superhero Workout Series - Spiderman

This workout is great for both Spider-Man and you! It's a circuit of 5 different exercises, to be done in quick succession for the best result. Repeat the circuit 5 times (or more if you are Peter Parker) with a one minute rest after each circuit completion.

Exercise 1: TRX Single Leg Spider-Man Press

How: With one foot in the TRX (or medicine ball or even the floor, if one is not available), start in a plank position. Bring your chest down to the floor and simultaneously move your knee towards the elbow on the same side. Push back up and straighten your leg.

How many: 45 seconds on each side. 20 second break while switching sides.

Why it's good for Spider-Man: Because it's named after him. And it will ensure that he stays stable when climbing those tall buildings, and that his body is functioning as one strong unit.

Why it's good for you: Not only is it more fun and challenging than a normal press-up, it also has a core stability element to it along with the added challenge of the need of shoulder stability and hip mobility.

Tip: If you're having a hard time with it, try and reduce the range of the press. Even if you just very slightly bend your elbows and come back to begin with, you can slowly build up your strength to perform the whole move.

Exercise 2: Explosive Arm Drive Arc Jumps

​How: Start by hinging forwards at your hips and taking your arms back. Powering up like performing a kettlebell swing,drive your arms up while ​jumping up and create an arc shape with your body, and land back to the floor, toes first and then heels.

How many: As many as you can for one minute. Because it's a power focused move, you can come to a full stop after each rep and recoil for the next one.

Why it's good for Spider-Man: He jumps from one building to another. If he runs out of webbing, this move will have allowed him to build enough power to perform the jump with confidence.

Why it's good for you: A recent study found out that your bone density can be significantly improved by jumping. Also, as this is spliced in as a cardio/power interval, look to burn a good amount of fat. And who doesn't love jumping?

Tip: If you're not really used to jumping, start with small jumps. As you get more confident, drive for more height.

Exercise 3: Pull up

​How: This can be performed either on an overhead bar or gymnastics rings. From a dead-hang, pull your body up to your maximum height, and bring yourself back down to a dead-hang.

How many: As many as you can perform in a minute. Even if you have to stop, reset and get back, it is absolutely fine.

Why it's good for Spider-Man: So he can pull himself up onto the building rooftop. Or a crane. Or an armoured vehicle.

Why it's good for you: Not only is it great to ​build your lats, it also delivers a serious punch to your arms, your shoulders, abdominal muscles, pelvic floor, hands and forearms, making it a great full body move.

Tip: Avoid kipping. If you are struggling, try using resistance bands instead. An assisted pull-up machine is also a suitable alternative.

Exercise 4: Straddles

​How: From a strong plank, drive your feet in to straddle your right arm. Take your feet back to form your plank and repeat on the other side.

How many: As many reps as you can manage in 45 seconds.

Why it's good for Spider-Man: Isn't Spider-Man straddling his web as he travels to save the day in haste one of the most memorable images one has of him? This move will up is endurance to ensure that he can save the day even if the trouble is on the other side of the city.​

Why it's good for you: This will not only test how well your body functions as a single unit, it will also force all your stabilisers to work in unison to ensure that you land exactly where you want to. With practice,this dynamic move will also increase your hip mobility, shoulder stability and reduce any tightness in your hip flexors. Your pounding heart is an added bonus!

Tip: If you find that your feet don't travel all the way to your hands, work with what range you have. Slowly but surely, this will improve.

Exercise 5: Inverted Row

​How: See this as a reverse bench press. Position yourself under a bar at a Smith machine for example. Hold the bar with an overhand grip (palms face away from you) and pull yourself up until the bar is just over your chest and release it back. Ensure your abs stay tight and keep your body on a straight line​.

How many: As many as you can perform for 45 seconds.

Why it's good for Spider-Man: As he spends most of his day beating up the bad guys, he needs to balance his body by working on his back too. Otherwise his posture could take a turn for the worst.

Why it's good for you: It pretty much works your entire posterior chain. And your biceps. All those bonus chest days of your past can be counteracted with regular practice of this move. Did I mention this is great for your posture?

Tip: If you find this too easy, elevate your legs. Also, don't let your hips drop.