Kick Off a Superhero Session
Four gravity defying moves that will sculpt your body.
These superhero-inspired exercises from strength and conditioning coach Mike Mejia may not enable you to leap tall buildings in a single bound, but you'll look like you can.
1. Spider-Man Chin-Up
Grab a chin-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Pull up towards your left hand as you simultaneously bend your left knee and lift it towards the bar.
When you chin is above the bar, lower yourself and repeat on the other side. Do 10 reps.
2. Superman Back Extension
Lie facedown at a back-extension station with your feet anchored. Hold a pair of dumbbells with your arms hanging down to the floor.
Keeping your abs tight, raise your torso and arms until your body is in a straight line. Hold, then lower yourself. Do 10 reps.
3. The Hulk Superleap
Stand on a thick exercise mat. Bend at the hips and knees to quickly lower your body into a half-squat position. Swing your arms overhead as you explode upward. Land as softly as possible, then immediately drop into the half-squat position. Perform 8-10 reps.
4. Thor's Hammer
Grab a barbell, palm facing up. Curl the bar towards your shoulder and press is overhead and rotate your palm so that it faces forward at the top.
Stretch and push the weight as high as you can. Lower the bar, switch arms and repeat. Try for 6-10 reps on each side.