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The High-Intensity Workout That Sculpts a Superhero Body

Whether you're rocking a fitted one-piece for Halloween or Comic Con or just want to sculpt a strong and sexy body like Supergirl herself, this workout will help you feel powerful AF and sculpt your body accordingly. The genius moves are courtesy of Rebecca Kennedy, Barry's Bootcamp trainer and all-around fitness superhero. (Just check out her gymnastics-inspired workout and Olympics-style workout to see more of her skills.)

How it works: Grab a kettlebell, a step, and a mat. Perform the first drill for 30 seconds, then rest for 30 seconds. Repeat and move on to the next drill. Repeat the circuit three times to earn a body worthy of superpowers.

Turkish Get-Up

A. Start lying on left side (in a fetal position), holding the kettlebell with both hands.
B. Roll to back and press the weight up with both hands. Keep left arm (with kettlebell) extended and left foot flat on the ground with knee pointed up. Extend right leg and arm flat on the ground.
C. Come up onto right elbow while driving through left heel, keeping eyes on thumb. Keeping core tight, come up onto right hand.
D. Drive through left leg to come up into a bridge position, fully extending hips. Thread right leg under body and land on knee to create a solid base. Come up into a lunge position (bring right heel directly behind you) with right hand on hip. Take eyes off the bell and look directly in front of you.
E. Finish the move by standing straight up, holding the weight overhead and keeping core engaged with a neutral spine. Reverse the movement to return to starting position.

Do 5 reps on each side. Rest 30 seconds, then repeat.

Box Jump Sticks

A. Start in a squat position, toes a few inches away from the bench.
B. Jump up to land in a squat position on the bench. Hold for one second, then jump back down to the floor, also landing in a squat position.

Do AMRAP for 30 seconds, then rest for 30 seconds. Repeat.

Incline Plyo Push-Ups

A. Start kneeling about a foot away from the bench. Lean forward and place hands on bench in a push-up position, maintaining a neutral spine.
B. Lower into a push-up, then explode off hands to push body away from bench. Land with hands in the same position and immediately lower into a push-up for the next rep. To make it more difficult, perform the same movement in full plank position instead of on knees.

Do AMRAP for 30 seconds, then rest for 30 seconds. Repeat.

Decline Burpee

A. Start in plank position with hands on floor directly under shoulders and feet on bench.
B. Jump feet down onto the ground, then squat and immediately jump up, hands extended overhead. Land, place hands back on floor, and jump feet up onto bench to return to start.

Do AMRAP for 30 seconds, then rest for 30 seconds. Repeat.

Lateral Bounds

A. Start standing with feet hip-width apart, knees bent, and arms in a ready position in front of chest.
B. Swing arms and jump as far as possible to the right, landing with soft knees. Repeat. Then perform two jumps going the other direction.

Do AMRAP for 30 seconds, then rest for 30 seconds. Repeat.

Donkey Kick

A. Start in a bear plank position on all fours with shoulders over wrists and knees a few inches off the floor.
B. Explode off of feet and kick heels towards butt, trying to extend hips directly over shoulders and wrists.
C. Slowly lower back to start.

Do AMRAP for 30 seconds, then rest for 30 seconds. Repeat.

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