May 13, 2014
The Amazing Spider-Man Workout
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The Amazing Spider-Man Workout
The Amazing Spider-Man workout
Amazing Spider-Man Andrew Garfield didn’t have a problem leaning out for his role, but he did have to bulk up and gain strength. His workout was a combination of Pilates, plyometrics, and weight training to get in top shape for what’s sure to be an action-packed movie.
So here’s a workout based on the goals of Garfield’s training: strength, stamina and speed.
The New Spiderman Workout
Plyometrics is essentially a series of high impact, full body workouts (also known as jump training). You can definitely consider signing up for a plyometric class, but for this workout we’re going to substitute plyometrics with High Intensity Interval Training (HIIT). Like plyometrics, HIIT requires the use of multiple muscle groups and is high intensity.
Pilates focuses on your core, so we’re going to be sure to have a day focused solely on core strengthening and training.
This workout is sure to get you pumped and feeling in shape in no time. Plan on dedicating 5 days a week to this workout plan, and at least 45 minutes per workout. Start each workout with 20 minutes of cardio to work on your endurance and get your muscles warmed up. On strength training days, aim for 3-4 sets of each workout at 10-12 reps.
Day 1: Strength Training Upper Body
Dumbbell Chest Press
Standing Dumbbell Bicep Curls
Pec Flye with Dumbbells
Cable Lat Pulldown
Lateral Dumbbell Shoulder Raise
Tricep Dips on Bench
Day 2: High Intensity Interval Training (HIIT)
30 secs jogging, 30 secs sprint. Repeat 14 times. (15 mins in total)
30 secs brisk walk, 30 secs jogging. Repeat 14 times.
Day 3: Strength Training Lower Body
Machine Leg Press
Machine Leg Extension
Machine Leg Curl
Lunges with Dumbbells
Standing Calf Raises with Dumbbells
Day 4: Strength Training Core
Lunge Ab Twist
Back Extension on Stability Ball
Ab Crunch with Toe Touch
Ab Crunches on Stability Ball
Ab Crunches with Legs on Stability Ball
Day 5: High Intensity Interval Training (HIIT)
If you can fit in a fifth day, aim for doing a second round of HIIT training. This will really improve your strength, endurance, and power!
Source:weightlossandtraining.com