Batman Begins: Foundations Phase

You have to begin somewhere, even if you are the Batman!  This baseline strength and conditioning workouts will prepare you for what is to come. War in Gotham!

Table of Contents

Introduction

About the Foundation Phase:

  • This phase lasts 1 week and focuses on building a foundation of strength and conditioning. 
  • This foundation workout serves as the launching point for the weeks ahead, focusing on building a solid foundation of strength, endurance, and mobility.
  • The primary objective is to familiarize users with the types of resistance exercises that will be utilized throughout the program, laying the groundwork for progressive overload and continuous improvement.
  • Workouts during this phase involve full-body workouts 6 times per week with  sets approximately in the 10-12 reps range.
  • With this phase we will use light to moderate resistance and focus on mastering technique before progressing to heavier loads. Aim for 60/70% of 1RPM with regards to weight used.
  • This week is an opportunity to focus on form/technique and to prioritize quality over quantity in each exercise.  Proper form and adherence to safety during exercises will prevent injuries and optimize results.
  • It is recommended consulting with a fitness professional or seeking guidance if unfamiliar with specific movements or experiencing discomfort during exercises.

Training the Dark Knight

Bruce Wayne’s journey of self-discovery and transformation into the legendary vigilante known as Batman is a central theme in various Batman stories and depicted vividly in the film “Batman Begins.” Following the tragic murder of his parents, Bruce embarks on a quest for enlightenment and mastery, traveling the world to train his mind and body to their peak potential. He seeks out mentors in remote and exotic locations, studying under masters of martial arts, stealth, detective work, and psychological warfare. 

AM Sessions - Weights with Bruce

Equipment required:

  • The Batman Begins Circuits mix traditional workout equipment (dumbbells, barbells etc) with some bodyweight exercises. Don’t worry if you don’t have some of the equipment available, improvise with what you have. See our section here on improvised gym equipment.
  • Required: Dumbbells, kettlebells, medicine ball, cables, barbells.

Warm ups

(Always warm up before starting any routine).  Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles.  Use light core stretches to activate the muscle groups we shall be using.

After mobility drills use three rounds of the warm-up drills below.

Foundations Circuits

Day 1: Chest

  1. Barbell Bench Press: 3 sets of 8-10 reps
  2. Dumbbell Chest Flyes: 3 sets of 10-12 reps
  3. Push-Ups: 3 sets to failure
  4. Incline Dumbbell Press: 3 sets of 8-10 reps
  5. Cable Chest Press: 3 sets of 10-12 reps
  6. Chest Dips: 3 sets to failure
  7. Medicine Ball Chest Pass: 3 sets of 10-12 reps

Day 2: Back

  1. Barbell Deadlifts: 3 sets of 6-8 reps
  2. Pull-Ups: 3 sets to failure
  3. Bent-Over Barbell Rows: 3 sets of 8-10 reps
  4. Seated Cable Rows: 3 sets of 10-12 reps
  5. Single-Arm Dumbbell Rows: 3 sets of 10-12 reps per arm
  6. Lat Pulldowns: 3 sets of 10-12 reps
  7. Superman Holds: 3 sets of 30-60 seconds

Day 3: Arms

  1. Barbell Bicep Curls: 3 sets of 8-10 reps
  2. Tricep Dips: 3 sets to failure
  3. Dumbbell Hammer Curls: 3 sets of 10-12 reps
  4. Skull Crushers: 3 sets of 10-12 reps
  5. Cable Tricep Pushdowns: 3 sets of 10-12 reps
  6. Preacher Curls (with barbell or dumbbells): 3 sets of 8-10 reps
  7. Tricep Kickbacks: 3 sets of 10-12 reps per arm

Day 4: Legs

  1. Barbell Squats: 3 sets of 8-10 reps
  2. Dumbbell Lunges: 3 sets of 10-12 reps per leg
  3. Romanian Deadlifts: 3 sets of 8-10 reps
  4. Leg Press: 3 sets of 10-12 reps
  5. Calf Raises (with dumbbells or machine): 3 sets of 12-15 reps
  6. Leg Extensions: 3 sets of 10-12 reps
  7. Jump Squats: 3 sets of 12-15 reps

Day 5: Core/Abs

  1. Plank: 3 sets of 30-60 seconds
  2. Russian Twists (with or without weight): 3 sets of 15-20 reps per side
  3. Bicycle Crunches: 3 sets of 15-20 reps per side
  4. Leg Raises: 3 sets of 12-15 reps
  5. Woodchoppers (with cable or medicine ball): 3 sets of 12-15 reps per side
  6. Mountain Climbers: 3 sets of 15-20 reps per side
  7. Flutter Kicks: 3 sets of 20-30 seconds

Day 6: Shoulders

  1. Barbell Shoulder Press: 3 sets of 8-10 reps
  2. Dumbbell Lateral Raises: 3 sets of 10-12 reps
  3. Front Dumbbell Raises: 3 sets of 10-12 reps
  4. Upright Rows (with barbell or dumbbells): 3 sets of 8-10 reps
  5. Arnold Press: 3 sets of 10-12 reps
  6. Reverse Flyes (with dumbbells or cables): 3 sets of 10-12 reps
  7. Shoulder Shrug Holds (with dumbbells or barbell): 3 sets of 30-60 seconds

PM - Martial Arts and Conditioning

The afternoon sessions serve as a dynamic complement to the morning weight training workouts, focusing on enhancing agility, martial arts skills, and overall conditioning.

  • Monday: League of Shadows Martial Arts Drills.
  • Tuesday: Arkham Breakouts.
  • Wednesday: Shadow of the Bat Workouts.
  • Thursday: League of Shadows Martial Arts Drills.
  • Friday: Arkham Breakouts.
  • Saturday: Shadow of the Bat Workouts.
  • Sunday: Rest.

League of Shadows Martial Arts Challenge

(Monday and Thursday)

A martial arts-inspired workout that focuses on agility, combat skills, and mental fortitude, reminiscent of the training undergone by members of the League of Assassins under Ra’s al Ghul’s tutelage.

Session Duration: 30 minutes

Warm-up (5 minutes):

  • Dynamic Stretching: Perform dynamic stretches to loosen up the muscles and increase flexibility. Include movements such as arm circles, leg swings, torso twists, and hip circles.
  • Jump Rope: Jump rope for 2-3 minutes to elevate the heart rate and warm up the body for the main workout.

Main Workout (20 minutes):

Roundhouse Kicks (5 minutes):

  • Roundhouse kicks on both sides, focusing on proper technique, balance, and extension. 5 x kicks on each side. Then 5 burpees. Repeat for time.

Front Kicks and Sidekicks (5 minutes):

  • Alternate between front kicks and sidekicks. Perform 3 front kicks, 3 side kicks on each side. Then dynamic jump lunges x 10 (5 each side). Repeat for time.

Stealth Drill (5 minutes):

  • Lizard crawl 25 meters.
  • Sprint return.
  • 10 punches 10 x knees.
  • Repeat for time.

Ground Fighting (5 minutes):

  • G&P x10 right side.
  • G&P x 10 left side.
  • 20 x mountain climbers.
  • 10 x kick throughs.
  • Repeat for time.

Hand Strikes (5 minutes):

  • Practice hand strikes, focusing on speed, accuracy, and targeting. Perform 6 combos then jump forward, burpees, run backwards. Repeat for time.

Ra’s Al Ghul Showdown (5 minutes):

Ra’s al Ghul is a formidable and enigmatic villain in the DC Comics universe, known for his longevity due to his use of the Lazarus Pit, his mastery of martial arts, and his goal of achieving global ecological balance through extreme methods, often bringing him into conflict with Batman and other heroes.

  • A showdown with the League of Shadows would not be complete without a meeting with Ra’s Al Ghul himself. Prepare for 5 minutes of pain.
  • 5 minutes, all out, punching, kicking, knees and elbows. No rest.
  • Alternate between different combinations, focusing on fluidity, speed, and precision. If partnering, have pad holder call out attacks and/or combos.

Cool-down (5 minutes):

  • Static Stretching: Perform static stretches to relax the muscles and improve flexibility. Focus on stretching the legs, hips, back, and shoulders. Hold each stretch for 15-30 seconds, breathing deeply and exhaling as you deepen the stretch.
  • Breathing Exercises: Finish with a few minutes of deep breathing exercises to promote relaxation and recovery. Inhale deeply through the nose, hold for a few seconds, and exhale slowly through the mouth, releasing tension with each breath.

Arkham Breakout Circuits

(Tuesday and Friday)

The Arkham Breakout Circuits epitomize the essence of the Dark Knight’s relentless pursuit of justice in the face of Gotham’s most notorious villains. These are high-intensity interval training (HIIT) circuits designed to push you to your limits, both physically and mentally. 

Joker’s Chaos Circuit:

The Joker is an iconic and enigmatic villain in the Batman universe, known for his chaotic and unpredictable nature, as well as his twisted sense of humor.

About this station:

  • The Joker Chaos Circuit mirrors the villain’s unpredictable persona by incorporating a deck of cards workout format.  
  • Instructions: Shuffle the deck, flip four cards, and undertake corresponding exercises and number (see below). Ace is low (counts as 1 x rep). Face cards count as J = 11 reps, Q = 12 reps, K = 13 reps respectively.
  • 1-2 Rounds.
  • Diamonds: American KB Swings.
  • Hearts: Dynamic Jump Lunges.
  • Clubs: Goblet Squats.
  • Spades: Explosive Push Ups.
  • Jokers: 1 minute of reverse burpees

Poison Ivy’s Savage Nature Station:

Pamela Isley, also known as Poison Ivy, is a botanist turned eco-terrorist with a deep connection to plant life. Her powers include control over plants, toxins, and pheromones.

About this station:

  • The Poison Ivy Savage Nature Circuit involves dynamic yoga type moves emphasizing strength, flexibility, and connection to nature.
  • Dynamic bodyweight exercises both complex and savage, like nature itself.
  1. Hindu Push ups: 12 x reps.
  2. Vine Climber Pull ups: 10 reps (5 x reps each side).
  3. Thorny Split Squats with a jump: 12 x reps (each side).
  4. Venus Fly Trap Core Crushers: 15 x reps (each side).

Riddler’s Mind Games Circuit:

Edward Nigma, also known as the Riddler, is a cunning and enigmatic villain obsessed with puzzles and riddles, often challenging Batman with his intellectual gamesmanship.

About this station:

  • The Riddle me this circuit is designed to test your problem-solving skills and wit. If you solve the riddles correctly you will navigate the workout with greater ease. Those who fail face more challenging exercises as consequences for their incorrect guesses.

Riddle No 1:

Though I may sound an idiot, I play a vital role,

In the gym, I’m hoisted to help reach your goal.

You curl me up, then lower me down,

With every lift, your gains compound.

What am I? (Choose from below – no cheating!!)

Dumbbells??

Correct!!

10 x reps biceps curls, 10 x reps hammer curls.

Kettlebell??

Incorrect!!

Manmakers x 20 reps.

Sandbag??

Incorrect!!

Manmakers x 20 reps.

TRX??

Incorrect!!

Manmakers x 20 reps.

Riddle No 2:

I’m a move that you make, a way that you bend,

I help you get stronger, from beginning to end.

You’ll feel me in your legs, in your glutes, and your thighs,

I’m a favorite of trainers, and I make you rise.

What am I? (Choose from below – no cheating!!)

Pushups??

Incorrect!!

Sandbag squats x 40 reps.

Squats??

Correct!!

Bodyweight squats x 20 reps.
Turkish Get Ups with Kettlebells. Functional training. Super Soldier Project.

TGU's??

Incorrect!!

Sandbag squats x 40 reps.
Chin ups. Pull Up progression. Upper body exercises. Back exercises. Lat workouts. Shoulder exercises. Arm exercises.

Chinups??

Incorrect!!

Sandbag squats x 40 reps.

Riddle No 3:

I’m not a bell that chimes, nor a pot to brew tea,

But swing me around, and you’ll soon see,

Made of iron, with a handle to hold,

In the gym, I’m valued, and my worth is untold.

What am I? (Choose from below – no cheating!!)

Sandbag??

Incorrect!!

Kettlebell plank with drags - x 40 reps (20 each side).

Barbells??

Incorrect!!

Kettlebell plank with drags - x 40 reps (20 each side).

Dumbbells??

Incorrect!!

Kettlebell plank with drags - x 40 reps (20 each side).

Kettlebells??

Correct!!

Kettlebell plank with taps - x 20 reps (10 each side).

Riddle No 4:

I’m not a sack of grains, nor a bag to carry on your back,

But hoist me up, and you’ll feel the weight that I pack.

Filled with weight, I’m sturdy and stout,

In the gym, I’m versatile, without a doubt.

What am I? (Choose from below – no cheating!!)

Sandbags??

Correct!!

Sandbag cleans x 15 reps.

Barbells??

Incorrect!!

Sandbag walking lunges x 2 minutes.

Treadmill??

Incorrect!!

Sandbag walking lunges x 2 minutes.

Dumbbells??

Incorrect!!

Sandbag walking lunges x 2 minutes.

Two-Face’s Split Personality Workout:

Harvey Dent, better known as Two-Face, is a former district attorney of Gotham City turned criminal mastermind after being scarred on one side of his face. His split personality and obsession with chance manifest in his iconic coin flips, where one side represents order and the other chaos.

About this station:

  • In the Split Personality Circuit, you will embrace the duality of Two-Face’s nature by flipping a coin at each station. The exercise you undertake will depend on the outcome of the coin toss. 

Flip a coin to choose between exercises for each category.

First Round

  • Heads: Battlerope waves.
  • Tails: Battlerope slams.

Second Round

  • Heads: KB Clean and Press.
  • Tails: DB Thrusters.

Third Round

  • Heads: Box Jumps.
  • Tails: Oblique Med Ball Slams.

Fourth Round

  • Heads: Med Ball slams.
  • Tails: Step-ups.

Scarecrow’s Fear Factor Cardio:

Jonathan Crane, (aka the Scarecrow) is a brilliant psychologist turned supervillain who weaponizes fear to manipulate his victims’ minds.

About this station:

  • In this station confront your fears and push your mental and physical limits.
  • 1 round time based rounds with penalties.

The Stations:

  1. Arachnophobia Challenge (Fear of Spiders): Perform spider crawls for 1 minute.
  2. Claustrophobia Challenge (Fear of Confined Spaces): Hold a wall sit position for a set duration in a narrow space or corridor, optionally adding weights for intensity. 1 minute.
  3. Acrophobia Challenge (Fear of Heights): Deadhang for 45 seconds.

Penalty station:

  • Thanatophobia (Fear of death) Failure Penalty:  If you fail any of the challenges then you confront the greatest fear, fear of death, by way of burpees!! Note: This is for each challenge, so if you fail one challenge then immediately follow up with ‘death by burpees’. If you fail the next challenge, again ‘death by burpees’.

Killer Croc Swampland Challenge:

Waylon Jones, better known as Killer Croc, is a formidable antagonist in the Batman universe, characterized by his reptilian appearance and enhanced strength.

About this station:

  • The Killer Croc Swampland Challenge is a grueling test of strength and endurance, featuring exercises inspired by Croc’s raw power and resilience.

3 minutes of…

  • 25 meters x Farmers Walks.
  • 25 meters x Sled Pushes
  • 5x Tire Flips.

x 2 rounds

Summary

  1. Joker Chaos Circuit: Select 4 cards from the pack, undertake the exercises. 2x rounds.
  2. Poison Ivy’s Savage Nature: 3 x rounds.
  3. The Riddler’s Mind Games: 1 round only.
  4. Two-Face’s Split Personality: Work through the rounds once (or is that twice?).
  5. Scarecrow’s Fear Factor: 1 round only.
  6. Killer Croc’s Swampland Challenge: Undertake the circuit twice. 1 minute rest between rounds.

Shadow of the Bat Circuits

(Wednesday and Saturday)

Batman has numerous allies he can call on in his neverending crusade against crime. These include the many variations of ‘Robin’ including Tim Drake and Jason Todd, the Huntress and many others. Good job too, Gotham is a big place and there is only so much one person can cover.  These circuits are workouts from three of Batman’s biggest allies past and present.

  • Nightwing Circuit (Agility, parkour)
  • Sword of Azrael Circuit (Mace workouts)
  • Catwoman Circuit (martial arts, bodyweight, agility)

Nightwing's Gotham Guardian Circuit

Nightwing, also known as Dick Grayson, is a prominent character in the DC Comics universe, renowned for his role as the original Robin and later as the independent superhero Nightwing. Trained by Batman himself, Nightwing possesses exceptional combat skills, acrobatic prowess, and detective abilities.

The Nightwing workout is designed to hone and enhance the skills and abilities that define Dick Grayson’s alter ego. This circuit involves:

About this circuit:

  • Intermediate to advanced calisthenics exercises.
  • Gymnastics Ring/TRX exercises.
  • Parkour/Bodyweight inspired circuit.
  • Emphasizes upper body strength and stability.

Callisthenics Bodyweight Station (3 rounds)

  1. Dragon flag: x 12 reps.
  2. Cat Hang Pull up: x 8 reps.
  3. Handstand push up: x 8 reps.
  4. Reverse plank hold: x 45 seconds.
  5. Incline plank: x 45 seconds.
  6. Pistol Squats: x 10 reps left/10 reps right.
  7. L-sits: x 45 seconds.
  8. Pike push up: x 12 reps.

Rings of Power/TRX Strength Station (3 rounds)

  1. Chest press: x 12 reps.
  2. Back rows: x 12 reps.
  3. Buzzsaws: x 12 reps.
  4. Quad squat jumps: x 12 reps.
  5. Hamstring Curls: x 12 reps.
  6. WTY Shoulder Press complex: x 8 reps each.
  7. Bicep curls: x 12 reps.
  8. Triceps extensions: x 12 reps.

Bludhaven Challenge (6 stations x 3 rounds)

  1. Box jumps and step over x 10 reps. Then sprint 25 ms.
  2. Monkey bar swings/Pull ups x 6 reps. Then sprint 25 ms.
  3. Sandbag drags x 10 ms. Then sprint 25ms.
  4. Broad jumps x 25 ms. Then sprint 25ms.
  5. Agility in and outs x 25 ms. Then sprint 25 ms.
  6. Sandbag walking lunges x 25ms. Then sprint 25ms.

Titans Finisher (AMRAP - 5 mins)

  1. Jump Squats: x 10 reps.
  2. Spider-Man Push-Ups: x 10 reps.
  3. Mountain Climbers: x 20 reps.
  4. Plyo Lunges: x 20 reps.
  5. Bicycle Crunches: x 20 reps.
  6. Burpees: x 10 reps.

Sword of Azrael Challenge

The original Azrael, aka Jean-Paul Valley, was a complex character in the Batman mythos. He was initially chosen to be the avenging angel (an assassin) of the religious Order of St. Dumas.  He managed to escape the order and aid Bruce Wayne in his war against crime, even becoming the Batman for a short spell (albeit with disastrous consequences) and even took down Bane.

About this circuit:

  • The Sword of Azrael workout involves macebell exercises.Macebell workouts offer a unique blend of strength, coordination, and functional movement training, enhancing grip strength, rotational power, and overall athleticism. They challenge stabilizing muscles and promote joint mobility, making them effective for both fitness enthusiasts and athletes seeking a dynamic and versatile training tool.
  • Also included in this workout are strength, agility and endurance conditioning stations designed to push participants to their limits.

Warm-Up:

Begin with a dynamic warm-up to prepare your body for the intense training ahead. Include exercises like jumping jacks, arm circles, leg swings, and torso twists to increase blood flow and mobility.

Strength Training:

Compound exercises that target multiple muscle groups and build functional strength. 60/70% 1RPM. 3 x rounds.

  1. Barbell Squats/KB Swings: x 8-10 reps/ 16 x reps with swings. 
  2. Deadlifts/KB Rows: x 6-8 reps/ 10 x reps each side with rows. 
  3. Push Press/KB Snatches: x 8-10 reps. 8-10 x reps each side with KB Snatches.
  4. Weighted Pull-Ups/KB Cleans: x 6-8 reps/10 x reps each side with cleans.

Agility and Speed Drills:

Aimed at enhancing agility and footwork. Short bursts of sprints at maximum effort to improve speed and acceleration. Explosive box jumps to develop lower body power and reactive strength. 3 x rounds.

  • 1st Round: Lateral hops x 25 meters (27yds). Sprint x (27yds). 20 x Box jumps.
  • 2nd Round: In and outs x (27yds). Sprint x (27yds). 15 x Box jumps.
  • 3rd Round: Sprint x (27yds). 10 x Box jumps.

Macebell Circuit:

Macebell workouts enhance functional strength, stability, and mobility through dynamic movements, fostering better coordination and core strength while reducing injury risks. 3 x rounds.

  1. Macebell 360: x 10 revolutions in each direction.
  2. Pullovers: x 10 reps on each side.
  3. Barbarian Squats: x 12 reps.
  4. Thrust and uppercuts: 10 x reps each side.
  5. Wood cutters: x 12 reps each side.
  6. Lunges with rotation: 12 reps per side.
  7. Kayak rows: 20 x reps. 10 x reps each side.
  8. Overhead offset sit ups: x 20 reps (x10 reps each side).
  9. Triceps Swing Extensions: x 20 reps (x10 reps each side).
  10. High hinge rows: x 20 reps.
  11. Ballistic curls/Offset biceps curls: x20 (10 x reps each side) for both exercises.
  12. Offset raised push ups: x 20 reps (x10 reps each side).

No Macebell? No problem, check out our alternative workout below…

Alternative circuit

  1. KB Halos: 20 reps (10 x reps each side).
  2. American KB Swings: x 20 reps.
  3. Plate Lunges: x 20 reps (10 x reps each side).
  4. Goblet Squats: x 20 reps.
  5. KB Shoulder press: x 12 reps.
  6. Wood cutters: 20 reps (10 x reps each side).
  7. Biceps curls/ Hammer curls: 20 reps (10 x reps each exercise).
  8. Renegade rows: 20 reps (10 x reps each side).
  9. Single DB power snatch: 20 reps (10 x reps each side).
  10. Triceps ext KB: x 12 reps
  11. KB Overhead sit ups: x 20 reps.
  12. KB Russian Twists: 20 reps (10 x reps each side).

 

Trial of St Dumas Endurance Challenge:

A final high-intensity tabata endurance challenge that tests your physical and mental resilience. Tabata Intervals: 4 rounds of each exercise. 20 seconds of maximum effort followed by 10 seconds of rest.

  1. Burpees: x 4 rounds. 20 seconds work, 10 seconds rest.
  2. Mountain climbers: x 4 rounds. 20 seconds work, 10 seconds rest.
  3. Kettlebell swings: x 4 rounds. 20 seconds work, 10 seconds rest.
  4. Push ups: x 4 rounds 20 seconds work, 10 seconds rest.
  5. Interval Sprints: 20 seconds sprint, 10 seconds recovery. Repeat for 4 x rounds.

Catwoman's Big Score Challenge

Catwoman, (aka Selina Kyle), is a complex character known for her agility, cunning, and morally ambiguous nature, often straddling the line between hero and villain in Gotham City.

About this circuit:

  • Catwoman’s Big Score Challenge combines agility, balance, flexibility, and endurance to emulate the skills of Gotham’s most infamous cat burglar.
  • In these workouts, you must engage in strength and conditioning circuits inspired by the daring heists and acrobatic feats of Catwoman. These circuits emphasize agility, speed, and mobility.

Warm-Up:

Begin with a dynamic warm-up to prepare your body for the agility and flexibility-focused training ahead. Include exercises that mimic the movements of a cat, such as cat/cow stretches, cat-camel stretches, and leg swings.

Agility and Balance Circuit:

  1. Dynamic Jump Lunges: 3 sets of 40 seconds.
  2. Bosu squats: 3 sets of 40 seconds.
  3. Inchworms with push up: 3 sets of 40 seconds.
  4. Lateral Bounds: 3 sets of 40 seconds.
  5. Cossack Squats: 3 sets of 40 seconds.
  6. Bear crawl: 3 sets of 40 seconds.
  7. Single-Leg Romanian Deadlifts: 3 sets of 40 seconds.

Finisher: Lateral step ups for 30 seconds, then bunny hops for 30 then repeat for total of 2 rounds

Flexibility and Mobility Circuit:

  1. Single leg burpees: 3 sets of 12 reps.
  2. MMA kick throughs: 3 sets of 20 meters
  3. Hanging Leg Raises: 3 sets of 10 reps
  4. KB Windmills: 3 sets of 30 seconds each leg
  5. Overhead Squats: 3 sets of 10 reps
  6. T-Push ups: 3 sets of 30 seconds.

Finisher: 2 minute – Deep squat Wall hold.

Core Strength Circuit:

  1. In and outs: 3 sets of 40 seconds.
  2. Boat hold Bosu: 3 sets of 40 seconds.
  3. Bosu Oblique Mountain Climbers: 3 sets of 40 seconds.
  4. Russian Twists on swiss Ball: 3 sets of 40 seconds.
  5. Side Plank with Leg Lift: 3 sets of 40 seconds (each side).
  6. Hanging Windshield Wipers: 3 sets of 40 seconds.
  7. Med Ball sit ups: 3 sets of 40 seconds.
  8. Swiss ball passes: 3 sets of 40 seconds.
  9. Swiss ball rollouts: 3 sets of 40 seconds.

Finisher: 2 minute Plank hold.

Bosu Ball Plank. Stability and core exercise. Catwoman Workout. Core and abs.

Big Heist Endurance Finisher:

2 rounds, back to back, no rest. 3 rounds for sadists.

  • Staggered push ups: 40 seconds.
  • Burpees: 40 seconds.
  • American KB swings: 40 seconds.
  • Box jumps: 40 seconds.
  • Battle Ropes: 40 seconds.
  • KB Snatches: 40 seconds.

Cool Down:

  • Dynamic Stretching: Perform dynamic stretches such as leg swings, arm circles, and torso twists to increase range of motion and flexibility.
  • Yoga Poses: Incorporate yoga poses such as downward dog, pigeon pose, and cat/cow pose to improve flexibility and release tension in the muscles.

Remember to cool down, stretch and drink water!

Workout Complete!!

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