Welcome to our Daredevil Workouts. Workouts with intensity that rivals the man without fear himself. Embrace the Hell’s Kitchen grind and emerge stronger, faster, and ready to take all comers!!
Click the link below to skip the introduction and go straight to the workout!
Table of Contents
Introduction
Daredevil is an iconic Marvel superhero, who emerged during the early years of the Marvel Universe. Created by writer Stan Lee and artist Bill Everett (with input from Jack Kirby). The character first graced the pages of comic books in “Daredevil” #1, in April 1964.
Daredevil, is the alter ego of attorney Matt Murdock. Blinded by a radioactive substance as a child, Murdock’s remaining senses are heightened to superhuman levels, granting him extraordinary agility, enhanced strength, and a radar-like perception of his surroundings. As Daredevil, he navigates the criminal underworld of Hell’s Kitchen, combating corruption both in and out of the courtroom.
Daredevil has left an indelible mark on the landscape of superhero comics, earning acclaim for its unique storytelling, complex characters, and exploration of darker themes. The character’s popularity extends beyond comics, finding success in various adaptations, including a critically acclaimed Netflix series. Daredevil’s enduring appeal lies in his humanity, flawed yet unwavering commitment to justice, making him a compelling and enduring figure in the Marvel Universe.
Character History
Daredevil is the alias of Matthew “Matt” Murdock, a blind lawyer. Matt grew up in the historically gritty or crime-ridden working-class Irish-American neighbourhood of Hell’s Kitchen in New York City. During his childhood, Murdock is blinded by a radioactive substance that falls from an out-of-control truck after he pushes a man out of the path of the oncoming vehicle. While he can no longer see, his exposure to the radioactive material heightens his remaining senses beyond normal human ability, and gives him a ‘radar sense’. His father, a boxer named Jack Murdock, is a single man raising his now blind son, who despite his rough upbringing, unconditionally loves his son and tries to teach him to form a better life for himself. Jack is later killed by gangsters after refusing to throw a fight, leaving Matt an orphan.
After his father’s murder, Matt was taken in and cared for by a nun named Sister Maggie. Sister Maggie felt a strong connection to Matt and decided to take him under her wing and help him recover. (it is later revealed that Sister Maggie is actually Matt’s biological mother). The local kids bully him, calling him “Daredevil” as a taunt due to his quiet and reserved nature. Refusing to be cowed or sidelined because of his disability, Matt begins training to refine his physical abilities and superhuman senses. His determination eventually gains the attention of a mysterious blind sensei known only as “Stick”.
Stick recognizes that Matt had extraordinary abilities, with his remaining heightened senses and he saw the potential for him to become a great warrior. Stick helps Matt develop into a proficient martial artist. During his time with Stick, Matt channelled his heightened senses to become a skilled fighter, mastering a hybrid martial art that combined ninjutsu, boxing, judo, and jiu jitsu. He also helps Matt hone his senses to the point where he could use them as a kind of radar to navigate his environment and defend himself.
The young Matt Murdock trains under the mysterious sensei known as ‘Stick’.
Some years later, after graduating from law school with high grades, Matt seeks out the criminal element in Hell’s Kitchen and starts his crime-fighting activities. Matt targets the local gangsters who murdered his father and succeeds in bringing them to justice. Dressed in a black tracksuit with a scarf covering his face to conceal his identity.
As his notoriety grew in the Hells Kitchen area, he adopted the name ‘Daredevil’ that childhood bullies had given him. Wearing it as a ‘badge of honour’ instead of the taunt it was originally intended for. In time, he ditched the tracksuit and began to wear red attire modelled after a devil, complete with a cowl with horns. Matt took up a dual life of fighting against the criminal underworld in New York City as the masked vigilante Daredevil, which put him in conflict with many supervillains. Daredevil has faced off against many villains in his comic book history, including Wilson Fisk (also known as the Kingpin), the assassin Bullseye, and the Hand, a spooky ninja organization.
Outside his vigilante life, Matt Murdoch is a skilled and respected lawyer who graduated from Columbia Law School. He works with his best friend and roommate, Franklin “Foggy” Nelson, with whom he becomes law partners, forming the law firm Nelson & Murdock. Matt has had various romantic partners during his crime fighting career including his longtime love interest, Karen Page, the assassin Elektra Natchios and the Black Widow herself Natasha Romanoff.
Sadly for poor Matt, these have been complicated and fraught with difficulty. In part to his dual identity as a superhero and his struggles with balancing his personal life with his responsibilities as a crime fighter.
(From left to right) Daredevils original costume. The assassin ‘Bullseye’. The Kingpin of crime. The Hand.
Throughout his comic book history, Daredevil has been portrayed as a complex, flawed character who struggles with his Catholic faith and desire to bring justice to his neighbourhood. He has also been a member of various superhero teams, including the Defenders and the New Avengers. Daredevil is commonly known by such epithets as ‘Hornhead’, ‘The Man Without Fear’, and ‘The Devil of Hell’s Kitchen’.
Daredevil has made it onto both the big screen (an average movie starring Ben Affleck as the superhero) and a great TV show originally airing on Netflix. The TV show starred Charlie Cox as Matt Murdock/Daredevil. The show premiered on Netflix in April 2015 and ran for three seasons until its cancellation in November 2018. The show also featured Deborah Ann Woll as Karen Page, Elden Henson as Foggy Nelson, and Vincent D’Onofrio as Wilson Fisk, among others.
The show was very popular during its run on Netflix, with a large and dedicated fan base. The show was praised for its dark and gritty tone, complex characters, and intense action sequences. It received critical acclaim for its writing, direction, cinematography, and performances, particularly from Charlie Cox and Vincent D’Onofrio.
Despite its cancellation, the series was popular enough to garner a revival. This is currently being filmed with Disney’s ‘Daredevil – Born Again’.
Marvel’s Daredevil. Originally screened by Netflix, was a great success. It spanned 3 seasons (with several spin off series ‘The Punisher’ and ‘The Defenders’. Disney are due to release a follow up series ‘Daredevil – Born again’ (currently in development).
Outline of the Workouts
Daredevil is known for his exceptional physical abilities, strength, endurance, agility, and combat skills. Here’s a summary of what these workouts will be focusing on based on the training of old hornhead.
- Cardiovascular Training: Daredevil has incredible endurance and speed, which is crucial for his crime-fighting activities. To help achieve this we will incorporate high-intensity interval training (HIIT) into the workout routine to improve cardiovascular fitness. For example, alternating between sprints and jogging, jumping jacks, burpees, or mountain climbers.
- Strength Training: Daredevil’s physical strength allows him to perform incredible feats such as climbing tall buildings and taking down multiple opponents. We will work on strength by incorporating heavy resistance exercises such as squats, deadlifts, bench presses, pull-ups, and push-ups.
- Agility and Balance Training: Daredevil’s agility and balance are what make him such an effective fighter. To improve agility, we will incorporate exercises that challenge balance and coordination. For example, single-leg squats, jump squats, and lunges. It will also include agility drills, such as ladder drills and plyometric exercises.
- Martial Arts Training: Daredevil is an accomplished martial artist, with a particular emphasis on boxing, karate, and kickboxing. Many of the circuits will include elements of punching/striking as part of a HIIT circuit. Some may be part of a cardio post circuit EPOC style ‘afterburner’ to help torch some extra calories.
- Stretching: Another attribute Daredevil is known for is his incredible flexibility and range of motion. Flexibility is important for preventing injury and maintaining overall physical fitness. To improve this, several exercises in the circuits will focus on this.
“A blind man does not trust any way another man tells him to step! You’ve got to know the way! Know which path to walk”
– Matt Murdock (Daredevil)
Hell Kitchen Circuits
About the Workout:
The Daredevil workouts include both morning and afternoon sessions. They are a combination of HIIT functional and resistance circuits with calisthenic exercises. All in all there are 6 days of training, with 1 day of rest (Sunday – Matt Murdock is a good catholic boy). There will be 4 days of heavy lifts, 2 days of HIIT circuits and afternoon sessions of martial arts, cardio and stretching. The lifts will involve medium weights with higher reps to both encourage hypertrophy and develop muscular endurance. Rest times between sets will be short to stimulate metabolic adaptations, and enhance muscular endurance capacity. Eating will be important with this plan. You will need to balance the books with this workout for it to be effective your calories to make a difference. Try to eat meals that are plain but high in calories. See advice below.
Equipment required:
- For the majority of the exercises, you’ll need to head to the gym or have a well-equipped home gym.
- Many of the exercises involve a mix of isolation and compound resistance exercises. Some involve barbells, machines, dumbbells, plates, and an adjustable bench.
- Some bodyweight only exercises requiring no equipment.
Don’t worry if you don’t have to have some of the equipment, improvise with what you do have. See our section here on improvised gym equipment.
Workout Summary
- The Daredevil workout runs from Monday to Saturday (day off on Sunday).
- It involves 4 days of heavy weights training; 2 sessions of HIIT circuits style, bodyweight workouts and afternoon sessions of a mixture of martial arts drills, stretching and cardio.
- The workouts are HIIT functional and resistance circuits with calisthenic exercises.
- The workout aims include gains in muscular endurance and lean muscle mass, improvement of cardiovascular ability, fat loss, as well as enhanced speed, agility, and power.
- Undertake the programme for 4-8 weeks. Upping the resistance with the weights as required to progress.
- Keep the weights around 70-75% of your 1RPM for each exercise. That is your baseline.
- With each set/session look to gradually increase the weight.
- Make your way steadily through the exercises.
- Concentrate on good effort and technique and try not to exceed rest times.
- For these circuits, less recovery time is what we are after – 1 minute recovery per resistance exercise. 15 seconds rest max during HIIT and cardio workouts.
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.
Monday
AM - Strength Training - Chest/Triceps/Shoulders
Warm-up sets: For all resistance-type exercises undertake 2x warm-up sets at a much lighter weight before undertaking the main circuit.
Resistance: 70-75% of 1RPM as a baseline. Increase weights by increments with each set. Note the weight used and aim to go slightly heavier with each weekly session.
- Incline Barbell Bench Press: 5 rounds of 12-10-10-8-8 reps.
- Dumbbell (incline) Press: 3 rounds of 12-10-8.
- Decline Cable Flyes (Dumbbell flyes alternative): 3 rounds of 12-10-8.
- Seated Dumbbell Shoulder Press: 3 sets of 12-10-8 reps.
- Dumbbell Lateral Raises: 3 sets of 10 reps.
- Skull Crushers: 5 sets of 12-10-10-8-8 reps.
- Triceps Rope Extensions: 3 sets of 12-10-8 reps.
- Parallel Bar Dips: 3 x (8-10 reps or to failure).
Cardio: 15 Minutes of (30-second ¾ sprints 90-second walk). Outside or treadmill.
Cool-down: 5-10 minutes of walking and static stretches.
PM - Martial Arts
Fight conditioning: The following is a 30-minute Muay Thai style, martial arts striking drill workout that incorporates various striking techniques and high-intensity exercises. Make Stick proud!
Warm-Up: 5 minutes of light cardio (jogging, jumping jacks, etc.) and dynamic stretches (leg swings, arm circles, etc.) Followed by 5 minutes of the exercises listed below.
- Jumping jacks x 1 minute.
- Shadowboxing (punches only) x 1 minute.
- High knees x 1 minute.
- Shadow boxing (kicks only) – 1 minute.
- Jogging in place x 1 minute.
Round 1: (3 minutes)
- Jab-cross-hook (x3) + low kick (x1).
- Repeat the combination for the duration of the round, switching stances every 30 seconds.
- Rest (1 minute).
Round 2: (3 minutes)
- Jab-cross-hook (x3) + high kick (x1).
- Repeat the combination for the duration of the round, switching stances every 30 seconds.
- Rest (1 minute).
Round 3: (3 minutes)
- Cross-hook-cross (x3) + low kick (x1).
- Repeat the combination for the duration of the round, switching stances every 30 seconds.
- Rest (1 minute).
Round 4: (3 minutes)
- Cross-hook-cross (x3) + high kick (x1).
- Repeat the combination for the duration of the round, switching stances every 30 seconds.
- Rest (1 minute).
Round 5: (3 minutes)
- Jab-cross-teep (x3) + knee strike (x1).
- Repeat the combination for the duration of the round, switching stances every 30 seconds.
- Rest (1 minute).
Round 6: (3 minutes)
- Jab-teep-cross (x3) + elbow strike (x1).
- Repeat the combination for the duration of the round, switching stances every 30 seconds.
- Rest (1 minute).
Cool-Down: (5 minutes)
- Slow shadowboxing x 1 minute.
- Stretching your arms and shoulders x 1 minute.
- Stretching your legs x 1 minute.
- Slow jogging in place x 1 minute.
- Deep breathing x 1 minute.
Tuesday
AM - Circuit Training (Full Body):
Warm-up sets: For all resistance-type exercises undertake 2x warm-up sets at a much lighter weight before undertaking the main circuit.
Resistance: 70-75% of 1RPM as a baseline. Increase weights by increments with each set. Note the weight used and aim to go slightly heavier with each weekly session.
- Dumbbell Bench Press: 3 sets of 10-12 reps.
- Chin-Up: 3 sets of 10-12 reps.
- Zercher squats: 3 sets of 10 reps.
- Weighted squat jumps: 3 sets of 10-12 reps.
- Barbell high pulls: 3 sets of 10-12 reps.
- Racked KB rear lunge: 3 sets of 15 reps per leg.
- Medicine-ball power slam: 3 sets of 20 reps.
- Seated cable row: 3 sets of 12-15 reps.
- One-Arm dumbbell rows: 3 sets of 10 reps.
Cardio: 15 Minutes of (30-second ¾ sprints 90-second walk). Outside or treadmill.
Cool-down: 5-10 minutes of walking and static stretches.
PM - Fight Cardio and Agility
Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.) and dynamic stretches (leg swings, arm circles, etc.)
4 rounds of each exercise. 30-60 seconds for each exercise with minimal rest in between:
- Box jumps.
- Jump rope.
- High knees.
- Handstand pushups.
- Sprawl.
- Sprinter hops.
- Sit ups with punches.
- Lateral hop.
- Tuck jump.
- Footwork switches*.
- Shadow boxing.
- Agility ladder drills**.
Cool-down: 5-10 minutes of walking and static stretches
*Boxing footwork for beginners.
** Agility ladder drills
Work on moving through it quickly, touching only the balls of your feet to the ground. To get the most out of an exercise ladder, stick to patterns, moving your feet through with different techniques each run-through.
Examples:
- Touching both feet in every space.
- Touch only one foot in every space.
- Touching each foot twice in every space.
- Side-stepping through the ladder.
Wednesday
AM - Strength Training - Back, Biceps and Shoulders.
Warm-up sets: For all resistance-type exercises undertake 2x warm-up sets at a much lighter weight before undertaking the main circuit.
Resistance: 70-75% of 1RPM as a baseline. Increase weights by increments with each set. Note the weight used and aim to go slightly heavier with each weekly session.
- Deadlift: 5 sets of 12-10-10-8-8 reps.
- Dumbbell rows: 3 sets of 12-10-8 reps.
- Lat pulldowns: 3 sets of 12-10-8 reps.
- Military press: 5 sets of 12-10-10-8-8 reps.
- Dumbbell front raises: 3 sets of 12-10-8 reps.
- Dumbbell shrugs: 3 sets of 15-15-15 reps.
- Preacher curls: 5 sets of 12-10-10-8-8 reps.
- Barbell curls: 3 sets of 12-10-8 reps.
- Hammer curls: 3 sets of 12-10-8 reps.
Cardio: 15 Minutes of (30-second ¾ sprints 90-second walk). Outside or treadmill.
Cool-down: 5-10 minutes of walking and static stretches.
PM - Into the Ring - Boxing drills (20 minutes)
Matt Murdock would not be Matt Murdock without his boxing practice. A series of boxing drills that focus on your striking technique and footwork.
Warm-up: (5 minutes)
- Jumping jacks x 10 reps.
- High knees x 10 reps.
- Butt kickers x 10 reps.
- Jump rope x 30 seconds.
- Shadow boxing x 30 seconds.
Undertake these warm-up minutes for at least 5 minutes.
Jab-cross combos: (2 minutes).
- Start in your boxing stance.
- Throw combinations of jab with your lead hand, with crosses with your rear hand.
- Switch stance after a few combinations.
- Repeat for 2 minutes, focusing on speed and accuracy.
Jab-uppercut-hook combos: (2 minutes)
- Start in your boxing stance.
- Throw combinations of jabs with uppercuts and hooks.
- Switch stance after a few combinations.
- Repeat for 2 minutes, focusing on technique and power.
Slip-and-counter drills: (2 minutes)
- Have a partner or imaginary opponent throw a punch at you.
- Slip the punch and counter with a jab or cross.
- Switch stance after a few combinations.
- Repeat for 2 minutes, focusing on footwork and timing.
Defence drills: (2 minutes)
- Have a partner or imaginary opponent throw a combination at you.
- Practice blocking and evading the punches.
- Switch stance every now and then.
- Repeat for 2 minutes, focusing on defence and counterattacks.
Heavy bag work: (6 minutes)
- Find a heavy bag and practise your striking combinations and footwork.
- Focus on power and accuracy, using proper form and technique.
- Alternate between jab-cross combos, uppercut-hook combos, and any other strikes you want to practise.
- Do this for 6 minutes, taking breaks as needed.
Put 6 minutes on the clock. It’s heavy bag time!
Speed bag work: (2 minutes)
- Find a speed bag and practise your rhythm and timing.
- Focus on hitting the bag with a steady rhythm and keeping your hands up.
- Do this for 2 minutes, taking breaks as needed.
- If you don’t have a speedball check out the second and third videos below for a fun method to build your own. Alternatively you can just shadowbox for 2 minutes :).
How to use the speedball.
Homemade versions of speedballs and reflex balls.
Cool-down: 5-10 minutes of walking and static stretches
Thursday
AM - Whole body High-Intensity Interval Training (HIIT) circuit
Circuit: 4 circuits – each involving 2 rounds of 30 secs of work, 10 seconds of rest per exercise.
Warm-up (5 minutes)
- Jog in place for 1 minute.
- High knees for 30 seconds.
- Butt kicks for 30 seconds.
- Jumping jacks for 1 minute.
- Bodyweight squats for 30 seconds.
- Push-ups for 30 seconds.
Rest for 30 seconds
Circuit 1 (6 minutes)
Perform each exercise for 30 seconds, resting for 10 seconds in between exercises. Complete 2 rounds of the circuit.
- Burpees.
- Racked lunge walks.
- Mountain climbers.
- Jumping jacks.
- Bunny hops.
Rest for 30 seconds.
Circuit 2 (6 minutes)
Perform each exercise for 30 seconds, resting for 10 seconds in between exercises. Complete 2 rounds of the circuit.
- KB Goblet squats.
- High knees.
- Jump squats.
- Plank jacks.
- Lateral jumps.
Rest for 30 seconds.
Circuit 3 (6 minutes)
Perform each exercise for 30 seconds, resting for 10 seconds in between exercises. Complete 2 rounds of the circuit.
- Box jumps.
- Bicycle crunches.
- Weighted step ups.
- Plank with weight (with alternate shoulder taps).
- Weighted side lunges.
Rest for 30 seconds
Circuit 4 (6 minutes)
Perform each exercise for 30 seconds, resting for 10 seconds in between exercises. Complete 2 rounds of the circuit.
- Jumping lunges.
- Plyometric push-ups.
- KB/DB thrusters.
- Side plank with crunch (left side first round, right side the second).
- Frog jumps.
Rest for 30 seconds
Finisher: Choose your fate from one of the listed below. (5-10 minutes).
- Treadmill: increase incline from 5-12 every minute.
- Rowing machine: Minimum 500m/minute.
- Prowler: push 25 metres and pull return. Jog 25 metres and back (recovery jog).
Cool-down: (5 minutes)
Stretch your entire body, focusing on the muscles you worked during the workout.
PM - Flexibility and Balance or BJJ drills
This one is up to you. Choose to work on flexibility with stretching drills or try out some Brazilian Jiu-jitsu drills using the links below. Have fun.
Flexibility
- Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.) and dynamic stretches (leg swings, arm circles, etc.).
- Stretches: Hold each stretch for 30-45 seconds. Repeating on each side as required. Focus on flexibility and balance.
- Cool-down: 5-10 minutes of walking and static stretches.
BJJ drills
- Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.) and dynamic stretches (leg swings, arm circles, etc.)
- 30 minutes working on BJJ drills to improve range of movement, agility and core strength.
- (check out the links below if you are unfamiliar with BJJ drills).
- Cool-down: 5-10 minutes of walking and static stretches.
also..
Friday
AM - Strength Training - Legs
Warm-up sets: For all resistance-type exercises undertake 2x warm-up sets at a much lighter weight before undertaking the main circuit.
Resistance: 70-75% of 1RPM as a baseline. Increase weights by increments with each set. Note the weight used and aim to go slightly heavier with each weekly session.
Workout:
- Back Squats: 5 sets of 12-10-10-8-8 reps.
- Leg Press: 3 sets of 12-10-8 reps.
- Bulgarian Split Squat: 3 sets of 12-10-8 reps.
- Leg Extension: 3 sets of 12-10-8 reps.
- Leg Curls: 3 sets of 12-10-8 reps.
- Calf Raises: 3 sets of 12-10-8 reps.
Finisher: 15 Minutes of HIIT Training (30-second ¾ sprints 90-second walk).
PM - Martial Arts
Fight conditioning:
The following is a 30-minute Muay Thai style, martial arts striking drill workout that incorporates various striking techniques and high-intensity exercises. Make Stick proud!
Warm-Up:
5 minutes of light cardio (jogging, jumping jacks, etc.) and dynamic stretches (leg swings, arm circles, etc.) Followed by 5 minutes of the exercises listed below.
- Jumping jacks x 1 minute.
- Shadowboxing (punches only) x 1 minute.
- High knees x 1 minute.
- Shadow boxing (kicks only) – 1 minute.
- Jogging in place x 1 minute.
Round 1: (3 minutes)
- Jab-cross-knee (x3) + elbow (x1).
- Repeat the combination for the duration of the round, switching stances every 30 seconds.
- Rest (1 minute).
Round 2: (3 minutes)
- Jab-high kick-hook (x3) + knee (x1).
- Repeat the combination for the duration of the round, switching stances every 30 seconds.
- Rest (1 minute).
Round 3: (3 minutes)
- Cross-hook-uppercut (x3) + teep (x1).
- Repeat the combination for the duration of the round, switching stances every 30 seconds.
- Rest (1 minute).
Round 4: (3 minutes)
- Low kick-low kick-teep (x3) + high kick (x1).
- Repeat the combination for the duration of the round, switching stances every 30 seconds.
- Rest (1 minute).
Round 5: (3 minutes)
- Jab-cross-uppercut (x3) + uppercut (x1).
- Repeat the combination for the duration of the round, switching stances every 30 seconds.
- Rest (1 minute).
Round 6: (3 minutes)
- Jab-cross-mid range kick (x3) + double high kick (each leg (x1).
- Repeat the combination for the duration of the round, switching stances every 30 seconds.
- Rest (1 minute).
Cool-Down: (5 minutes)
- Slow shadowboxing x 1 minute.
- Stretching your arms and shoulders x 1 minute.
- Stretching your legs x 1 minute.
- Slow jogging in place x 1 minute.
- Deep breathing x 1 minute.
Saturday
AM - Whole body High-Intensity Interval Training (HIIT) circuit
Circuit: 4 circuits – each involving 2 rounds of each exercise. 30 secs of work, 10 seconds of rest per exercise.
Warm-up: (5 minutes)
- Jog in place for 1 minute.
- High knees for 30 seconds.
- Butt kicks for 30 seconds.
- Jumping jacks for 1 minute.
- Bodyweight squats for 30 seconds.
- Push-ups for 30 seconds.
Rest for 30 seconds.
Circuit 1: (6 minutes)
- Burpees with tuck jump.
- Step-ups with knee.
- Oblique mountain climbers.
- KB/DB suitcase deadlifts.
- Weighted wall sit and hold.
Rest for 30 seconds
Circuit 2: (6 minutes)
- Squat to lunge jumps.
- Tire push.
- Tire flip.
- Assault bike or high knees.
- Reverse burpees.
Rest for 30 seconds
Circuit 3: (6 minutes)
- Tuck jumps.
- T-push ups..
- Bear crawls.
- Double KB clean and press.
- Dragon lunges.
Rest for 30 seconds
Circuit 4: (6 minutes)
- Pistol squats.
- Spiderman push-ups.
- Wall balls.
- Medicine ball V-ups.
- Swiss ball abs rollouts.
Rest for 30 seconds
Finisher: Choose your fate from one of the listed below. (5-10 minutes).
- Treadmill: increase incline from 5-12 every minute.
- Rowing machine: Minimum 500m/minute.
- Prowler: push 25 metres and pull return. Jog 25 metres and back (recovery jog).
Rest for 30 seconds
Cool-down: (5 minutes)
Stretch your entire body, focusing on the muscles you worked during the workout.
PM - Flexibility and Balance or BJJ drills
This one is up to you. Choose to work on flexibility with stretching drills or try out some Brazilian Jiu-jitsu drills using the links below. Have fun.
Flexibility
- Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.) and dynamic stretches (leg swings, arm circles, etc.).
- Stretches: Hold each stretch for 30-45 seconds. Repeating on each side as required. Focus on flexibility and balance.
- Cool-down: 5-10 minutes of walking and static stretches.
BJJ drills
- Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.) and dynamic stretches (leg swings, arm circles, etc.)
- 30 minutes working on BJJ drills to improve range of movement, agility and core strength.
- (check out the links below if you are unfamiliar with BJJ drills).
- Cool-down: 5-10 minutes of walking and static stretches.
Sunday
Matt Murdock is a good catholic boy and so Sunday is your day of rest. You have earned it. Get in some active rest.
Remember to cool down, stretch and drink water!
Workout Complete!!
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