It seems like superheros are taking over our movie theaters, with one blockbuster hit after another. As a kid, the cartoon versions inspired me to climb every tree in the neighborhood, run at lightning-fast speeds and perform imaginary web-slinging. With a little creativity, perhaps we can help kids fit in 60 minutes of daily activity with the help of our super friends.
The following workout is designed for all levels of ability. Can you identify the superhero who might choose this workout?
Perform these eight exercises as a circuit, spending one to two minutes at each station. The workout should take around 30 minutes with warm up, cool down, and transitions. We have suggested multiple pieces of equipment and types of moves for each exercise activity so the workout can be set up and completed as easily as possible based on what is available to you.
| Squeeze |
Pilates Ring: squeeze between hands or knees |
| Push | Pushups: on floor or off of mat Elastic Band: chest press with band anchored to or spanning the back of a chair, column, post, etc. |
| Stomp |
Step or Folded Mats: stomp foot on higher surface |
| Pull | Battle Rope: pull the length of the rope Elastic Band: Rows or lateral pulls with band anchored to or spanning an appropriate
fixed object |
| Rip Apart | Figure Eight Elastic Band: reverse fly Circle Elastic Band: single-arm row |
| Smash | Medicine or Stability Ball: floor slam |
| Throw | Medicine Ball or Basketball: chest pass against wall |
| Lift | Stability or Medicine Ball, Hand or Wrist Weights: lift overhead Mat, Bench, or Chair with Arms: dips |
How many exercises or workouts can you come up with that remind you of a superhero?