Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. Batman Workout Bodyweight Squats 3 sets 10 reps Crunches Frog Jumps 3 sets 12 reps Leg Pull-In Knee-ups Push-ups / Pushups 3 sets 12 reps High Knees / Front Knee Lifts / Run / Jog on the Spot 3 sets 10 reps Mountain Climbers / Alternating Kneeins 3 sets 12 reps 3 sets 30 secs Page 1 of 1 3 sets 30 secs Raised One-Legged / Leg Push Ups / Push-ups 3 sets 10 reps
Batman Workout Abs, Chest, Glutes & Hip Flexors, Hamstrings, Lower Back, Middle Back / Lats, Obliques, Quadriceps, Shoulders Abs, Ankles, Biceps, Calves, Chest This is the batman workout, it is designed to help you build strength and endurance. This workout can be completed at-home without equipment. Bodyweight Squats Glutes & Hip Flexors, Quadriceps Abs, Calves, Hamstrings Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times. Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes. Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
Push-ups / Pushups Chest Abs, Shoulders, Triceps Get into position by placing your hands flat on the floor, directly below your shoulders. Extend your legs out behind you, with only your toes and balls of your feet touching the floor. Hold your body up and keep your back straight by tightening your abdominal muscles. Your neck and head should be bent slightly back. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one. Repeat. Crunches Abs Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching. Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor. Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement.
Frog Jumps Hamstrings, Quadriceps Calves Standing straight up, bring your feet outside of shoulder width. Squat down by bending at the knees and driving your hips back. Keeping your chest up, forcefully push off the ground with the balls of your feet. Land on the balls of your feet, remaining in the squatting position. Your legs will remain wide. Repeat. High Knees / Front Knee Lifts / Run / Jog on the Spot Abs Glutes & Hip Flexors Begin jogging in place, lifting the knees as high as you can. Try to lift your knees up to hip level but keep the core tight to support your back. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them. Bring the knees towards your hands instead of reaching the hands to the knees!
Leg Pull-In Knee-ups Abs Lower Back Lie flat with hands under your buttocks. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up). Hold and then slowly return to starting position. Mountain Climbers / Alternating Knee-ins Abs, Glutes & Hip Flexors Chest, Shoulders Place your hands flat on the floor, shoulder width apart. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor. Your body should be in a straight line, with your weight supported on your hands and toes only. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition. Continue alternating in this manner for the desire amount of time.
Raised One-Legged / Leg Push Ups / Push-ups Chest Glutes & Hip Flexors Get yourself in the push-up position with your hands flat on the ground just wider than shoulder width apart. Ensuring that there is a straight line running from your neck to your heels, lift your right leg off the ground. Keeping your right leg elevated, bend your elbows and lower your body towards the ground until your chest is about two inches away from the floor. Push your body back to the starting position and then lower your right leg to the ground. Repeat the motion with the left leg elevated.