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The Spider-Man Workout

With great powerlifting comes great responsibility.

Tom Holland is the new Spider-Man, and if you've seen any of his videos, you know just how right he is for the role. Not only is he active and athletic, but he has been spending a good deal of time working out in preparation to play Spider-Man. Just as the "friendly neighborhood wall-crawler" is in great shape, so too Tom has made it a point to increase his strength, stamina, endurance, and mobility.

The Spider-Man Workout

To play the part of Spider-Man, there are two types of workout:

  • HIIT and cardio
  • Functional strength building

Each workout is important to develop a specific aspect of the fitness required for the part of Spider-Man. Read on to find out what to do!

HIIT and Cardio

Seeing as running, jumping, and swinging involves a lot of high-intensity activity, the HIIT and cardio training sessions all revolved around similarly high-intensity movements. For example:

  • Burpees, which work your upper body, core, and legs while pushing your cardiovascular endurance and stamina to its limits.
  • Boxing, which is amazing for increasing muscle oxygenation and stamina, plus a killer cardio workout.
  • Sprint training, which is short-distance and high-intensity exercise that can boost muscle growth, speed up fat burning, and promote better cardiovascular conditioning.
  • Box Jumps, which combines lower body explosive strength training with high intensity plyometric (jump) training. One of the best movements to improve agility and cardio.
  • Treadmill sprints, another high-intensity interval workout — but this time in the gym rather than on the running track.
  • Parkour, which helped him to develop the athletic abilities required to climb, jump, and run like Spider-Man.

With just 15 to 25 minutes of these workouts per day, you'll get in fighting shape!

Functional Strength Building

Spider-Man has the proportional strength of a spider, which means power without the heavy pounds of muscle. The movements used to develop this sort of strength mostly involve working with your bodyweight rather than heavy weights.

Excellent exercises include:

  • Chin-Ups/Pull-Ups, which work your upper body "pulling muscles" (shoulders, biceps, and back) and core.
  • Push-Ups, which develop strength in your upper body's "pushing muscles" (shoulders, triceps, and chest), as well as your core.
  • Mountain Climbers, another great exercise to develop core strength and cardiovascular endurance.
  • Burpees, which combines all of the best movements (squats, push-ups, jumps, etc.) for a killer strength and endurance training exercise.
  • Dips, an amazing exercise to build strength in your triceps and shoulders.
  • Sledgehammer Swings, which encourage better mobility while working all the muscles in your body (particularly focusing on the posterior muscles).
  • Sit-Ups/Crunches, which are the simplest of the core exercises.
  • Bench Presses, a weighted movement which helps to build raw power and strength in the chest, triceps, and shoulders.
  • Deadlifts, another weighted movement that encourages better core strength and strengthens the muscles in your lower back and glutes.

Put these movements together in a workout — 40 minutes, 3 to 5 sets of each exercise you choose — and you'll see real results in a matter of weeks.

[Image via Shutterstock]

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