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Get Super-Fit With the Batman Workout

When it comes to superheroes, few people can compare to the impressive physicality of the great Bruce Wayne—Batman. While there are many superheroes who reach peak fitness, many of them have been enhanced (like Captain America's Super Soldier Serum). Batman is one of the few superheroes who is fully human, with no physical enhancements. His prowess is purely the result of extreme conditioning and dedication to training.

While we may never be truly as fit as Batman, it can't hurt to try, right? Here is the Batman workout, taken from the book Batman: The World of the Dark Knight:

Sample Day 1:

  • Morning: — 5-mile run, plus 60 minutes of upper body strength conditioning (bench press, pull-ups, push-ups, etc.)
  • Midday: 60 minutes of circuit training (push-ups, pull-ups, squats—repeat), 20 minutes of heavy bag punching
  • Evening: 30 minutes of swimming, Tai Chi, or Power Yoga, weapons training

Sample Day 2:

  • Morning: 60 minutes wall climbing, plus 30 minutes of lower body strength conditioning (squats, lunges, box jumps, etc.)
  • Midday: 60 minutes of circuit training, plus 30 minutes of heavy bag punching
  • Evening: Martial arts practice

Sample Day 3:

  • Morning: 60 minutes of circuit training, 30 minutes of jumping rope
  • Midday: 60 minutes of powerlifting (high reps, low volume), plus 30 minutes of kettlebell training
  • Evening: 60 minutes of heavy bag punching, plus 30 minutes of yoga

Could you possibly fit all of these workouts into a single day, then prowl the streets at night as the vigilante/superhero Batman? Absolutely not! However, you can mix a few of the Batman workouts into your own life, using the following weekly workout plan:

Day 1 — 5-mile run, plus 30 minutes of upper body conditioning training:

  • Bench Press (incline, decline, and close-grip)
  • Pull-Ups
  • Chin-Ups
  • Pull-Up Bar Hang
  • Bicep Curls
  • Military Press

Day 2 — 15 minutes of jump rope, 15 minutes of heavy bag punching, 30 minutes of Yoga/Pilates/Tai Chi

Day 3 — 15 minutes of swimming, 30 minutes of lower body conditioning training:

  • Squats
  • Lunges
  • Box Jumps
  • Squat Jumps
  • Calf Raises
  • Straight-Leg Deadlifts
  • Leg Curls

Day 4 — 5-mile run, plus 15 minutes of heavy bag punching and 15 minutes of Yoga/Tai Chi/Pilates

Day 5 — 60 minutes of circuit training:

  • Circuit 1: Push-Ups, Pull-Ups, Squats (repeat twice)
  • Circuit 2: Military Press, Chin-Ups, Lunges (repeat twice)
  • Circuit 3: Tricep Dips, Bicep Curls, Squat Jumps (repeat twice)
  • Circuit 4: Leg Raises, Supermans, Side Leg Raises (repeat three times)

Day 6 — 20 minutes of jump rope, 15 minutes of swimming, 25 minutes of sprint training

Day 7 — Rest

You will never be as physically fit as Batman (he's a comic book character, of course!), but this workout will help you to come pretty close. It's a full-body workout that hits every muscle, improves your cardio, and gets you into tip-top shape. You may not be ready to hit the streets and tackle crime—you're missing the super-suit and Batmobile, after all—but you'll be in the best shape of your life. Plus, the workout is a whole lot of fun and adds a lot of variety to your training.

[Image via Shutterstock]

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