Workout Like a Superhero: Black Widow

No woman, it would appear, can be taken at face value. There is a bad girl (or boy) in each of us fighting to come out and this workout makes sure than when it does it will be able to hold its own in any situation.

Here’s the Black Widow Bodyweight Workout:

Black Widow Bodyweight Workout Routine:

The Black Widow Bodyweight Workout Routine includes:

60 punches

10 push-ups
20 squats

20 basic burpees
20 climbers
20 back kicks
20 triangle crunches
20 bridge taps

What it works: quads, calves, aerobic capacity, cardiovascular system, front hip flexors, triceps, core, lateral abdominals, glutes, lower back. Almost full body!

Circuit Training:

Circuit training means that you do the workout over and over. You do one set of each exercise, then move onto the next exercise. Using your own bodyweight becomes harder the more circuits you do. The number of circuits right for you depends on your fitness level. Try to start with Level I or II, and work your way up to Level III or beyond.

• Level I: Do 3 sets
• Level II: 5 sets
• Level III: 7 sets
• Rest up to 2 minutes

Catch your breath (rest) for up to 2 minutes between each round. Reduce this amount of time to unlock and harness the true power of bodyweight circuit training. You will find that shortening your rest periods turns this into a HIIT workout. HIIT workouts are the best way to burn fat. Increase the fat-burning aspect of circuit training by slowly minimizing the amount of rest between circuits.

With all these workouts, it is good to switch them up. That’s why all these bodyweight workouts were created in the first place. To avoid the same repetitive gym routine every day.

Instead, you can choose a different one every day. This way, your workout doesn’t feel stale. If you like this bodyweight routine, you can find all the bodyweight workouts here. By doing different superhero bodyweight workouts, you avoid the same repetitive gym routine every day.

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Or anyone that would like to see more bodyweight workouts, like the Black Widow Bodyweight workout, above?

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