Bodyweight Endurance Circuit – Superhero Style!

by David Kingsbury

Being a superhero isn’t easy. In between performing your normal day job and catching villains at night, trying to find sleep, love and maintaining a sense of mystery, you have to find time to stay in shape. After all, aside from needing to be fit and agile to catch The Joker, Lex Luther, Loki, Professor Zoom and all the other villains, nobody wants to look bad in lycra… it shows everything!

But, with the rise in social media, everyone wanting to take selfies with you and so on, it can make getting to the gym (and being left alone when you’re there!) really difficult. Think… how often do you see a superhero in your local gym? They can be pretty shy. 


Superhero’s alter egos aren’t too different from you and I so chances are you have the same problem, which is why home training is a lifesaver. Here’s a great bodyweight endurance circuit to boost your fitness. It can be done at home, in the park, anywhere you like at any time you like. Plus it doesn’t require any apparatus, just you, so no excuses!




1. Bodyweight Squats

How to:

  • Stand with your feet shoulder width apart.
  • Squat down, bringing your weight down through your heels.
  • Drive your hips backwards during the first part of the movement. (Look straight ahead, remembering to keep your spine neutral.)
  • Try to go as deep as you can. Hold. Then raise back up and repeat.

2. Squat Thrusts

How to:

  • Position your hands on the floor shoulder width apart and stretch your legs out behind you as if you are about to do a press up.
  • In one movement, bring both legs into a tuck position, bending the knees into the chest. 
  • Return to the start position. Repeat.

3. Bodyweight Lunges

How to:

  • Step forwards with one foot in a long stride.
  • Ensure that your feet are in line and pointing straight forwards.
  • Keeping your back upright, slowly bend and lower the back knee towards the floor, raising the heel off the floor. 
  • At the same time, bend the front knee, making sure it doesn't go past your toes.
  • Don't let the back knee touch the floor before returning to the starting position. Repeat.

4. Mountain Climbers

How to:

  • Get into the push-up position (arms straight), balls of your feet on the floor.
  • Lift your right knee straight up towards your right arm, then back down.
  • Repeat with your left knee to left arm.
  • Perform explosively so each rep your legs are alternating forward and backward quickly. 

Sets & Reps Numbers: Determine the number of reps and sets according to your own fitness. Set yourself goals and break them. As you improve, increase the sets and rep ranges to ensure your fitness continues to improve. 

Feeling ultra superhuman? Try upgrading to harder variations of these exercises or adding weights. You’ll really see the difference.

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