Nine sets of exercises designed to build you to rule the streets at night. Exorcise your inner demons with this set of exercises.
Instructions: Repeat each move one after the other with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again as many times as you can depending on your fitness level – maximum of 10 sets.
What it works: quads, triceps, biceps, chest, shoulders, lower abs, lateral abs, glutes, upper abs, aerobic system, cardiovascular system. This one has it all.
Tip: Perform for speed and fluidity of motion. Execute the full range of motion of each exercise but resist the temptation to start-and-stop each time. Instead use each exercise to create a bounce effect in execution that enables you to just keep on going.
Make it better: It's hard to think there is a way to make this workout better but here's something you can implement: when performing leg raises do not bring your legs up all the way so they are at 90 degrees to your body, keep them between 45 and 60 degrees and also keep your chin on your chest. This way your abdominal muscles never relax and your upper abdominals also come into full play. You will see better results, faster.
Make it harder: Instead of just doing squats do jumping squats where your feet clear the floor every time. This way you get a full-blast ballistic workout for your quads (perfect power for developing the kind of leg power that helps you jump across Gotham rooftops, late an night).
Perfect for: We're going to avoid the Caped Crusader, night-fighting, crime-busting machine clichés here and simply say that this is the perfect workout for anyone looking to develop a little bit of power and some muscle density.