Batman Workout by CrazyFitKids.comAbs, Chest, Legs

Visit: www.CrazyFitKids.com for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, beforebeginning this or any exercise program, please consult a healthcare provider for appropriate exerciseprescription and safety precautions.

www.CrazyFitKids.com Powered by WorkoutLabs TrainPage 1 of 1

View online

Batman Workout Bodyweight Squats

3 sets 10 reps

Push-ups / Pushups

3 sets 12 reps

Crunches

3 sets 12 reps

Frog Jumps

3 sets 10 reps

High Knees / Front Knee Lifts / Run /Jog on the Spot

3 sets 30 secs

Leg Pull-In Knee-ups

3 sets 12 reps

Mountain Climbers / Alternating Knee-ins

3 sets 30 secs

Raised One-Legged / Leg Push Ups /Push-ups

3 sets 10 reps

www.CrazyFitKids.com Powered by WorkoutLabs Train

Batman Workout

Primary muscle group(s):Abs, Chest, Glutes & Hip Flexors, Hamstrings, Lower Back, Middle Back / Lats, Obliques,Quadriceps, Shoulders

Secondary:Abs, Ankles, Biceps, Calves, Chest

This is the batman workout, it is designed to help you build strength and endurance.This workout can be completed at-home without equipment.

Bodyweight Squats

Primary muscle group(s):Glutes & Hip Flexors, Quadriceps

Secondary:Abs, Calves, Hamstrings

Stand with your feet hip width apart. Your toes should be pointing straight ahead oronly slightly outward.

Cross your arms in front of your body, place your hands behind your head (prisonersquat) or at the sides of your head.

Keep your weight on your heels and bend your knees while lowering your hips towardsthe ground as if you are sitting down on a chair.

Keep your back straight at all times.

Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Donot let your knees extend out beyond the level of your toes.

Return to the start position by pushing down through your heels and extending yourhips forward until you are standing straight. Repeat.

www.CrazyFitKids.com Powered by WorkoutLabs Train

Push-ups / Pushups

Primary muscle group(s):Chest

Secondary:Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.

Extend your legs out behind you, with only your toes and balls of your feet touching thefloor.

Hold your body up and keep your back straight by tightening your abdominal muscles.

Your neck and head should be bent slightly back.

Lower your chest towards the ground by bending your elbows until your chest is justabove the ground or you feel a stretching of your chest and shoulders. Hold for a countof one.

Press upwards from your chest and shoulders, straightening your arms as you return tothe starting position. Hold for a count of one.

Repeat.

Crunches

Primary muscle group(s):Abs

Lie flat on your back with your feet flat on the ground, with your knees bent at 90degrees. Alternatively, you can place your feet up on a bench a few inches apart withyour toes turned inwards and touching.

Place your hands lightly on either side of your head.

Keep your elbows in so that they are parallel to your body.

Push your back down flat into the floor to isolate your abdominal muscles.

Gently curl your shoulders forward and up off the floor.

Continue to push down into the floor with your lower back.

Raise your shoulders about four to six inches only.

Hold and squeeze your abdominal muscles for a count of one.

Return to the start position in a smooth movement.

www.CrazyFitKids.com Powered by WorkoutLabs Train

Frog Jumps

Primary muscle group(s):Hamstrings, Quadriceps

Secondary:Calves

Standing straight up, bring your feet outside of shoulder width.

Squat down by bending at the knees and driving your hips back.

Keeping your chest up, forcefully push off the ground with the balls of your feet.

Land on the balls of your feet, remaining in the squatting position. Your legs will remainwide.

Repeat.

High Knees / Front Knee Lifts / Run / Jog on the Spot

Primary muscle group(s):Abs

Secondary:Glutes & Hip Flexors

Begin jogging in place, lifting the knees as high as you can.

Try to lift your knees up to hip level but keep the core tight to support your back.

For a more advanced move, hold your hands straight at hip level and try to touch theknees to your hands as you lift them.

Bring the knees towards your hands instead of reaching the hands to the knees!

www.CrazyFitKids.com Powered by WorkoutLabs Train

Leg Pull-In Knee-ups

Primary muscle group(s):Abs

Secondary:Lower Back

Lie flat with hands under your buttocks.

Keep your knees together and pull them in towards you while moving your torsotowards them (lift your head, neck and shoulders up).

Hold and then slowly return to starting position.

Mountain Climbers / Alternating Knee-ins

Primary muscle group(s):Abs, Glutes & Hip Flexors

Secondary:Chest, Shoulders

Place your hands flat on the floor, shoulder width apart.

Extend your torso and legs fully behind you with only your toes and balls of your feettouching the floor.

Your body should be in a straight line, with your weight supported on your hands andtoes only.

Starting with either leg, flex your knee and hip at the same time to bring your knee upand under your hip. Your other leg should remain fully extended. This is the startposition.

Using an explosive movement, reverse the position of your legs, by extending the bentleg back and simultaneously flexing the straight leg until it is in the startposition.

Continue alternating in this manner for the desire amount of time.

www.CrazyFitKids.com Powered by WorkoutLabs Train

Raised One-Legged / Leg Push Ups / Push-ups

Primary muscle group(s):Chest

Secondary:Glutes & Hip Flexors

Get yourself in the push-up position with your hands flat on the ground just wider thanshoulder width apart.

Ensuring that there is a straight line running from your neck to your heels, lift your rightleg off the ground.

Keeping your right leg elevated, bend your elbows and lower your body towards theground until your chest is about two inches away from the floor.

Push your body back to the starting position and then lower your right leg to theground.

Repeat the motion with the left leg elevated.