The Flash is one of the most iconic superheroes of all time. Known for his speed and wit, he has been a member of the Justice League since it’s inception. His cunning and speed have made him a valued asset in some of the comic book world’s most crucial conflicts. And he’s evolved over the years. If you haven’t been keeping up with comics over the years, things have changed for the better. The Flash was already the fastest superhero in any company’s mythos - both canon and non-canon. But his use of the speed force has only improved. His travels through time and space have become more common and pivotal. And he has extrapolated from the speed force more power than any other user. Next year we get to see much of this come to life through the origin story of the JLA. One of my favorite actors, Ezra Miller, will be tapping into the speedforce to bring the comic world to the silver screen. To do so, he had to get in superhero shape before he could take up the mantle of the Flash. We haven’t gotten any official workouts for Miller or Ray Fisher (Cyborg), so once again I’ll have to improvise. This workout will be a simple full body split for hypertrophy. The catch - it’s a circuit, to get you in and out of the gym (or wherever you workout) in a Flash (don’t judge me). I’m also including a sample sprint interval that alternates sprints with burpees.
The Workout
This is a simple hypertrophy circuit that you can do three times a week. You can also change it to an Upper/Lower split by removing the lower body movements and letting the sprints serve as your lower body workout. I would do this to avoid the possibility of overreaching. It’s very simple but very effective. This is the type of athletic training that builds strength, speed, and power. And also gives you a lean and powerful physique. For the circuit, you simply perform the prescribed number of reps per movement. Moving from one movement to the next with virtually no rest in between, except for the time it takes you to do so. You will rest 2. This is the ideal time to rest for a hypertophy circuit. Many people think that you can’t build muscle with circuits but this is not the case. To build muscle at all you need to put yourself in a caloric surplus. And not a halfass one, you need to calculate the adequate surplus and make sure that you hit your macros. Additionally, you need to make sure that your rest times are proper for this type of circuit. Hypertophy circuits need to have 2-2.5 or minutes between rounds. No more than three. This time between rounds is compounded by the time that’s gone by since you’ve last done each movement. This is more than enough time to rest your muscles and keep this from being a purely endurance geared workout. Now that we’ve got that out of the way, onto the sprint workout. It’s a simple interval workout. After each sprint you perform 5 burpees. And before starting the next sprint you do another five burpees. By the end of the workout you’ll total 40 burpees. Full/Upper Body "A" | 3-4x
Sprint Interval Workout
8x100 Sprints
Full/Upper Body "B" | 3-4x
In Conclusion
The Flash has grown in popularity over the time and will only become more favorable after the premiere of the Justice League. When he flashes across that screen he’ll prompt google searches for his workout for months on end. While we don’t know exactly what that workout is yet, we can sure as hell speculate and come up with some inventive and entertaining ideas. Ideas that still get you results. Mark Twight is a pretty functional trainer and he’s training the entire cast. So I’m sure he has Miller doing some type of sprint work coupled with some type of strength work. Based on this I’ve come up with what might be the closest thing to his actual workout. We’ll find out next year. Until then, try it out, share it, enjoy it. You can even make modifications if you like. And I hope you guys are as excited as I am to see the finished product on the big screen. Yours in Bodyweight Badassery, BarLord Further Reading Hypertrophy and Circuits
0 Comments
Leave a Reply. |
Shredded ShamanLifelong athlete and martial artist. I'm on a mission to bring back the good old days of Physical Culture and make this fit lifestyle a lot more enjoyable. Archives
October 2022
CategoriesAll Bodyweight Calisthenics Cardio Celeb Workouts Dumbbells HIIT Martial Arts Metabolic Conditioning Powerbuilding Resistance Bands Shredding Superheroes Suspension Training Weighted Calisthenics Workouts |