Please tell me you’ve seen The Dark Knight Rises.
You know, the final movie in director Christopher Nolan’s epic Batman trilogy. If you thought I’d let a movie like that go by without an article, then you are reading the wrong nerdy fitness website.
If you haven’t seen it yet, don’t worry – this article will avoid any major spoilers. Not only that, but it will take a different angle than you’re expecting to see. Yes, Batman is a badass, but today’s article is going to be different.
If you’re like me, you can relate to Bruce Wayne as Batman – of all the superheroes out there, he’s one of the few that wasn’t bitten by a radioactive insect, didn’t come from a distant planet or galaxy, wasn’t born a mutant, and didn’t subject himself to some bizarre experiment to gain “super powers.”
Sure, he might have spent millions upon millions of dollars on his equipment, but Bruce Wayne is a normal guy, like you and me. Take away the bat suit, the batmobile, and the batpod,…and you’re left with a guy who’s trying to save his town and fight for something greater than himself.
He constantly pushed himself to be stronger, faster, and more agile.
Here’s how you can do the same, without picking up a single weight.
How Bruce Wayne got strong
At some point in The Dark Knight Rises, Bruce Wayne ends up in “prison.”
He has no hope for breaking free, Gotham is falling apart, and there’s nothing he can do but watch his city crumble.
What did he do to start turning around his situation?
What any Nerd Fitness rebel would have done when the sh** hits the fan:
He started exercising, even though he was confined to his cell.
Stuck in prison, just “getting healthy” wasn’t enough for Bruce…he needed to build a tremendous amount of power, strength, and agility in order to escape.
So, Bruce started training exclusively with body weight exercises to build strength and kick some serious ass.
The Batman Bodyweight Workout
Okay, so you’re ready to train like Bruce Wayne, and you don’t have any weights.
I reached out to my friend Ryan over at Gold Medal Bodies to create a kickass Batman Bodyweight Workout that will have you kicking ass, crushing criminals, and saving Gotham in no time. This is a relatively advanced workout, so start with something like the Playground Workout or Rebel Strength Guide and work your way up to this once you’re feeling ready. Watch the videos, read the workout, and then proceed to kick ass!
Watch the exercise videos below and choose an exercise at your level that corresponds to what you will do in the workout.
For example: where it says Pull-Ups, if you can’t quite do a Pull-Up, start with the Jump Pull-Up with Tuck. However, if you can crank out the Pull-Ups, you can start working on Ice Cream Makers.
- Squat Jump
- Headstand Push-ups
- 180 Degree Jump
- Front Lever
- Back Lever
Once you get proficient at a level, go up one level for that exercise and work on mastering that within the workout.
Don’t try and jump up to the next progression too quickly. Focus on form and performing each rep as cleanly as you can. That is what will get you strong and help you master the moves. Be sure to:
- Perform no more than 5 reps per movement for up to 3 sets.
- Work on performing holds for 5 to 8 seconds per set.
- Perform all sets of one exercise before moving on to the next exercise.
- Give yourself at least a day of rest in-between the workouts.
You can even add in sprints or intervals on your off days for extra stamina work if you would like.
- Rolling Squat Tuck-up Jumps
- Side to Side Push-ups
- Modified Headstand Push-ups
- Jump Pull-Up with tuck / Pull-Up with Tuck-Up
- Handstands against wall
- 180 Degree Jump Turns
- Tuck Front Lever Hold
- Tuck Back Lever Hold
- Low Frog Hold
- Rolling Single Leg Tuck-up Jumps
- Exploding Push-ups (Standard to Wide to Right Front/Left Back to Left Front/Right Back)
- Headstand Push-Ups
- Ice Cream Makers
- Free Standing Handstands
- Single Leg Jump 180 Degree Turn
- Front Lever Hold
- Back Lever Hold
- Floating Frog Hold
Get strong without picking up a weight
Maybe you hate gyms. Maybe you travel like crazy. Maybe you just enjoy exercising outdoors.
No matter your reason, You CAN build muscle and size or simply lose weight and get in shape with just bodyweight exercises.
As a former gymrat, I didn’t believe it was possible either, until my situation forced me into exclusively bodyweight training for months upon months – I reached out to my buddy Vic and enlisted his help in creating a workout routine that used only body weight exercises.
Three months and fifteen extra healthy pounds later, I became a believer.
These days, I feel comfortable in a gym, on a playground…or trapped in a third world prison (don’t worry Mom, hasn’t happened yet!) – I know I’ll be able to get in a great workout anywhere.
There you have it, a workout that would make Batman proud. Please keep spoilers out of the comments for those that haven’t seen it.
PS – HUGE Thanks to Ryan From Gold Medal Bodies for putting together these workouts and videos for today’s article. If you’re an aspiring gymnast, make sure you check out their stuff!