Workout Plans
Superman Henry Cavill thumbnail

Day 1 : Plyometrics-Centric

Exercises 9
Equipment Yes
Do the exercises in each group (marked A–C) as a circuit, completing one set of each move in sequence. For each circuit, set a timer and complete as many rounds as possible in five minutes, resting as needed. Note that Exercise 3 is a stand-alone, and then sets of 4A and 4B are alternated for 5 minutes.

Exercise 1A

Machine Row
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-- sets
300m reps
-- rest
*Set drag between 3 & 5.

Exercise 1B

Clean and Jerk
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-- sets
12 reps
-- rest
*Use 175-lb weights.

Exercise 1C

Wall Ball You'll need: Medicine Ball How to
Wall Ball thumbnail
-- sets
AMAP* reps
3 min rest
*As many as possible. Use a 20-lb medicine ball. Aim for a spot about 10 ft up.

Exercise 2A

Plyometric Step-Up
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-- sets
AMAP* reps
-- rest
*As many reps as possible for each side. Use a 20-inch box.

Exercise 2B

Clean and Jerk
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-- sets
12 reps
-- rest
*Use 175-lb weights.

Exercise 2C

Burpee How to
Burpee With Pushup thumbnail
-- sets
AMAP* reps
3 min rest
*As many as possible. Perform weighted with 20-lb dumbbells.

Exercise 3

Burpee How to
Burpee With Pushup thumbnail
-- sets
20 reps
60 sec rest
*Use bodyweight.

Exercise 4A

Dumbbell Push Press You'll need: Dumbbells How to
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-- sets
10 reps
-- rest
*Use 30-lb dumbbells.

Exercise 4B

Squat Clean from Hang You'll need: Barbell How to
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-- sets
5 reps
-- rest
*Use 30-lb dumbbells.
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