Just about everyone wanted to be a superhero when they grew up. Hell, many of us still dress up like one from time to time (click here to see our Chief Content Officer Zack Zeigler give his best Clark Kent impression).
And while we can’t teach you how to fly like Superman or stick to walls like Spider-Man, we can help you look like you have superhuman strength.
How? The guy who trains superheroes – such as Deadpool, aka Ryan Reynolds, and Winter Soldier Bucky Barnes, aka Sebastian Stan – has been showing off his workouts for free on Instagram, and his name is Don Saladino (unless that’s just a secret identity he uses).
Saladino also plays Zeigler’s sidekick on the M&F podcast Reps, and every Wednesday does a live workout on M&F’s Instagram page, @muscleandfitness.
Below, we run through Saladino’s advanced abdominal routine that, paired with a clean eating regimen, will have you looking like an Avenger in no time.
Be forewarned, this isn’t your average at-home ab workout and you might feel like you were exposed to kryptonite by the end of it.
Don’s advice: “On the windshield wipers, don’t start throwing your legs from side-to-side. I want you to keep your lower-back stable. Feel like a lot of the rotation’s coming from the mid-back. Each side counts as one rep.”
How to do it: Do 10 reps of each move, and immediately go to the next one with no rest. That’s one round. Try to do four rounds, with minimal rest in between each one.
Scroll down to see a description of each move, as demonstrated by Saladino in the video here:
How to do it: Get into a plank position with an item a few inches in front of your face (Saladino used his shoes). Extend one hand out and touch the item, then return to the plank position. Repeat with opposite hand. Do 10 reps with each hand.
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Master1305/Shutterstock
Plank Knee to Elbow
10 reps each side
How to do it: Begin in plank position. Tighten your abs and bring one knee to the outside of the opposite arm, so left knee to your right arm and vice versa, pausing for a moment before straightening the leg back behind you. Repeat with the opposite leg.
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Per Bernal / M+F Magazine
Lying Leg Raise
10 reps
Lay down flat on your back and place your hands under your glutes with your palms facing down. Keep your legs as straight as possible. Slowly raise your legs perpendicular to the floor. Hold the contraction at the top for a second, then slowly lower your legs to the start position.
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Pavel Ythjall
Side Bear Crawl
10 reps each side.
How to do it: Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl to the side by taking a small step with your right arm and left leg at the same time and alternate. Keep your hips low and your head up. Crawl back to your starting position; That’s one rep.
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James Michelfelder
Windshield wiper
10 reps each side
Lie on your back on the floor and raise your legs 90 degrees. Spread your arms straight out to your sides for support. Rotate your legs to one side, stopping short of touching the floor. Rotate to the other side.
