Last updated on September 1st, 2021 at 10:53 am

Sometimes the gym can be a scary place…

Okay, that’s a discussion for another time, but I think there are a lot of factors that keep people from getting to the gym and make a guide like this relevant.

A couple things you can check out before you even continue reading are:

• 60 Day SuperHuman Challenge
  • This is customizable to your schedule, and also requires no equipment.
• Stephen Amell’s Oliver “The Arrow” Queen Workout
  • Stephen Amell loves calisthenics so this workout was jam packed with fun stuff that we’ll probably see later on in this article.
• The Sebastian Stan Winter Soldier Workout
  • Sebastian Stan uses a mixture of aero-boxing, calisthenics and strength training that make his workout a fun place to start if you want to mix it up.

Now that you have some extra options, let’s get started.

I know some people don’t like a typical gym setting.  That’s fine.  Just look at everything Planet Fitness stands for.  I get it.  Thankfully you can still get Superhero Jacked with an In-Home Workout Routine.

Of course, just like with every workout we cover, there are some contingencies.  A huge part of this routine working for you are:

1. Stay Motivated
2. Get Proper Sleep
3. Supplement Properly
4. Focus on your Nutrition

Now don’t get all stressed out, I plopped it all right there for you.  We knew way before this article that nutrition is 75% of the battle, and adding in the other aspects just reinforce the entire routine.

Another fair warning before dive head first into the actual workout: this routine is a body weight routine.  As you can see by my choice of pictures (thank you Ben Affleck and Stephen Amell), it is going to involve pull-ups.  If you don’t want to buy a pull-up bar (or mount or system, and don’t have a place to do them at home, you’re going to probably want to utilize The 60 Day SuperHuman Challenge OR substitute the pull-ups with pike push-ups.

Final sidebar for pull-ups is scaling them.  Obvious you can do things like pike push-ups or even body-weight rows, but the best thing to do would be to get up on that bar!  Now you’re like “Uh, well if I can’t do a pull-up…why am I trying to get on the bar?”.  The best way to scale your pull-ups, prior to being able to do them freely, is to use an assist band to do them.  They make tons of different weight variations that you can choose from, so you’ll even be able to work your way through them.

The In-Home Body Weight Workout

25 Plank to Push-Ups

25 Pull-Ups

50 Push-Ups

50 Air Squats

50 Sit Ups

50 Step Ups

50 Push-Ups

25 Pull-Ups

25 Plank to Push-Ups

Workout Instructions

I don’t know if anyone thinks this routine looks familiar, but it should.  This format was used for the 300 movie, which we’ve now seen two workout routines for (one was a revamp).  That being said, we know this is a circuit.

A circuit, as we should know, is constant movement.  That means you’re not taking rest time between each “set”, because there aren’t any sets here.  This is just one straight routine; all the way through.

That might sound scary.  

Don’t worry though, that brings us to the topic of scaling.

Scaling

I’ve already discussed scaling for pull-ups, that much we know.  But, I also want to touch on the scaling for the rest of the workout.  Being that it’s all body weight movements your goal is to obviously be able to do the full movement (and even possibly weighted eventually).

Pull Ups: Assist band or Body Weight Rows or Pike Push-Ups

Push-ups: Knee Push-Ups

Plank to Push-Ups: 30-60 Second Plank Hold

Pauses and Breaks

Now finally we get to that part about not taking any breaks.  The best way to scale this for beginners is to pace.  I know I said no breaks, but technically speaking you’re going to need to “break” them up.  When first starting out you can do 5-10 at a time, stop, pause, breathe, and continue.  This doesn’t mean stop for 30-60 seconds, but this is a pause to allow you to keep moving.

Alright, that’s basically all you need to know to get going.

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