Last updated on March 26th, 2020 at 12:22 pm
Before you can go full blown Superhero (or SuperHuman), you may have to start off by becoming a S.H.I.E.L.D. or D.E.O. Agent. In this case we’ll be utilizing a Beginner Workout Routine before stepping it up and using one of the Superhero/Celeb workouts in the workout database.
Don’t worry, how badass is Black widow in S.H.I.E.L.D. and Martian Manhunter’s portrayal in the D.E.O.?
We all start somewhere!
We already have a 60 Day SuperHuman Challenge (which is beginner friendly), and an In-Home Body Weight Workout (bit more difficult circuit) which can be utilized as well, but this routine will be devoted to beginners that need to workout at home OR in the gym.
First, lets go over a few OTHER things…
Think of it as an agent orientation. Â
I won’t go into full details, but I feel it’s necessary to give you the beginner info before throwing you into the fight for justice. Â (Your SuperHuman Transformation Process)
1. Nutrition is more than half the battle
Yes, I said it.
A lot of people don’t want to hear it, but it’s true.
I don’t make the rules people.
Nutrition is a huge part of your transformation so it’s extremely important to take control of it while you’re getting your routine in order.
In The Superhero Academy we use Intermittent Fasting (and Intermittent Keto Fasting) to transform our members, so that is obviously what I preach here on the site.
Let’s go over some links that will help you along the way:
- A Guide to Intermittent Fasting and Intermittent Keto Fasting (Infographic)
- Intermittent Keto Fasting: Combining your SuperHuman Fuel with your Fast
- SuperHuman Fuel – The Coffee/Tea behind every Superhero Morning
And some bonus resources you can incorporate:
- Dietary Guide: Calorie Counting and IIFYMÂ
- Cyclical Ketogenic Diet and Carb Reloading for a SuperHuman Hormone Response
- Superhero Paleo Guide
And there you have it!
I felt a little insecure moving on without at least giving you the other resources to utilize.
*Insert Billy*
But wait, there’s more!
2. You have to stay motivated
This isn’t the real Academy (where we use a private Facebook Group) or the headquarters these agents get to train in, so I’m going to have to motivate you in different ways.
By the way, that Batman GIF was too good for me not to use…
Don’t worry, this parts a quick set of links as well, and then we’ll get on with the workout routine(s).
Let’s start with these bad boys:
- Never Give Up: Guidelines to Stay Motivated through your Superhero Journey
- How to gain Hulk-like Self Control for your Nutrition and Dieting
- Four Steps to take to start your Fitness Journey and become a SuperHuman
- Staying Motivated like you’re fighting for the Iron Throne
And that’s enough!
See, it was painless.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
The Superhero Jacked Beginner Workout Routine for training like a S.H.I.E.L.D and D.E.O. Agent
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The In-Home Beginner Workout
**Please Scale the Set/Rep Counts Depending on your Current Fitness Level**
3×10-20 Push Ups (can be scaled to Knee-Ups)
3×10-20 Dips (Using a chair)
3×10-20 Air Squats
3×10-20 Burpees
3×10-20 Mountain Climbers
3×10-20 Step Ups (Grab that chair again!)
3×30-60 sec plank holds
Sidebar: If you can do this as a circuit, that’s even better! That means you don’t break between each exercise and I would then break it up into three consecutive rounds. Â If not, break 60-120 seconds in between each set and you can decide if you’d like to do three straight sets of each, or go down the list of the exercises.
The In-Gym Beginner
**Please Scale the Set/Rep Counts Depending on your Current Fitness Level**
3×8-12 Bench Press (Dumbbells or Bar)
3×8-12 Bicep Curls (Dumbbells or EZ Bar)
3×8-12 Shoulder Press (Dumbbells or Bar)
3×8-12 Squats (Light Barbell)
3×8-12 Rows (Dumbbell or Cable)
3×8-12 Tricep Push Down (Cables with Rope or Bar)
Sidebar: You can also add in 10-20 minutes of easy cardio (Incline Treadmill Walk/Steady Elliptical) at the end of this routine. Â You should be starting light and utilizing one warm up set, and then continuing to add to the load each set. Â Ex. Set one might be 10-15 lbs. but set two should then be 15-20, while three is 20-25.
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