FITNESS

PICK UP YOUR WORKOUT

Four gravity-defying exercises that will sculpt your body
With these superhero-inspired exercises from Mike Mejia, M.S., C.S.C.S., you may not be able to leap tall buildings in a single bound, but you’ll look as if you can. Quick, to the gym.

Your hero training
Do 2 or 3 sets of each exercise in this routine, resting 30 to 60 seconds between sets. Perform the workout 2 or 3 times a week, and rest at least a day between sessions.

SPIDER-MAN PULLUP
Grab a pullup bar with an overhand grip, your hands a bit more than shoulder-width apart. Pull up toward your right hand as you simultaneously bend your right knee and lift it toward the bar. When your chin is above the bar, lower back down and repeat to the other side. Do 10 reps.

HULK SUPERLEAP
Stand on a thick exercise mat. Bend at the hips and knees to quickly lower your body about halfway into a squat position. Swing your arms overhead as you explode upward. Land as softly as possible and then immediately drop down to the half-squat position. Do 8 to 10 reps.

SUPERMAN BACK EXTENSION
Lie facedown at a back-extension station with your feet anchored. Hold a pair of dumbbells with your arms hanging down. Keeping your abs tight, raise both your torso and arms until your body is in a straight line. Hold, and then lower yourself. Do 10 reps.

THOR'S HAMMER
Grab a barbell, palm facing up. Curl the bar up toward your shoulder, and then press the bar overhead and rotate your palm so it faces forward at the top. Stretch and push the weight as high as you can. Lower the bar, switch arms, and repeat. Try for 6 to 10 reps on each side.