Welcome, heroes, to our Symbiote Spider-Man superhero workouts. Join us as we tap into the power and ferocity that is the symbiote and unleash our inner dark webslinger.
Warmup
Before we begin, let's warm up our muscles and prepare for an intense workout.
Spider Crawls
We're going to act just like Spider-Man crawling up a wall, using the floor as our wall. Get down as low as you can on all fours. Get down really low, and remember to keep your elbows close to your knees, not quite touching. Then we’re going to go crawl up and down. That's one rep. Let's do ten of these.
Web-Shooter Crossovers
Stand with your feet shoulder width apart and we’re going to shoot out webs just like Spider-Man. Imagine there are bad guys coming at you from the left and the right, so using our right web shooter, we're going to shoot bad guys on the left, using our left web shooter, shoot bad guys on the right. Let's do ten of these.
Main Workout
Now that we're all warmed up, let's embrace the strength and agility of the symbiote in our main workout.
Symbiote Slams
Stand with your feet shoulder width apart. Get down into a squat position and jump up as high as you can. As you come down, you're going to slam the ground in one smooth motion. This is what it looks like, ready? Let's do ten of these.
Venomous Push-ups
In this exercise, we're going to unleash all the power of the symbiote. If you're a child, or if you're an adult and you don't have the upper body strength yet, that's okay. You can do this exercise from your knees. Let's get into a push-up position on the floor. We're going to go down just like a normal push up, but on the way up we explode, support ourselves just with one hand and punch up for a Venom Strike on the other hand. Then we catch ourselves and do it again on the other side. Let's do five of these on each side.
Projectile Lunges
In this exercise, we're going to use our web slingers to grab onto objects and fling them at bad guys. First up, using our web shooter, we're going to use our web shooter and form a line with an object behind us, fling it forward, and as we do, with our left leg we're going to lunge forward and fling the object, then back up. Then we do the same thing on the other side, left web shooter, right leg.
For some kids and also some adults, it can be really hard doing the coordination of right hand left leg and vice versa, and that's okay if you can't get it the first time. Try this workout a few times and try to build up that coordination because that coordination is really great and really important.
Let's do ten of these on each leg.
Symbiote Squat Holds
In this exercise, we're going to really embrace the symbiote and wait patiently for our prey. We're going to get down into a squat and hold it. If you like, you can put your hands up like this. It's also very important to remember that you need to constantly engage your quads, all these muscles in your legs here, otherwise all the force goes on to your knees. Not only is that ineffective, it's going to damage your knees. So keep those muscles engaged and wait very patiently for your prey. Let's do this for 30 seconds.
Venomous Plank Twists
If you're a child, or if you're an adult and you don't have the body strength yet, that's okay. You can do this from your knees.
Let's get into a plank position on the floor. A little bit different to a normal plank, you want your hands in just a little bit closer. We're going to support ourself just with one hand, twist to the side with the other hand, and look up at the hand. Go all the way up, go back down, twist in, touch the side and come back down. Make sure you do this exercise slowly to really stretch out those muscles and put as much load as you can on them. Let's do ten of these on each side.
Cooldown
Great work! Now let's cool down and stretch our symbiote-infused muscles.
Symbiotic Web Stretch
We're going to use the power of our webs to form a shield around us. We're going to crossover our web shooters like this, forwards, and we're going to twist around forming this web around us to make a shield. Let's do ten of these on each side.
Venomous Leg Swings
Grab onto something sturdy. With the leg closest to the sturdy object, you're going to lift it up and swing forwards and back. So that's one rep, two, three. We're going to do ten on the one leg, then swap sides.
Congratulations on completing our Symbiote Spider-Man superhero workout. You've tapped into the powers of the symbiote and trained like a true webslinger!
Want to build the body of a superhero? Contact Tokyo Titan!
I am Tokyo Titan, an internationally-certified bodybuilding specialist personal trainer and nutritionist. Using bodybuilding techniques, together we will create the body that you want more effectively and more efficiently. Lessons are provided in three formats:
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