5×5-7 push ups (progress from kneeling, to full push ups, to push ups with weight)
5×5-7 pull ups (palm away, progress from chair-assisted to full to pull ups with weight.)
5×5-7 dumbbell shoulder presses (start with a low weight, try to bump up by five pounds every week or two if you can)
5×5-7 dips (chair or ring dips)
5×5-7 bodyweight rows OR dumbbell rows.
5×5-7 Sandbag front squats
5×5-7 Straight-leg deadlifts (sandbag or dumbbell)
5×5-7 One-legged calf raises
5×5-7 Dumbbell Lunges
Long form cardio. Walk/run, swim/tread water, bike. Minimum of half an hour, maximum of an hour. Try to vary which one you do (if you can). Batman needs to be able to go FOREVER when pursuing bad guys, and he’s found himself in strange situations on more than one occassion.
High intensity cardio. Tabata intervals work very well for this. Tabata intervals are basically 20 seconds of an exercise as fast as you can, followed by ten seconds of rest. Repeat this at least eight times (four minutes). Preferred exercise for this is sprinting, however you can also substitute in burpees, bodyweight squats, or sledgehammer swings. Mix it up! Batman is a well rounded warrior!
Day 1: Upper Body
Day 2: Lower Body
Day 3: Rest (stretch, go for a walk, remain active, but nothing intense)
Day 4: Cardio 2
Day 5: Upper Body
Day 6: Cardio 1
Day 7: Rest (same as before)
Notes: Remember, Batman is a jack-of-all-trades. This workout is a basic outline, but I HIGHLY recommend you shake things up when you can. Go rock climbing instead of an upper body exercise one day. Do a mud run instead of your normal Cardio 1 day. LEARN A MARTIAL ART. Seriously, Batman is a master of multiple arts, and he practices them ALL the time. The discipline and physical fitness of martial arts training is a crucial part of emulating Batman!
Thanks for reading, folks, video walk-through should hopefully be coming soon. As always, live boldly, change the world, and continue to be awesome.