Think of this gallery as a reference guide to each move in Henry Cavill's 'Justice League' Workout Routine. Scroll through to get the details on how to perform each move, and then check out each of the three workouts:
Sit on the seat and strap your feet down. Set the drag on the machine to between 3 and 5, grasp the handle, and sit back so your torso is vertical. You should feel pressure on the balls of your feet while your heels are slightly raised. Drive with your legs, dropping your heels to push your body back, then row the handle to your sternum.
Stand with feet hip-width apart and bend your hips back to reach down and grasp the bar at shoulder width. Keeping your lower back flat, push through your heels as you extend your hips to lift the bar. Pull the bar into you so your shoulders stay in front of the bar the whole time. As the bar clears your knees, focus on extending your ankles, knees, and hips at the same time. Now shrug your shoulders and pull yourself under the bar, thrusting your elbows forward. Catch the bar at shoulder level. From there, dip your knees and explosively extend your knees and press the bar overhead.
Stand in front of a wall holding a 20-pound medicine ball with both hands at your chest. Set your feet at shoulder width with toes turned slightly out. Squat down until your hips are below your knees, keeping your lower back flat. Explosively come up and throw the ball upward and against the wall, aiming for a spot about 10 feet up. Catch the ball as it comes down and immediately begin the next squat.
Place your foot on a box or step that’s 20 inches high while raising the opposite arm forward. Drive your heel into the box and explosively raise your body up so you rise above the box and into the air. At the same time, swing the opposite arm forward. Catch yourself on the box on the descent and lower yourself to the floor slowly.
Hold a dumbbell in each hand and stand with feet hip-width apart. Squat down, keeping your lower back flat, until the weights touch the floor. Now jump your feet back so you land in a pushup position. Reverse the motion to return to come back up and jump as high as you can.
Stand with feet hip-width apart. Squat down, keeping your lower back flat. Now jump your feet back so you land in a pushup position. Reverse the motion to return to come back up and jump as high as you can.
Bend your hips back until you feel a stretch in your hamstrings and then explosively extend your hips, knees, and ankles as you shrug and heave the weights to shoulder level. From there, lower your body into a deep squat.
Walk to a wall and, standing a foot or so behind it, place your hands on the floor at shoulder width and spread your fingers wide. Use the momentum of reaching for the floor to help you kick your legs up to the wall so the wall stops and supports your heels. Push your palms into the floor and brace your abs.
Get into pushup position in front of a wall (facing away) and walk your feet up the wall and your hands in toward it until your torso is vertical. When your belly touches the wall, walk your feet down again.
Suspend your body from gymnastics rings, or, if that’s too difficult, use parallel bars. Lower your body until your upper arms are parallel to the floor and then press back up. Hold the top of each rep five seconds.
Lie on a bench and grasp it behind your head. Bend your knees 90 degrees and roll your knees back toward your head, raising your body up off the bench and onto your upper back. Brace your abs and squeeze your glutes. Take a sharp breath and hold it. Lower your body until your feet touch the bench and then come back up. If you can, perform the move with your legs extended.
Run on a track or field. Note a spot on the track that’s 20 meters away to one side of you and one that’s 20 meters to the opposite side. Turn and run 20 meters to one marker. Stop, turn the other direction, and run all the way back till you hit the second marker. Turn around again and run back to the first marker.
Stand with feet shoulder width holding a kettlebell in one hand. Bend your hips back and explosively extend your hips and pull the weight up in front of your body and overhead. Perform as many sets as needed to reach 100 total reps.
Place a loaded barbell on the floor and stand to one side of it. Jump laterally over the bar and to the other side. As soon as you touch down, jump back. Do as many sets as needed until you reach 100 total reps.
Place a low box on the floor in front of you. Stand with feet hip-width apart. Squat down, keeping your lower back flat. Now jump your feet back so you land in a pushup position. Reverse the motion to return to come back up and jump onto the box, landing softly. Step forward off the box, turn around to face it again, and repeat. Do as many sets as needed until you reach 50 total reps.