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Henry Cavill's 'Justice League' Workout: Day II

Day two ups the intensity and throws gymnastics training into the mix.
James Michelfelder

This is DAY II of Henry Cavill's 'Justice League' Workout. You can get the full program here.

For visual demonstration of each exercise, click the link to jump to that exercise in the gallery of all the exercises.

1A. Handstand Hold

Sets: 3 Reps: Hold 30 sec. Rest: 60 sec.
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.

1B. Wall Walk Up

Sets: 3 Reps: 5 Rest: 60 sec.
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.

2A. Ring Dip or Dip

Sets: 5 Reps: 5 Rest: 60 sec.
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 for five seconds.

2B. Dragon Flag

Sets: 5 Reps: 5 Rest: 60 sec.
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.

3A. Chinup

Sets: 5 Reps: 5 Rest: 60 sec.
Hang from a pullup bar with hands shoulder-width apart and palms facing you. Pull yourself up until your chin is over the bar.

3B. Toes to Bar

Sets: 5 Reps: 5 Rest: 60 sec.
Hang from the bar and pull your shoulder blades down. Tuck your knees to your chest and roll backward. Kick the bar, and then slowly reverse the motion. If you can, do the move with straight legs.

Henry Cavill's 'Justice League' Workout: Day I >>>

Henry Cavill's 'Justice League' Workout: Day III >>>


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