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

Challenge yourself on the third day of the program with taxing weighted and bodyweight moves.
James Michelfelder

This is DAY III 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.

1. 1,000m Shuttle Run

Reps: Run and change direction 3 times
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.

2. Kettlebell Snatch

Reps: 100 total
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.

3. Toes to Bar

Reps: 50 total
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.

4. Power Clean

Reps: 50 with 135lbs
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. Perform as many sets as needed until you reach 50 total reps.

5. Bar Hop

Reps: 100 total
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.

6. Burpee Box Jump-Over

Reps: 50 total
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.

7. Rower

Reps: 1,000m total
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.

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

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


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