Be considered a Super hero Workout – 6 Day Complete Conditioning Program


100 days After One Punch Man Workout… I trained like superhero for 100 Days

Video taken from the channel: The Next Level


day 34 CHEK #1 superhero workout

Video taken from the channel: Zachery Romero


Full Body Gym Strength Training Routine | Superhero Plan Stage 1 Day 1

Video taken from the channel: Buff Dudes Workouts


Superhero Workout Motivation

Video taken from the channel: Gil Scharf


Low Impact 30 minute cardio workoutBeginner/intermediate

Video taken from the channel: Body Project


INTENSE LEG WORKOUT [Training to Grow the Right Areas]

Video taken from the channel: JustMerk


We Trained Like Superheroes For 30 Days

Video taken from the channel: BuzzFeed Multiplayer

Be a Superhero Workout 6 Day Complete Conditioning Program — Tiger Fitness. Train to be a superhero. Improve your strength, muscle size, conditioning, and functional abilities with this complete workout program.

Train to be a superhero. You can try three different options: Perform the program as is – six weeks then take a few days off and perform the six weeks all over again. Perform the six week program twice back-to-back for a total of twelve weeks. Perform each phase for three weeks instead of two for a total of nine weeks.

Get the exact superhero workout celebrity trainer Don Saladino uses to transform stars into blockbuster heroes with this exclusive Men’s Health training plan. Complete 4 to 6 rounds of the complex, depending on your goals and capabilities. Rest for as long as it takes you to set up Star Complex B. Perform the 5 exercises in Star Complex B as a circuit, resting 30 to 90 seconds between each exercise.

Complete 4 to 6 rounds of the complex. All paired exercises in this program can be done at the same location. After Week 5, it’s time to go back to straight-set training for at least four to six weeks. But we’ll bet that the gains you make now will have you returning to supersets before long—so feel free to add four more weeks to the program, as shown in.

Use resistance training to build that fit, muscular, superhero physique. Use all three to improve overall health. Here are your two cardio options.

Try to improve speed and performance from session to session, and week to week. Remember your goal. After this program is over you want to be powerful, fit, muscular, and have improved conditioning. Benefits of this 6-week conditioning It is also a great recovery workout.

Guidelines. Complete 10 sets of a 40-Yard Sprint, Push-Ups, Chin-Ups, Dips, Sit. 6 Weeks to Superhero Program Use this program for six weeks, adding XX pounds Day Star Complex A Star Complex B Monday Overhead Press Squat Tuesday Deadlift Bench Press Thursday Squat Overhead Press Friday Bench Press Deadlift 1. Perform the 5 exercises in Star Complex A as a circuit, resting 30 to 90 seconds between each exercise. 2. CROSSFIT “HERO” WODS.

These CrossFit Hero WODs listed below are some of the most intense workouts that you could experience. They are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think of yourself.

Instead think about the Hero that has given his all for our freedom. IN HONOR OF THOSE WHO FIGHT FOR US TO. Navy SEAL training isn’t for the faint of heart. It requires grit, persistence and gut-wrenching effort.

Traditional bodybuilding-style split routines designed for bigger biceps and 6-pack abs just won’t cut it.

List of related literature:

You could also alternate between this workout, Pure Power, and Super Strength to train every key muscle quality within a given training week.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

In a study examining the effects of 1-5 days per week of resistance training on nonresistance-trained male high school students, it was reported that the highest frequency of training (5 d-wk) produced the greatest strength gains (Gillam 1981).

“Physiological Aspects of Sport Training and Performance” by Jay Hoffman
from Physiological Aspects of Sport Training and Performance
by Jay Hoffman
Human Kinetics, 2002

These techniques can then be integrated into a program of total-body strength and power exercises.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

The high-intensity training includes several essential workouts that challenge me week in and week out.

“Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop, Jim Rutberg
from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
by Jason Koop, Jim Rutberg
VeloPress, 2016

This type of sequencing, or periodizing, builds progressive overload in a training program while allowing needed variation in the training stimuli, along with rest and recovery, to allow the body to adapt positively to the exercise program.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

The premise behind this workout is simple: Don’t allow your muscles time to fully recover and they’ll learn to withstand fatigue better.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

The routine is safe and doable and includes segments that reduce stress and increase strength, flexibility, and overall pep and vitality.

“Yoga For Dummies” by Larry Payne, Georg Feuerstein
from Yoga For Dummies
by Larry Payne, Georg Feuerstein
Wiley, 2014

Power-based adaptations are best realized with low-repetition schemes (1-3 repetitions) depending on the phase of training.

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

It would be difficult for the athlete to perform the same high-load, low-volume regime—especially in the power and other core exercises—with only one to two days of rest between sessions.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Endurance conditioning should be included in conjunction with the strengthening program.

“Sports Injuries: Prevention, Diagnosis, Treatment and Rehabilitation” by Mahmut Nedim Doral, Reha N. Tandoğan, Gideon Mann, René Verdonk
from Sports Injuries: Prevention, Diagnosis, Treatment and Rehabilitation
by Mahmut Nedim Doral, Reha N. Tandoğan, et. al.
Springer Berlin Heidelberg, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Can someone help me out I’m not able to find this song to download to my MP3 music
    Bcoz there are many songs showing the same name super hero song but not able to find this ��

  • PEOPLE, THE POINT IS TO LOSE FAT AND GET MUSCLES. You need diet plan and training plan for that! I visited website called *Next Level Diet*, they provided me with personalized diet plan and training plan. The results are amazing!!!

  • Absolutely love your classes so easy to follow been doing 5 classes a week I’m from Hereford UK put on lots of weight during lockdown I work for the NHS so loads of cakes donated unfortunately went up to 13 stone I’m down to 11-12llb now thanks to you guys your sessions are so easy to follow I love the way normal people are doing it with you Thankyou ��

  • Ummmm his shoulders didn’t get bigger.. his lats got bigger and wider. �� and literally all he could have done was just start incorporating pull ups into his workout routine. Which targets the lats which are connected to your back not your shoulders.

  • This isn’t that impressive the guy already has a base he just shredded down
    And the girl was already fit
    What would be impressive is if you guys took normal people who don’t work out often

  • I’ll be hitting legs today if Merk notice this comment! Kidding aside, kudos to my favorite natural bodybuilder. Much love from Philippines man ����

  • Hey Merk, first of all thanks for your content it’s really awesome. I wanna speak about supplements and I just wanna speak about my case, I’ve an ectomorph body I’ve been training so hard so now I feel that I’m getting better in shape and getting more muscles and weight more than how I imagined. the thing is that I’ve been using a gainer protein during that whole time and now I’m switching to a whey protein so I just wanna know if in term of muscles and mass I’m going to lose anything going through this transition, especially weight and I wanna maintain and make my look even bigger. thanks man for answering these questions.

  • I just want to say this… I love how even if I need a break or I have to modify I don’t feel like a failure… I’m so sick of being fat I’m done my major health scare a few weeks ago has kicked my butt into gear. Thank you for this style and these videos… I appreciate it! You have no idea how good I feel when I’m done..

  • tbh i look leaner than the guy and my bodyfat scale reads 13%. no way that guy is 6.6%. also, if you wanna preserve muscle while cutting, ultra low carb diet is definitely not going to work. muscles will die without enough glycogen supply. ridiculous video.

  • Having ads play in the middle of this workout is very off-putting and unfortunate. I will specifically boycott all the products in these ads, which I always skip ASAP, and urge others to do the same. I will begin my search for a different workout video without ads during the workout. It is bad enough to have them at the beginning, but interrupting a cardio workout is very stupid. It drives viewers away from the video, and away from the awful products advertised.

    3%: “yo this is so motivating, i’m going to change my life.”
    97%: “no homo…. but damn (insert superhero here) is making me question my sexuality.”

  • Merk, You underrated af Fam! I appreciate the vids, advice, & you being you. Keep doing you, I fck w all your videos. I watch them whenever Im boutta workout. Been needing to watch someone like you, too often we have a bunch of cocky ppl in the fitness industry but you doing it the right way my guy ���� Keep it up fam, Im fasho sticking w you! you got my support ��

  • Really appreciate that despite all the success you’re still so down to earth and relatable. Best fitness content out there. Also, love to see you representing Northeast Ohio!

  • Just breathe everyone, it’s okay to improvise and sub in a work out if you can’t do a specific one at your gym (especially the ones that involve taking half the plates around lol)

  • Tonight was my first time and I decided to go HARD. I gave up after 25 min cuz I could barely stand. I’m trying it again tomorrow but going at MY pace. Wish me luck guys

  • Thanks for this video. COVID has been tough on all and I have battled my entire life with my weight. First day, I made it, I cried (no idea why) and I feel good. Cannot wait to do it again tomorrow. Slow and steady wins the race

  • No lo hizo al pie de la letra suplió variantes de los ejercicios, no te pones así en 90 días…
    Haciendo los ejercicios de Saitama sin variantes.

  • You truly understand that not everyone can jump around do high impact, your workouts are well put together,short & get results but more importantly sustainable.
    Iam very surprised you haven’t got more subscribers tbh.
    I will recommend you to my friends in need. Thank you ������you are awesome �� #workout #motivation #fitness #music #goodluck

  • Hey man I know its random af but I just started a clothing line. Not to step on gymsharks toes or nothing but I’m trying to get all fitness guys to allow me to use pics of them working out to put on my clothing. Can I pay you to hook me up the your permission? Stay safe bro

  • Love your constant encouragement. I’ve gained the Covid 15 (on top of the non covid 20) so I have a long way to go, but today was the first day!

  • stretching is only meant to do after you work the muscle, if you do it before you’re increasing your chances of injury, you should just do a quick dynamic warm up before then workout, and after your done stretch/rollout

  • Kelsey looks so beautiful and cute to me with her deep side parted hairstyle. Why are women so much more appealing to me whenever they decide to wear that hairstyle? She has such A loveable personality too.

  • For the people commenting you need money and trainers and this and that. I did it by myself and you can too.

  • Google just started putting ads in the middle of the workout! This is unacceptable. Impossible to stop in the middle and skip them. Help, Daniel!!!!!

  • All my life I’ve been bullied cause of my weight:( I’m 170cms and I weight 83kgs(My bmi is over weighted) And I wanna bring it down to 75kgs atleast (the normal bmi)
    I’ll be turning 18 in a month and I want to glow the F up.
    Also, I really reallllyyy hope I don’t give up. Usually when I used to try to work out before I always had my projects/exams/college keeping me busy. I used to get tired and skip them. I still have alot of time before my university starts and hopefully this time I won’t give up. No. I won’t.
    And to anyone reading this, You can do this. We’re in this together. Stay stronggg
    I’ll keep you guys updated:))
    Wish me luckkk ❤️

  • Great to see some love for the floor press. Such an underrated strength exercise and a great indicator of weekpoints. The z press looks interesting as well, definitely going to try that

  • Buff Dudes Strength Stage Full Body

    Zercher squats

    2 warm up sets x 10-12 reps

    3 working sets x 5 reps

    Prone Row

    3 working sets x 5 reps

    Floor Press

    3 working sets x 5 reps

    Z Press

    3 working sets x 5 reps

    Farmer Holds

    3 working sets x 60 second holds


    3 sets x 60 second holds


  • The only thing I don’t agree with is the meat protein. If they would have eaten plant protein, maybe it would have been better for them. But other than this, great video and advice.

  • i feel like im illegally watching movies with how much production work you put into this man. love every video you put out. always enjoy seeing the grind as well as the content. keep it real

  • So you gained seemingly 6 to 8 lbs in 30 days then? Okay, look, it is metabolically impossible to pull that off in just 30 days. Under perfect circumstances and with that I mean perfect genetics, perfect Testosterone levels, perfect training and perfect diet you can gain maybe 2 lbs in lean muscles per month. That’s it. If you gained more than that, then you had chemical support of some sort (classical steroids or SARMS). And: No, I don’t believe that you are that one guy out of 100 million who’d be a genetic outlier that gains 4 lbs instead of 2 per month under perfect conditions. Everyone who just learns about the limits of the human metabolism and the capabilities for protein synthesis instantly understands that this can’t happen in just 30 days. It just can’t. If you have taken anything, just admit to it, and don’t try to tell people crazy success stories that aren’t true. I would even consider it legit, as long as you know what you’re doing and why you’re taking the juice. But naturally? No, that can’t happen. Never. By just (seemingly-) 8 lbs I would assume a meager Turinabol (4-chlorodehydromethyltestosterone) cycle and I hope for your own sake that you have made a proper PCT (Post Cycle Therapy) after that cycle. And don’t even think about to use Methanedrostenolone without the proper aromathase-inhibtors not even for a silly reality TV show like this one, or it might very well kill you. Always make the blood works if you take the juice and always do it under medical observation don’t do the “bro-science”, because that is a recipe for disaster. The Arnold times are over, dude, and even Arnold was clever enough to pop some anti-oestrogens to get the side-effects under control. Don’t do it just for the damn ratings, man!

  • Hi body project team, I love tgis workout. Thanks alot for sharing this. How long we need to do this workout to try another level.

  • @rawperuana Swiss ball superman is an advanced extension exercise and should be a progression of the floor superman and the alternating superman on the ball. I’ve been practicing that move for at least a couple years, so being able to hold all four limbs off the ground for even thirty seconds is a difficult feat. Keep practicing and you’ll get it. I like to circuit reverse hypers, alternating superman, back extension, and then go right into ball superman or prone cobra for a nice extensor burn

  • I’m sedentary and wasn’t cabable to do one push up.
    I started this challenge 13 days ago from level 3, and adding a level every week.
    I’m going to reupload this comment in one month..

  • When I was 12 (a couple years ago) I have a big butt. And I literally do not work out until now cause I’m kinda being forced to. My bff tried to get a big butt, but she still couldn’t. Lol

  • Been going at it for 2 months now. Shirts fit better. Can get on my knees at home (construction) and belly won’t get on the way as before. I have more energy, and I’m not planning to stop anytime soon

  • I’m 10 years old, and 128 LBS. my goal weight is 110-115. I’m starting to do this workout ��️‍♀️ daily, I’ve been doing other body project workouts in the past 2 weeks daily and wanted to try this one. I cried. I cried. And I’m not going to give up. No one wants to encourage me. But when I hear �� Daniels voice, I keep pushing and pushing. Thank you, and good luck!! ������

  • That row is probably not possible in most gyms. I am happy to even get a free bench but people would kill me if I would hoard all that plates. I am not even sure that there would be enough plates for me to get the bench high enough

  • Does anyone besides me remember when the Buffdudes where Buff and Dudes. Now they have been reduced to ripping off Kinobody. I’ve got tears in my eyes. And it’s not joy.

  • Gracias ��!!! I love your routines, they have helped me a lot and more in the depression that was happening right now and more because of the changes that my body was having that were not pleasant at all. Do you have an instragram?

  • We found out about your channel on March 2020 with the quarantine and we continue almost every day until now. Thank you for these wonderful and motivating videos Daniel, Alex and whoever else is on the videos!

  • 1st time with this set. It felt good especially when you keep your core tight. Squats suck of course but do as much as you can. Good mix that doesn’t overtire and repetition to allow you to ramp up your intensity. Thanks again Body Team.

  • I have ADHD so this is going to be a bit harder to commit to but I’m going to try and it’s super hot where I’m at so I start sweating and that demotivates me because I get tired (May also because I stay up until 11 sometimes, I’m going to do the first circuit then when I get used to the heat I’m going to go further, when it was colder I finished the whole thing before

  • The main trick if this training is, starting from day 1, doing all the exercises 100 times. And not just for 100 days but as long as u can do. Also when Saitama started the training he looked like the guy in second picture above in video.

  • STFU. You need determination and conviction. Money buys you, trainers take it. You should read your commentators, you will learn…. I’m 47… get to our level kid…

  • Ok buff dudes. I’m doing the plan and I’m on endurance portion. Do I do circuit 1 two times and then rest or do I do circuits 1,2 and 3 and then rest?

  • 5 minutes in and my knees hurt. The pace is too fast (ik i have to slow down, but i unconsciously follow their pace) I think ill stick for Joanna Soh’s workout for now.

  • Is there a video of how Taylor Kitsch got in shape for John Carter? Since I’m curious to see the exercise routine for John Carter of Mars.

  • This workout is from our SUPERHERO PLAN ( GRAB IT HERE: ) and we’ll be going through each stage week by week. If you’re following along, good luck and feel free to find more of the videos in this series in our “Superhero Plan” playlist here:

  • I tried to swiss ball superman today, that’s hard!! How long did it take you to master it? If I took my arms off the floor I completely lost my stabilization.

  • Forget about the prone rows. Has anyone actually done the floor presses and a presses on a big gym?? I’d imagine you’d get a tone of shit for it

  • Extremely unhealthy, haven’t worked out like ever, im overweight.

    Though this was low impact i couldn’t make it through the video cos breathing issues and my arm has an injury.
    Starting date: 4th August 2020
    Starting weight: 81 kgs.
    Height:166 cm
    Day 1: 10 minutes
    Day 2: 15 minutes

  • A good addition to the videos would be to put the name of the muscles your working out on the screen with the exercise name. Great video as always ����

  • A low sodium diet is only beneficial to a select group of people who are already with a disease process. It does not benefit the young and healthy. Especially those who are exercising everyday. That’s crazy. If fact it hurts health.

  • It would be easier to get through the full body workout if you did squats after the floor press and lying row. Then do shoulders. ����

  • Zercher squats are the best, it feels so rewarding.
    It feels like a deadlift and a squat mixed into one workout, when you finish that last rep it’s like a rush of dopamine.

  • Tomorrow is my last day of week 3 stage 1, I’ve been enjoying it a lot! And the meal prep ideas are awesome, overnight oats take out any hassle and that chilli is incredible! Looking forward to Stage 2

  • Hey Brandon I’m 62 just retired but when I grow up I wanna be buff just like you an your bro / you guys inspire the he’ll out of me!!!

  • Can this really be day 1? It seems simple and short. I know workouts don’t need to be epic marathon’s, but this seems like it’d take maybe 30 minutes.

    That being said, the z lift looks brutal. Zerchers aren’t so hard though.

  • Hey bro i had your programs but the gym that i go to doesn’t have almost all the machines from you program man i hope you’ll do some alternatives for machine workouts thanks g!

  • The timing of this is excellent. Because of my work schedule, I’ve been doing full body workouts 2-3x a week. It simply gets the job done and keeps things exciting. Definitely going to try this����

  • the jeep is lookin right but that upper grill should be black to match the bumper grill �� all love, thnks for the motivation yet again

  • Who is here because of the quarantine(2020)
    I lost my motivation so i watched this video and tommorow im gonna start working out at home����

  • First? Really?

    After watching the video; Floor presses & Z presses are both excellent exercises, nowadays I’m doing floor presses more and more often for warming up purposes.

  • I always love your videos but I really didn’t like this workout, it feels like you are choosing exercises that are “different” in order gain more popularity… Yeah it’s good to change things up but

    those weird squats?? Why not fornt/back squats?

    Why not chest supported Rows?

    Why not Bench press?

    Barbel press??

    You guys have grew your channel becuase you stick to the basics, the classic body building exercises that we all love instead of “trying to be different” or doing “fancy exercises”

    Love you guys but really not a fan of this…

  • Jesus Christ is soon to come! We need repentance! Repent and be baptized in the name of Jesus Christ for the remission of sins and you shall receive the gift of the Holy Ghost! Acts 2:38 Admit to God you are a sinner, ask Him for forgiveness, believe Jesus death on the cross paid the full penalty for your sins and your soul will be saved.Gods judgement is near!✝️

  • Loved the beginner 3 weeks…starting this one tomorrow. It’ll be interesting jacking a bench up in my gym lol. The books been great so far ��

  • Somewhere in the midst of suplexing some poor soul, Rick del Hagen is shedding a proud tear for the young lad called Brandon, who finally learned the superiority of the Zercher Squat.

  • If you’re tired of exercising and dieting without results, then I’m here for you. I will be your guide, supporter, and free doctor of my obesity past, as I have not found someone to encourage me to lose weight and have not found an experienced person to communicate with me directly and direct me. If I decide to help people for free after my ideal weight and after long struggles, I have gained experience as a tester. To contact me personally, just write to me on Instagram and consider me a friend because I will help from the bottom of my heart my love for all obese, you are the best Yes you can do it

  • Bad transformation. He is doing two different poses and in two different lighting and backgrounds so we can’t tell if he actually has a good transformation

  • Trying to keep the schedule with these closed gyms:

    Build my own pop-up backyard garden gym today and completed stage 1, day 1. Even pulled out one of my mothers pieces of furniture to perform the prone row: felt g-o-o-d!!
    I had to perform the Z-press in lotus pose because my lower back gets arched with stretched out legs… not nice to put some heavy ass weights on such a bended back. Anyone knows how to fix that? Guessing short hamstrings.

    Day1 is done but gotta be honest: this felt DAYUM GUUD

    Stay BUFF!!

  • Doing a cut and a macro ratio of 45% carbs 30% protein and 25% fat with a total daily calories of around 1900 and while i am losing weight, i also feel like i am getting weaker. Is this normal and have you already done a video on this topic? I am doing full body strength workouts 3 times a week and about 20 minutes of cardio daily

  • Good vid bro. I like the vids cause it’s awesome seeing someone live and eat the same/similar to my lifestyle. I just have to know, how do you avoid gas?! If I combine all my fruits with protein = horrid gas. Any secrets?

  • WHAT’S GOOD!✌�� Gonna be really in the comments the next few days, feel like we gotta connect lol. Just been filming, training, and learning, always more to do but BIG GIVEAWAY coming in two videos!! thank you for watching as always, appreciate you guys and stay safe����

  • Did you meet Crab Monster before?��

    Your video motivates me to do this challenge. I’m on my Day-4 (painful) of customized level of Saitama Exercises. It might fit with your level 4-5. Hipefully I can grow to full scope just like you’ve done so far.

  • @mike keck 1 heavier 1 lighter. stretch walk bike skateboard tai chi and zone exercises everyday. @jisthename123 I don’t eat grains and I eat very minimal pasteurized dairy. I have been strictly gluten free for a year, gluten equals gas and lots of other problems for me. Make sure to chew your water and drink your food.

  • Yoo I bought your program and I have access to the app AFLETE as well it’s dope but in the section cardio do I need to do all of the propositions or do I have to chose between them? And do you really think the program is gonna work for a 20 years old teenager? Love from UK bruh

  • Awesome! its just you missed the most important part which is becoming bald because thats what gives you the strength according to the film lol