TRAIN LIKE X-MEN – WORKOUT 

INSPIRED BY THE MOVIE X-MEN 

DARK PHOENIX

UPPER BODY WORKOUT TO BUILD MUSCLE

1. Pull ups. 3 sets. 10-12 reps.

Focus on getting a full extension at the bottom and then driving from the bottom of the move to really contract the muscles in your lats.

2. Pendlay row. 3 sets. 10-12 reps.

Make sure that you are set in a strong position with a non-rounded posture. Pull the bar directly from the floor all the way until the bar touches your stomach and then reset for the next rep.

3. Pull over. 3 sets. 10-12reps.

Pull over will target the tats from a slightly different angle to the lat pull down. Focus on a full extension of the arms at the top and a good squeeze of your lats at the bottom.

4. Face pull. 3 sets. 10-12 reps.

This exercise is a great way to target your traps. Look to pull the rope all the way towards you and then pause whilst you squeeze your shoulder blades together then slowly release and start again.

5. Overhand curl. 3 sets. 10-12r eps.

A great way to target your forearms by having your hands over the bar rather than under a you would with a conventional bicep curl. Full extension at the bottom and squeeze your triceps then as you bring the bar up squeeze your biceps and look to control the movement back to the bottom.

6. Bicep curl. 3 sets. 10-12 reps.

Keep a good posture and your elbows tucked to your sides. Bring the bar up without moving your elbows and focus on squeezing your bicep. Then bring the bar back down in a controlled manner until you reach full extension.

LOWER BODY WORKOUT TO BUILD STRENGTH

1️. Squats. Perform 5 sets of 5 reps.

• Stand tall with feet slightly wider than hip-width distance apart, feet slightly turned out.
• Roll your shoulders and down away from the ears. This will help you to maintain a straight spine.
• Look straight ahead. Take a big breath in and tighten your abs.
• Bend your knees and sink your hips back while lowering your hips towards the floor until it sinks just below the knees. Try to keep a straight spine and tight core throughout the whole movement.

Pause in this position before straightening your legs and exploding back up to standing position, and then exhale.

2. Romanian Deadlifts (also known as RDLs). Perform 5 sets of 5 reps.

• Holding a barbell at hip level with both hands and appropriate weight, push your hips back whilst maintaining a straight back.
  As you do this, the bar will naturally lower and slide against the thighs.
• Keep the bar as close to your body at all times. You should reach a maximum range of hamstring flexibility which is usually just above the knee.

Then return to starting positing by driving the hips forward to stand tall.

3️. Front squats. Perform 5 sets of 5 reps

• Set up your barbell so it’s rested at the right level for you based on your height. If you need add more weight, add plates to each side of the barbell at which you are comfortable with. If you’re new to this exercise, we suggest getting comfortable with performing a body weight squat first before adding extra weight.
• Once you are happy with your set up, bring your arms up to the bar with an underhand grip, whilst keeping the elbows high and pointing forwards. The bar should be able to rest on either side of your shoulders in this position.
• Looking straight ahead of you, take a few steps away from the rack whilst keeping your arms locked in that same position.
  Position your feet slightly wider than hip distance apart, with toes slightly pointed out. Breathe in and lock your abs.
• Lower your body into a squat position, whilst keeping your head up and chest proud at all times.

Straighten your knees and extend your hips back up to starting position. Maintain a tall spine and tight core throughout the whole movement.

4. Single leg hip thrusts. Perform 4 sets of 12 reps.

• Sitting on the floor, place your back against a jump box or bench with knees bent.
• Clasp your hands together to hold your right leg then squeeze your glutes and lift your hips up towards the ceiling. The foot on the floor should be doing all the work to lift your hips up.
• Pause then slowly lower your hips back to starting position. Repeat 11 times then perform this move with the left leg raised.

HIIT WORKOUT TO IMPROVE CARDIO FITNESS

1. 1-2-3 Sprints

• Make sure to drive your knees to about waist height.
• Use your arms as you sprint.
• You can modify this move by stepping instead of sprinting, but you still want to make sure you’re driving your legs up to about waist height.

2.Walkout to squat

Start in a squat position. Walk out to a press up position. Try not to let your hips drop. Push through the floor back into the squat position keeping the weight on your heels. Keep your knees wide and chest tall.

3. Heel to touch glute bridge

Lying down with your back flat on the mat with knees bent, drive your hips up through your heels and squeeze your glutes. Brace your abs to lift your shoulders off the floor and touch your heels as you crunch side to side.

4. Explosive lunges

Drive one leg forward and sit into a lunge position. Try to shift most of your weight over the front heel then jump and swap legs so that the other leg is now in lunge position. Try to make sure you drop your back knee to about a few inches off the floor, whilst keeping your back as straight as you can with your chest tall.

5. Narrow to wide press ups

You can perform this either on your knees or your toes (the latter being the more challenging move). If in knees keep hips forward and in line with the body through both ranges of motion. Keep elbow close to the body and in line with your chest (narrow), hands just wider the shoulders ensuring there is a slight angle in the arm where it’s not in line with the shoulder (wide). Think about pushing the floor away from you as you breathe out.

Perform each exercise for 45 secs followed by 15 secs rest. Then move onto the next exercise.

Repeat 4 times.