Want to build total-body strength and power? Try this superhero superset called the Spider Shredder. "Combine the rotational Spider-Man jump and the Spider-Man push-up to improve overall athleticism and condition your muscles from head to toe," says BJ Gaddour, C.S.C.S., metabolic training expert and creator of the 82-day Speed Shred DVD series.
Perform the rotational Spider-Man squat jump for 6 reps, and then immediately perform the Spider-Man push-up for 6 reps. That’s 1 set. Do as many sets as you can in 2 minutes. Rest whenever you want, but keep the clock running the whole time. If the Spider-Man push-up is too difficult, try the modified version by removing the push-up.
Rotational Spider-Man Jump
Stand with your feet hip-width apart. Lower your body until your thighs are parallel to the floor and your right palm rests on the ground just in front of your feet. Your left hand should reach behind you. Explosively swing both arms into the air and jump up as high as you can, turning 180 degrees in the air. When you land, you should be facing the opposite direction with your left hand on the floor. That's one rep. Do six.
Assume a standard push-up position. As you lower your body to the floor, swing your right leg out to touch your right knee to your right elbow. Return to the starting position. That's one rep. Alternate sides for six reps. (Check out these 8 International Push-Up Variations for more awesome ways to upgrade the standard push-up.)
Ready to give it a shot? Watch the video above to see BJ and Jill perform the Spider Shredder Train For Life Challenge. In two minutes, BJ completed six sets and Jill finished six modified sets. What was your score? Let us know if you beat them in the comments below.
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