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The Batman Workout



Today, I’m going to share The Batman Workout!

If you plan on fighting crime in your city, you’ve come to the right place. 

We specialize in creating nerdy-themed exercise routines in our Online Coaching Program, because we like to have FUN with our training!


Here’s what we’ll cover:

Alright, grab your cape, and let’s do this.

How Would Batman Train in Real Life?

As Ryan from GMB mentions in the video above, Batman needs to train for:


  • Strength
  • Power
  • Agility

Now, a gym could be useful here. However, sometimes we don’t always have access to a fitness facility.

Maybe we’ve been thrown into some sketchy prison somewhere (thanks Bane).

BUT, that doesn’t mean we can’t work out. It just means we have to focus on bodyweight exercises:

As we mention in our Guide to Bodyweight Training, you really don’t need any equipment to get a full-body workout in. You just need the right plan.

Let me show you what I mean.


The Batman Workout DAY 1

 The Batman Workout Day 1:

  • Squat Jump
  • Push-Ups
  • Headstand Push-ups
  • Pull-ups
  • Handstand

Depending on your experience level, we can go with a Beginner or Advanced variation.

Day 1 – Beginner:

  • Rolling Squat Tuck-up Jumps
  • Side-to-Side Push-ups
  • Modified Headstand Push-ups
  • Jump Pull-Up with Tuck
  • Handstands Against Wall

Day 1 – Advanced:

  • Rolling Single-Leg Tuck-up Jumps
  • Exploding Push-ups (Standard to Wide to Right Front/Left Back to Left Front/Right Back)
  • Headstand Push-Ups
  • Ice Cream Makers
  • Free Standing Handstands

The Batman Workout DAY 2

The Batman Workout Day 2:

  • 180-Degree Jump
  • Front Lever
  • Back Lever
  • Planche

Again, we can roll with a Beginner or Advanced variation.

Day 2 – Beginner:

  • 180-Degree Jump Turns
  • Front Lever Hold with Tuck
  • Back Lever Hold with Tuck
  • Low Frog Hold

Day 2 – Advanced :

  • Single-Leg Jump 180 Degree Turn
  • Front Lever Hold
  • Back Lever Hold
  • Floating Frog Hold

Exercises Covered in the Batman Workout


Let’s now cover the exercises in the workouts found above.

#1) Squat Jump

Someone doing a squat jump, by rolling forward into a squat then jumping up.

#2) Single Leg Squat Jump

Someone doing a squat jump, by rolling forward into a squat then jumping up on one leg.

#3) Side-to-Side Push-up (Knee)

Doing side-to-side Push-up on knee

#4) Side-to-Side Push-up

side-to-side push ups


#5) Exploding Push-ups

Someone doing a push-up by pushing off of the ground

#6) Modified Handstand Push-up

Doing a push-up from a downward dog like position

#7) Handstand Push-up

Doing a handstand push-up against a wall

#8) Jump-up Pull-up with Tuck

Jumping up to do a Pull-up, then tucking knees

#9) Pull-up with Tuck

A pull-up with knees tucked


#10) Ice Cream Maker – Tucked

Ice Cream Maker with Tuck

#11) Ice Cream Maker – Can Opener

An ice cream maker, can opener variation

#12) Ice Cream Maker – Front Lever

Ice cream maker, front lever variation

#13) Handstand (In)

Handstand facing wall

#14) Handstand (Out)

Handstand facing out


For more here, check out our guide How to Do a Handstand

#15) 180-Jump Turn

The 180 degree jump

#16) 180-Jump Turn – Single Leg

180 Jump on a single leg

#17) Front Lever – Tuck

The front level with tuck

#18) Front Lever – Can Opener

The front lever, can opener variation


#19) Back Lever – Tuck

Back lever with tuck

#20) Back Lever

Back lever

#21) Low-Frog Hold

The low-frog hold

#22) Floating Frog

The Floating Frog

FAQ on The Batman Workout

LEGO Batman and Batgirl


Let’s answer some of your questions on the Batman Workout.

#1) When should I advance on with the workout?

Once you get proficient at a level, go up one level for that exercise and work on mastering that within the workout.

Don’t try and jump up to the next progression too quickly. Focus on form and performing each rep as cleanly as you can. That is what will get you strong and help you master the moves. Be sure to:

#2) How many reps should I do? How long should I perform the holds?

  • Perform no more than 5 reps per movement for up to 3 sets.
  • Work on performing holds for 5 to 8 seconds per set.
  • Perform all sets of one exercise before moving on to the next exercise.

#3) How often should I do the Batman Workout?

Give yourself at least a day of rest in between the workouts.

You can even add in sprints or intervals on your off days for extra stamina work if you would like.

#4) What if I don’t have a bar?

In the video below, Coach Jim walks you through what to do if you don’t have a pull-up bar:


For more here, check out How to Do Pull-ups Without a Bar.

#5) Can I wear a cap while doing the Batman Workout?


Get strong without picking up a weight

Batman Action Figure


Maybe you hate gyms. Maybe you travel like crazy. Maybe you just enjoy exercising outdoors.

No matter your reason, You CAN build muscle and size or simply lose weight and get in shape with only bodyweight exercises.

Just ask Jimmy here:

Jimmy before and after he did bodyweight training

Jimmy didn’t want to leave his home to train, so we helped him build a plan to do just that.

Want some help from us too?


No problem!

Here’s how Nerd Fitness can get you ready to fight crime:

1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:


2) If you want an exact blueprint for working out at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. 

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating bodyweight moves into your training.

Download our comprehensive guide STRENGTH TRAINING 101!

Alright, that about wraps it up for today.


Tune in for more next time!

Same Bat-Time, same Bat-Channel.



photo source: ©rosinka79/123RF.COM, batman action figure

The post The Batman Workout first appeared on Nerd Fitness.



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Build Big Upper Pecs With Dumbbell Inclines



Few things round out your upper body muscles more than large, rounded pecs. To get that massive, round look you have to build the upper pecs. The dumbbell incline is the king of upper chest exercises. It’s best to use an adjustable bench. Doing the exercise with a steep incline will work mainly the upper pecs, while doing the exercise closer to a flat bench will work the middle pecs. It’s best to do inclines with dumbbells because that isolates your upper pecs and forces the muscles on both sides of your body to do their fair share of the work. Quality is key, so you have to be able to bring a lot of weight to your chest that you can push hard.

Correct Exercise Form:

Begin by placing the dumbbells on your lower thigh, just above your kneecaps. Drive up each dumbbell – one at a time – with your thigh moving toward your upper chest and collarbones. After steadying yourself at the starting position, press both dumbbells overhead, keeping your wrists firm and straight. Return the weights to your chest under control. When finished doing your reps, lower the weights to your thighs, and then put them back on the rack. Do this exercise strictly, without arching your back.


Work All Upper Body Muscles. Upper body movements are varied and complicated. Muscles become unbalanced and the joints lose flexibility if you work only a few motions. Some lifters, particularly beginners, spend more time working pecs and delts than any other upper body muscles. Proper upper body development takes a lot more than doing some bench presses, flyes and raises. Slippery Rock University scientists led by J.C. Barlow evaluated shoulder strength and flexibility in a variety of upper body movements in 29 experienced trainers and 25 control subjects. While the experienced trainers were stronger than controls, they showed muscle imbalances and restricted flexibility during a variety of shoulder movements. Do exercise for all shoulder motions – not just the exercises you like. (Nat Strength Cond Assoc, 24: 16-17; J Strength Cond Res, 16: 367-372)

The post Build Big Upper Pecs With Dumbbell Inclines appeared first on FitnessRX for Men.

Have you tried this NEW workout plan that everyone is talking about?

Unlock Your Hip Flexors

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