Following this set of exercises will certainly not give you Spider-Man's superpowers, but as long as you persist, you can develop a Spider-Man-like physique at home without any equipment.

SPIDER-MAN 3

This set of exercises is very simple. It is recommended to practice 2-3 times a week. You don’t need to go to the gym, you can do it at home!

Please follow the training plan below:

Movement combinations for each round of training (1) A1->A2->rest for 30 seconds (cycle 4 times) (2) B1->B2->B3->rest for 30 seconds (cycle 4 times) (3) C1->rest for 30 seconds (cycle 4 times)


A1 Lift feet and shoulders to support

Each group: 12-15 times


The yoga ball in the picture above can be replaced with a stool.

A2< span style="border: 0px; padding: 0px; background-color: transparent; margin: 0px; outline: invert none 0px; vertical-align: baseline; text-decoration: underline;">Dumbbell split squat

Each group: 12-15 times with left and right feet

bulgarian split squat

B1 Spiderman Plank

Each set: 40-60 seconds

spiderman plank

B2< span style="border: 0px; padding: 0px; background-color: transparent; margin: 0px; outline: invert none 0px; vertical-align: baseline; text-decoration: underline;">Squat

Each group: 18-20 times

prisoner squat

B3 Spider-Man Push-ups

Each group: 12-15 times

spiderman pushup

C1 side body static support

Each group: 30-60 seconds on the left and right

side_plank_008