Get in shape like your favorite super heroes do with a few simple workouts! Stephen Cabral walks Sarah through a quick routine to help her workout like Super Woman might!

Video Transcription

[Music Playing] Sarah: Hey, everyone welcome to diet.com video. I am Sarah your host and once again I am joined by Stephen Cabral, body transformation expert. I came to Stephen today because it seems that super hero movies are all their rage at the theaters right now. So I wanted to know what it would be like to undergo a workout that I needed to prepare for a rigorous walls such as being superman or I guess wonder woman for female. So what type of workout would it require for me to prepare for something like this? Stephen: Well for some of the advance rules we are going to do some ply-metric-metric training. So lot of these actors do some of the their stunts, if not all the their stunts so their body really as being put to the test, kind of crank up the intensity levels and ply-metric-metric training is one of the best way is to do that. Sarah: And also they have to look good in their skin tightly attire outfit, so of course this workout will also have your body looking great in one of those. So let us get started. Stephen: All right. So first exercise we are is a ply-metric pushup. So I want to have you get down on a regular pushup position. Good, what we want to do is just the upper body party, so I am going to have you go down to a regular pushup and then blast off the ground about an inch or two. Nice work, keeping the whole body in a core engaged. So you definitely work in your upper body, your chest, your triceps, your shoulders, but you are also working your core and your whole body really keep it in tight. Those look great, nice work. So big push, nice work. You do about 10reps, 10 ply-metric pushup reps and then if you feel pretty good at those and they are looking good and they are not feeling too bad, you can take it up to the next level which will just be a full body ply-metric pushup. When you get down into a pushup position and keep your abs in tight, you come into a straight pushup with your core in tight and then push so your whole body comes off the ground. And you will do about 10 of those. Sarah: Something to work up to. Stephen: Yes. Sarah: I do not do that in minor future but Stephen: But you get into a great core because your are keeping everything nice and tight. So the second exercise I want you to do today is ply-metric box jumps. I am going to grab three boxes, and what we are going to have you do is have you stand right here just about 6 to 12 inches away from the box. You are going to squat down and as you squat down you are going to build up some tightness back in the hamstrings or gluts. You are going to jump up on the box with both feet at the same time pervert, land down in cushion, and step back off just like you did, you would not jump off the box. Good, and try to absorb into the box as much as you can. Much better, good. Now there is less pressure in the joints. Maybe do two more, good, nice jump. To absorb ready to it, good take a little breather. And the next exercise and last exercise to those triceps, so we are doing three exercises in a row are called speed skaters. So I am going to have you start with your hands in front of your body, you are going to leap to one side, catch your self and then right off. Pause your abs is tight and you switch right back to the other side. We are going to go for 20 reps here, so 10 per leg so if you want to think about 10 reps for every exercise, that is great. This is 10 for the leg for 20 total reps. Good, try looking straight now the whole time. So you just take a really big leap, stabilize on one leg so we are building lateral stability around the knee. Good, it is also getting a heart rate crank in the whole times. You are burning body fat and one more. Good! Those are great; we can see that your heart rate pumped up a little bit. So it burn your fat, we rest about a minute and a half and then your back range to the next triceps. Sarah: Well, definitely a good workout and now I know a little bit what it takes to getting in shape for those super hero rules. So I think once again, hopefully Stephen: Nice job. Sarah: Thank you, as you can tell I am out of breathe, hopefully you guys liked it.