Kick your exercise regimen up a notch or two and you might not be crawling up the sides of buildings, but you’ll be more fit, promises Gregory Joujon-Roche, who worked with Tobey Maguire to get the actor in shape for “Spider-Man 3.”
Try these exercises (and start slowly if you’re a beginner):
Peter Parker push-ups: Start on the floor in a push-up position. Keep your abs braced and your body in a straight line, parallel to the floor. Slowly lower yourself down, and as you do, bring your right knee toward your right elbow. Try to rotate your knee so it is outside your elbow, keeping your foot off the ground. Hold for 5 seconds, pushing through your chest, shoulders and triceps and then return to the starting position. Aim for 5 to 10 push- ups per side.
Superhero side planks: Build core strength. Start by lying on the floor on your left side. Then lift up on your left elbow so that your hips are off the floor and your entire body is in a straight line. Hold for one minute and then repeat on the right side. That’s one set. Aim to do three sets on each side.
Spidey sprints: Get outdoors for this one. The goal is to do 10, 100-yard sprints. Warm up by jogging and half-paced practice sprints, then pick up the pace. Record your times and see how you improve each week. At the end of each sprinting session, walk a little to keep things loose and then stretch.
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