KickAss 2 – Get The Superhero Body

‘Kickass’ wowed our screens in 2010 with some great martial art choreography, a devilishy dark but humorous script and some delightfully colourful language that left us only hoping that there would be a Kickass 2. As summer is slowly approaching we are getting ready for the release of the wonderful sequel to Matthew Vaughns’ epic tale of kid vs evil.

Let’s just say that Kickass 2 ups the game to say the least. Our hero Aaron Taylor-Johnson has filled out every aspect of what we perceive to be a superhero and his new found body speaks volumes!

Now kicking, punching and jumping from building to building takes work and a lot of skill, but one of MPH Fitness’s following ‘actor’ workouts give you the beasting you’ve always needed to turn you from the joe average into the superhero – Kickass style. Lycra is optional…..

Warm Up (Do as a circuit & before each workout)

	Exercise		Sets	Reps/Time		Rest
	Foam Rollout all major muscles		n/a	n/a		n/a
	Leg Swings (stretch Hamstring)		2	20 each side		*****
	Walking Knee To Chest Tucks		2	20 each side		*****
	Bodyweight Reverse Lunges		2	10 each side		*****
	Deep Bodyweight Squats		2	15		*****

Day 1 & 4 (Strength Focus)

*NOTE: Keep tempo at – 4 seconds eccentric, 1 second isometric, explode into concentric

	Exercise		Sets	Reps		Rest
A1	Rack Pulls		6	4 to 6		01:30
B1	Barbell Push Press		6	4 to 6		01:30
C1	Zercher Squat		6	4 to 6		01:30
D1	Supine Grip Lean Away Pull Ups		6	4 to 6		01:30

Day 2 (Conditioning Focus)

	Exercise		Sets	Reps		Rest
A1	Hanging Cleans		3	10-12		*****
A1	Burpees		3	15		00:30
B1	Sprawl To Pull Up		3	20		*****
B2	Renegade Rows		3	10 Each Side		00:40
C1	Med Ball Slams		3	20		*****
C2	Russian Twist		3	10 each side		00:45
D1	Hammer & Tyre Smashes		3	20		*****
D2	Battle Ropes		3	01:00		01:00

Day 5 (Bodyweight Conditioning Focus)

	Exercise		Sets	Reps		Rest
A1	Pull Ups		4	6 to 8		*****
A1	Dragon Flags		4	15+		00:30
B1	Wide Grip Press Ups		4	20+		*****
B2	Hanging Leg Raises		4	01:00		00:40
C1	Inverted Rows		4	15+		*****
C2	Mountain Climbers		4	01:00		00:45
D1	Dips		4	12+		*****
D2	Dragon Walks		4	8 each side		01:00

Day 3,6 & 7

REST, REST, REST and REST. I cant say it more. Rest is just as important as exercise and these weeks will test your nervous system to the limit. Run with this program for 8 weeks and you will see a huge difference. Don’t forget with all your strength days to add on 2.5kg to your weight every week. Any problems or help with the program then don’t hesitate to contact us at info@themphmethod.com

This article was written by Matt Hodges, you can see all his articles here.

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