Stephen Amell Workout: Bodyweight Moves For Arrow Shape

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Superhero Bodyweight Workouts

It’s important to switch your bodyweight workouts up. Not only does it make the workout more fun, but also challenges your body in different ways. Here is a further collection of Superhero Bodyweight workouts:



Batman Bodyweight Workout

Here’s the Batman Bodyweight Workout:


Avenger Workout:

Here’s the Avenger Bodyweight Workout:

avenger-workout-bodyweight-routine< Asked about what he would do to create a back workout specifically for an archer, Stephen Amell says:

I would work on pullups, but I would work on them being very controlled. You know, when I do the salmon ladder on the show, that’s a move where you’re swinging and losing a lot of momentum to create a moment of weightlessness where you then throw the bar up. If I was doing it for archery, I would focus on doing a pullup, but keeping a very even pace.  Where you come up for 4-5 seconds, then come back down for 4-5 seconds. Maybe do some lat pulls where you are balanced on something, you know maybe standing on your feet or maybe standing on one of those big bouncy balls.


Captain America Bodyweight Workout

Here’s the Captain America Bodyweight Workout:



Ironman Workout Bodyweight

Here’s the Ironman Workout with just bodyweight:


Thor Workout Bodyweight

Here’s the Thor Bodyweight Workout:



Thor Workout Bodyweight

Here’s the Thor Bodyweight Workout:


These workouts were created by my friend, Neila Rey. You can find Neila Rey on Google+ here. With all these workouts, it is good to switch them up. Especially, if you have “Workout ADD.” That’s why all these bodyweight workouts were created in the first place. To avoid the same repetitive gym routine every day. Instead, you can choose a different one every day. This way, your workout doesn’t feel stale.

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  1. Thanks for this Chris! You are the best, I saw Godzilla last week. Could you post the Aaron Taylor Johnson workout for Godzilla?

  2. Hey great workout yet again! I got another request if you can as well. Can you look up the Kellan Lutz workout for the Hercules movie he did? Movie sucked btw lol but I would love to see what he did to prepare for that role if you have time. Thanks!

  3. Thanks a ton! This is WAY different from The Rock workout I’ve been doing. Is the ab workouts enough, or could I integrate more? I’m curious as to how all of this will affect my body and my frame.

    • Yea, Stephen Amell’s workout is way different from the Rock’s. You can always add more abs to your routine. But, remember that abs are not made in the gym, but in the kitchen.

      The Rock’s workout will widen your frame. It gets me jacked, but often a bit bigger than I want to be–due to the diet you have to eat. Stephen Amell eats a lot less, does functional workouts, and enjoys Parkour.

      As a result, The Arrow has a much leaner frame. It’s smart training: less effort in the gym, less eating, but challenges you in a fun and refreshing, way.

  4. Is it possible to for you to send me a copy of the file for all the superhero workouts. I want to get them printed out and hang them up.

    • I suggest doing it every day (weekends optional). This way, you’re getting the most out of the workout. If it was heavy lifting, then you would need more rest. But, don’t do the same workout every day. Try some of the different superhero workouts to keep the change of pace going.

  5. im VERY curios as to what the name of the thing he is using at 0.30 secs in, i cant find a name for it anywhere if anyone knows that would be awesome :)

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