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.
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:
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
B1 Spiderman Plank
Each set: 40-60 seconds
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
B3 Spider-Man Push-ups
Each group: 12-15 times
C1 side body static support
Each group: 30-60 seconds on the left and right
