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The Venom Work Out

Personal Trainer, Chris Wilde

We all wish we were a superhero sometimes. Superhuman strength, speed and unrivalled confidence, what’s not to love right? We may not have a symbiote to imbue you with super-human abilities like Venom, but we do have an effective home workout for you to pack on the muscle and feel like one.

Just like Eddie Brock discovers in Venom, everyone has the potential to channel their inner strengths… This total body workout will get you in shape by activating and toning every muscle group, and all you need is a medicine ball!

Refer a friend today and be in the chance to win a VENOM-inspired trip to Berlin for you and a friend! 

Starting with the warm up

I always recommend a good 5-minute warm up on a cardio machine or jogging on the spot. The rower is a favourite of mine! Be sure to build up the intensity throughout the warm up - by the end of your warm up you should be starting to sweat!

The workout: medicine ball circuit

Perform each of the following 5 exercises for 10 repetitions, back-to-back. Then rest for 1 minute and complete the circuit 4 more times.When performing these exercises, try to be explosive so you can complete this circuit as fast as you can.

Medicine ball slam  Squat down to pick up the medicine ball. Raise it high above your head and stand on your tip toes, and slam the ball down to the floor. Follow the ball down and repeat! This works your triceps, legs, shoulders and core. Great starter!

Touch and raise Starting with the ball by your side and on the floor, squat down to pick it up. Stand up while raising the medicine ball towards the ceiling. Then bring the medicine ball down to the opposite side. Make sure you touch the floor every time. Going side to side switches up the range of movement while working your core, legs, arms and shoulders.

Medicine ball throws - So, you have a couple of options here. If you're doing this workout by yourself, throw the medicine ball against a wall. If you're completing this workout with a friend, take turns throwing the medicine ball high and forward to your partner. Firstly, squat down to pick up the ball. Come up and bring the ball into your chest then throw it high into the air. The throwing action will work your chest, as well as your legs and core.

Sit ups - Lie on your back holding the medicine ball into your chest. Place your feet flat on the floor and keep your core tight. Raise your knees and raise your upper body off the floor. If this is too easy, hold the medicine ball above your head. This exercise does a great job on the core!

Russian twist - Start in sitting position with your feet flat on the floor and your knees bent. Lean back at about a 45 degree angle, raise you feet slightly off the floor. Keep your core tight and back straight and upright. Next, twist your shoulders as far as you can go left to right, touching the floor with the ball on each side. This one is working your core to hold you in place and will work your obliques, enjoy the burn!

And that's your workout complete! Remember to cool down and be sure to implement a range of static stretches after to help with recovery. You will have worked core, chest, legs, biceps and triceps all in these exercises so focus on stretches that help to lengthen these muscle groups

Win a trip to Berlin for you and a friend!

Academy Award® nominated actor Tom Hardy stars as the lethal protector VENOM. The Spider-Man spin-off is one of Marvel's most enigmatic, complex and badass characters. 

For your chance to win the VENOM-inspired getaway to Berlin:

  • Get your referral code from the Members' Area of our website or app
  • Give it to friends, family or whoever you want to be your gym buddy throughout August.

If they join you'll automatically enter the draw. It really is that simple, so get referring and don't forget to make a date with VENOM this October! G'luck!

Venom only in cinemas

For more workout videos, check our our free workouts section by clicking here.

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