HURTINBOMBS

Courtesy of trainer Bobby Strom, here are four of Scarlett’s go-to strength moves that you can do anywhere—no gear required. Carry out the moves one after another, rest for 60 seconds, then repeat the circuit. Complete it as many times as you can manage taking 60 secs rest in between and aim to perform this routine at least three times per week in order to sculpt your very own superhero physique.  

T Push-up: Get in pushup position with feet together and hands shoulder-width apart. Lower yourself until your chest is a few inches off the floor. As you push back up, lift your right arm straight up and rotate your body to the right until you form a T, balancing on your left hand and the outside of your left foot. Return to the top of the pushup position and repeat to the opposite side. That’s one rep. Do up to 5.

Split Squat: Stand with feet shoulder-width apart and arms at your sides. Step back with your left foot, squeeze your glutes and S-L-O-W-L-Y sink into a lunge, taking five seconds to lower. Push back up, taking three seconds to return to standing. Continue the up-and-down movement for 30 seconds, then switch legs and repeat. 

Flamingo Extension: Stand with feet together. Bend left leg slightly and lift right foot off the ground behind you until right knee is bent 90 degrees. Bend forward at the hips as you extend your right leg behind you and left arm in front of you so your body form a T. As you do this, brace your core, squeeze your shoulder blades together, and engage your glutes. Return to start, and repeat for 10 to 12 reps. Repeat on the opposite side. This move will be especially challenging if you have tight hamstrings. Don’t obsess about straightening the back leg. 

Squat Jumps: Stand with feet shoulder-width apart, arms at your sides. Lower into a squat then, as you come up, jump explosively into the air (you can throw arms up for even more height). Land with knees soft and sink back down into the squat. Repeat 10 times without stopping.