Henry Cavill's Immortals workout

This 500-rep low-rest circuit gave Henry Cavill his Immortals body. Do it once a day to carve your own eight-pack

The Immortals workout

Cavill’s goal was to dip below 8% body fat and build formidable definition in his abdominal muscles. His training was based on Tabata principles, using high-intensity intervals to burn maximum fat in the least possible time. Perform this bodyweight routine every day to build a legendary physique and the eight-pack to match.

Instructions Your goal is to perform five rounds of this four-exercise circuit. Do that and you’ll complete 500 reps of body weight exercise in a single session, with only 4 minutes of sustained rest. Build up to this target. “I could only do one round and a half, slowly, when we started,” admits Cavill.

Hindu press-ups x25

1) Place your hands and feet on the floor, feet wide apart and hands shoulder-width apart. You should be in an inverted V-shape, bent at the hips with your back straight.

2) Simultaneously bend your arms and drop your pelvis towards the floor. Move smoothly through the standard lower press-up position and then arch your back, keeping your pelvis low so that your head comes up towards the ceiling. Return to the starting position and repeat the move.
Rest: take 8 slow, deep breaths

Hindu squats x25

1) Stand with your feet hip-width apart, arms stretched out in front of you, palms facing down. Keeping your back straight, squat down low so that your glutes almost touch your heels.

2) As you move down into the deep squat, bring your arms to the side and drop them down to your ankles, swinging them back up in front of you in a rhythmical, circular motion as you rise back up. Perform each squat quickly to keep your balance.
Rest: take 8 slow, deep breaths

Bicycle crunches x25

1) Lie on a mat with your abs tucked in and the small of your back pushed hard against the floor. Bring your shoulders and head off the floor, keeping your fingers lightly touching your temples throughout.

2) Bring your knees up at right-angles so that your shins are parallel with the floor. Now push your right leg forward and bring your right elbow to touch your left knee. Repeat for the other side. That’s one rep.
Rest: take a 1 minute rest then repeat the circuit a maximum of five times

Burpee x25

1) Crouch down with your knees tucked into your chest and your hands flat on the floor, slightly wider than the width of a normal press-up position.

2) Kick your legs out backwards until they are straight, then bring them back to the start position. Push up quickly off your toes and do a star jump. Return to the start position. That’s one rep.
Rest: take 8 slow, deep breaths