The Watchmen Workout:
How To Get a Superhero Body Like Malin Akerman, aka, The Silk Specter

Actress Malin Akerman, plays the Silk Specter in the smash-hit superhero movie, The Watchmen.

As a trainer who has devoted his entire career to helping women achieve their dream body without plastic surgery, I’m always interested in researching celebrities’ fitness programs and training routines to see what they are doing right (and doing wrong).

Intrigued by this highly popular movie, and up and coming actress who is generating as much buzz about her body as the roles she plays, I decided to look into the techniques that were used in Malin Akerman’s workout.

The workout routine that Akerman undertook to create her superhero body was, in a word, disappointing. There were a couple good exercises, but for the most part, it was obvious to me that this program won’t work for 90% of the women who will use it.

I can see how it might work if you were already very skinny like Malin, and didn’t need to lose any body fat at all; however, for the average women, this workout would be a complete flop and a total waste of time.

If you want to create a superhero body like the Silk Specter in The Watchmen, then I have a much better plan for you, so keep reading…

I’m calling this my Watchmen Workout.

It is specially designed for women who want to get a lean, toned and sculpted body like that of the Silk Specter.

It will burn fat, building lean sexy muscle, and it won’t bulk you up.

Not only that, but this workout will give you a more athletic physique that is stronger, more powerful and flexible, but will remain sexy and feminine at the same time.

So Ladies here’s what you need to do…

Do each exercise in the Watchmen Workout circuit once, resting for one minute at the end of one complete circuit.

Repeat this for two more complete circuits, making sure to rest only at the end of the circuit.

Shoot for the number of reps listed for each exercise (if you can’t quite get that many, don’t worry, just do as many as you can).

For beginners, do this workout three days per week, taking one day off between workouts. For those who are more experienced, you can follow this program 5 days per week.

IMPORTANT: Because this workout is a full-body program that works every major muscle group in your body, it should NOT be used for more than three weeks before it is modified and updated. After three weeks on this program, make sure to get started on the Go Sleeveless Workouts to make sure you don't overtrain and put a halt to your progress.

Exercises and Reps:

Burpees - 10-12 reps

Mountain Climber - 20 reps

Clean and Jerk - 10-12 reps

Pushup from Stability Ball (put the ball against a wall to make this easier if you can’t perform this version) - 8-10 reps

Get-Up - 5 reps each arm

Bent-Over Dumbbell Rows - 10-12 reps

For a video demonstration of each of these exercises, check out my YouTube video of the Watchmen Workout for women.

Your ‘Natural Plastic Surgeon’,

Rylan Duggan
RK, BHK, CSCS, NSCA-CPT