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Captain America Bodyweight Workout

By Chris Davis

Experience

Beginner (1-2 years)

Time

44 minutes/day

Good for

Fat Loss, Increase Stamina, Tone Body

Equipment

Bodyweight, Exercise Ball, Pull up bar

Statistics

Average Cardio Intensity

Average Exertion

Description

Source: www.popworkouts.com

The Captain America Bodyweight Workout is a total body routine. Use this bodyweight routine to look like Chris Evans who plays Captain America in the movies. The focus of the Captain America workout is on circuit training that works your whole body. The main focus is on working your body with different bodyweight exercises. The faster you do them, the more fat-burning will occur as a result.

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Day 1

Level I: Do 3 Circuits
Level II: 5 Circuits
Level III: 7 Circuits
Advanced Goal: 10+ Circuits

Circuit

Jog In Place demonstration

1A. Jog In Place

3 sets, 30s, (rest 60s)

aim for 120 steps

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Punches

▶

3 sets, 80 reps, (rest 60s)

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Knee Tuck Jump

▶

1C. Knee Tuck Jump

3 sets, 30 reps, (rest 60s)

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Sit Up demonstration

3 sets, 20 reps, (rest 60s)

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Butt-Ups demonstration

3 sets, 10 reps, (rest 60s)

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Leg Circle demonstration

3 sets, 10 reps, (rest 60s)

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Push-up demonstration

3 sets, 10 reps, (rest 60s)

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Physio Trunk Rotations

▶

1H. Physio Trunk Rotations

3 sets, 10 reps, (rest 60s)

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Bodyweight Mid Row

▶

1I. Bodyweight Mid Row

3 sets, 20 reps, (rest 60s)

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Date Created: 12/19/2019, EST

Last Updated: 6/7/2021, EDT

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