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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
50%
Average Exertion
70%
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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  • Level I: Do 3 Circuits
  • Level II: 5 Circuits
  • Level III: 7 Circuits
  • Advanced Goal: 10+ Circuits
Circuit
Jog In Place demonstrationPlay Jog In Place demonstration
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
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
1D. Sit Up
3 sets, 20 reps, (rest 60s)
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Butt-Ups demonstrationPlay Butt-Ups demonstration
3 sets, 10 reps, (rest 60s)
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Leg Circle demonstrationPlay Leg Circle demonstration
3 sets, 10 reps, (rest 60s)
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Push-up demonstrationPlay Push-up demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Physio Trunk Rotations
3 sets, 10 reps, (rest 60s)
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Bodyweight Mid Row
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/19/2019, EST


Last Updated: 6/7/2021, EDT

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