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Captain America Bodyweight Workout


Captain America Bodyweight Workout

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.

Here’s the Captain America Bodyweight Workout:


Captain America Bodyweight Workout Routine:

The Captain America Bodyweight Workout Routine includes:

  1. 30 secs Run in place (aim for 120 steps)
  2. 80 Punches
  3. 10 Knee Jumps
  4. 20 Sit-Ups
  5. 10 Butt-Ups
  6. 10 Leg Lifts (with circle rotations)
  7. 10 Push-Ups
  8. 10 Back Rotations
  9. 20 Bodyweight Rows

Circuit Training:

Circuit training means that you do the workout over and over. You do one set of each exercise, then move onto the next exercise. Using your own bodyweight becomes harder the more circuits you do. The number of circuits right for you depends on your fitness level. Try to start with Level I or II, and work your way up to Level III or beyond.

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

Catch your breath (rest) for up to 2 minutes between each round. Reduce this amount of time to unlock and harness the true power of bodyweight circuit training. You will find that shortening your rest periods turns this into a HIIT workout. HIIT workouts are the best way to burn fat. Increase the fat-burning aspect of circuit training by slowly minimizing the amount of rest between circuits.

If you’re looking for the Actual Captain America workout, see the Chris Evans Captain America workout here. The Captain America Bodyweight Workout routine was created by my friend, Neila Rey. You can find Neila Rey on Google+ here. If you like this bodyweight routine, you can find all the bodyweight workouts here.

With all these workouts, it is good to switch them up. Especially, if you have “Workout ADD.” That’s why all these bodyweight workouts were created in the first place. To avoid the same repetitive gym routine every day.

Instead, you can choose a different one every day. This way, your workout doesn’t feel stale. If you like this bodyweight routine, you can find all the bodyweight workouts here. By doing different superhero bodyweight workouts, you avoid the same repetitive gym routine every day.

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