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The Hood Workout | Bodyweight Workout For Beginners

The Hood Workout Bodyweight Routine
The Hood workout is a Superhero Inspired Bodyweight Workout. The Hood, who’s real name is Parker Robbins, is a comic book character in the Marvel universe. The Hood has crossed paths with characters like Spider-man, Venom (“Mac” Gargan), Gravity, the Wasp and even the former Avenger Firebird. As his character was just 19 when he broke into the superhero universe, the Hood’s workout is a good bodyweight workout for beginners.
The Hood

The Hood Workout goal is to get you in shape. Even if you’re just beginning to work out, consistently training is the key. Starting out, your workouts should be fun, and done with proper form. The faster you get them done, the more fat-burning and muscle-building you accomplish. This beginner bodyweight workout can be done at-home, or on the go.

The Hood Workout Routine

The Hood Workout Bodyweight RoutineThis bodyweight workout was designed by Niela Rey, who creates these at Darebee.com.

The Hood Workout Routine includes:

  • 20 Box Jumps
  • Tricep Push ups (AMP)
  • 20 Leg Raises
  • 20 Squats
  • Shoulder Taps (AMP)
  • 20 Sitting Twists
  • 20 Lunges
  • Pull ups (AMP)
  • 20 Sit ups

AMP = As Many as Possible (or, to failure).

Workout instructions

You may not have access to a pull up bar. In that case, find something sturdy enough to support your weight. Recruiting a friend to help by adding support at your shins may be helpful. Also, you can substitute in dumbbell rows with anything you can find at-home.

Do 1 set of each exercise, as a “round” or circuit. Beginners should rest for up to 2 minutes between each round. This all depends on your fitness level. The goal is to reduce the amount of rest.

Advised amount of circuits (depending on fitness level)

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

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.

Get More Bodyweight/Superhero Workouts


The Hood Workout is one of many bodyweight workouts at Pop Workouts. To see more bodyweight workouts, check out more posters in the bodyweight workout category. Also, check out the Arrow Bodyweight workout. Or, if you’re feeling brave try Stephen Amell’s Actual Arrow Workout!