Primary Goal: Increase Overall Fitness
Workout Type: Full Body
Training Level: Beginner to Intermediate
Days Per Week: 3
Equipment: Body Weight
Tempo: 1/0/1/0
Shield Twists
Captain America Lunges
Shield Circles
This workout is based on the concept of the movie character Captain America which is one of the most awesome heroes ever. The great thing about Captain America is that he is such a genuinely good person. It also made the movie different because typically we see the somewhat bad boy protagonist get hit with a choice in life and he learns to be more humble and good.
Captain America starts out as humble as can be. He's a small, frail, and kind hearted guy that just wants to fight for his country and defend the innocent. Fortunately he gets his chance because the military turns him into a super soldier. Well I can tell you that Chris Evans transformation wasn't as simple as Steve Rogers was to Captain America, but it was obviously possible.
I made a Chris Evans workout that was designed to be something that you can do at home and still gain some muscle. The Captain America workout is a little more geared towards being fun and different. It also happens to address qualities such as flexibility, a little bit of strength, and the potential for lots of endurance. It's important however that you take plenty of caution when doing this Captain America workout. Some of the movements if done wrong or too much too soon can result in injury.
Using common sense is highly recommended. If you have a shoulder injury you should definitely consult a doctor, perhaps a physical therapist before you try these exercises. Hopefully you'll find these exercises somewhat fun and if you're a bit of a nerd like myself you may even find yourself imagining that you are Captain America training and battling the bad guys. To make these exercises more effective make sure you're getting plenty of fruits, vegetables, and protein in your diet.
