After seeing the Avengers this past weekend, I knew that I had to create a workout based on the movie. Everyone loves superheros. How cool would it be to have a special power? While having a special power is impossible (unless you are incredibly good looking), we can at least build a powerful awesome physique.
I modeled the Avengers Workout after Captain America, Thor, the Hulk, and Iron Man.
Let’s look at each character individually to see what they will bring to the table.
Captain America (Chris Evans)
He was a scrawny weakling who turned into a strong, jacked, and athletic dude (via the equivalent of steroids; American media is awesome). He’s quick on his feet and very agile.
Thor (Chris Hemsworth)
Thor is a god. He is very strong, powerful, and beats people with a hammer that only he can lift.
The Hulk (Mark Ruffalo)
The Hulk is strong, green, and jacked. He was also my favourite character in the movie (by far).
Iron Man (Robert Downey Jr.)
Tony Stark is super smart and built his own body armour.
The Avengers Workout
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Agility – Inspired by Captain America |
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Exercise |
Sets |
Reps |
Rest |
|
1: Skater Jumps |
2 |
5 (each leg) |
60 sec |
|
Power – Inspired by Thor |
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Exercise |
Sets |
Reps |
Rest |
|
2 |
5 (each arm) |
60 sec |
|
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Strength – Inspired by Thor and the Hulk |
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Exercise (superset) |
Sets |
Reps |
Rest |
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3A: Front Squat |
3 |
3 |
60 sec |
|
3B: Weighted Chinup |
3 |
3 |
60 sec |
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Massive Hypertrophy – Inspired by the Hulk |
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Exercise (Circuit) |
Sets |
Reps |
Rest |
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4A: Pushups |
1 |
As many as possible |
0-10 sec |
|
1 |
12-15 |
0-10 sec |
|
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4C: Goblet Squats |
1 |
20 |
60-120 sec |
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Armour Building – Inspired by Iron Man |
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Exercise (Barbell Complex) |
Sets |
Reps |
Rest |
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5A: Hang Clean |
2-3 |
3 |
0 sec |
|
5B: Push Press |
2-3 |
3 |
0 sec |
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5C: Front Squat |
2-3 |
3 |
0 sec |
|
5D: Push Press |
2-3 |
3 |
0 sec |
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5E: Front Squat |
2-3 |
3 |
0 sec |
|
2-3 |
3 |
60 sec |
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So you want to be an Avenger?
Do this workout and maybe one day you will find Nick Fury (or Samuel L. Jackson) knocking at your door offering you a Royale with Cheese…I mean, asking you what “WHAT DOES MARCELLUS WALLACE LOOK LIKE?!”…I mean…offering you a job.
If you liked this workout…
…Then you may want to check out John Romaniello and Matt McGorry’s book, “The Super Hero Workout”. All I can say is that the workouts are badass and fun as hell. Click here for more info.
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