Captain America Strong
This workout contains several purposeful sets dedicated toward power, strength, cardio, and core drills. With each set try to be purposeful and deliberate with each rep to focus on the task at hand (i.e. in the power set, try to move explosively with each rep). Perform 5 rounds through each little circuit for the indicated reps. You will perform all the power drills as one circuit, then move onto all the strength drills as one circuit, then all the cardio drills as a circuit, and so on.
Power, Strength, Cardio Sets Workout
P1- 6reps ea
ROTATIONAL SQUAT JUMP
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
8 reps, explode upward from a push-up and perform a clap.
P3- 6reps ea
ALT. SINGLE LEG SQUAT JUMP
Stand on 1 leg and squat down and jump up keeping good knee alignment.
DEADLIFT CURL & PRESS
Keep back flat hinging from hips, curl and press weights overhead at top.
S2- 6reps ea
UNDER LEG SIDE LUNGE
Lunge to the side and pass the weight under the lead leg.
S3- 8reps ea
LAWN MOWER ROW
Hinge forward from the hips. Row your arm and pivot your hips as if starting a lawn mower.
C1- 20reps ea
Keep back flat in a high plank position. Alternating high knees.
SQUARE DRILL FORWARD BACKWARD
Hop with feet wide to narrow to wide again moving in forward / backward direction.
C3- 8reps ea
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.