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

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P1- 6reps ea

ROTATIONAL SQUAT JUMP

TIPS:

Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.

P2- 6reps

CLAP PUSH-UP

TIPS:

8 reps, explode upward from a push-up and perform a clap.

P3- 6reps ea

ALT. SINGLE LEG SQUAT JUMP

TIPS:

Stand on 1 leg and squat down and jump up keeping good knee alignment.

S1- 8reps

DEADLIFT CURL & PRESS

TIPS:

Keep back flat hinging from hips, curl and press weights overhead at top.

S2- 6reps ea

UNDER LEG SIDE LUNGE

TIPS:

Lunge to the side and pass the weight under the lead leg.

S3- 8reps ea

LAWN MOWER ROW

TIPS:

Hinge forward from the hips. Row your arm and pivot your hips as if starting a lawn mower.

C1- 20reps ea

MOUNTAIN CLIMBER

TIPS:

Keep back flat in a high plank position. Alternating high knees.

C2- 20reps

SQUARE DRILL FORWARD BACKWARD

TIPS:

Hop with feet wide to narrow to wide again moving in forward / backward direction.

C3- 8reps ea

X-UPS

TIPS:

Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.