May 072012
 

What does it take to get into super hero shape? The Avengers staring Scarlett Johansson as Black Widow and Chris Evans as Captain America had to get in awesome shape for the summer blockbuster ‘The Avengers’ (awesome movie!). This is how to get into superhero shape!

As it turns out, both Scarlett Johansson and Chris Evans workouts were very similar. While Chris used heavy weights and worked to bulk up his figure, Scarlett focused on high intensity intervals to give her a lean mean look!

Black Widow Workout
Day 1
HIIT Workout – Complete each rep of each exercise without stopping
Push Press /w Dumbbell x 15
Bent Over Row x15
Squats /w Barbell x15
Chest Press /w Dumbbell on Ball x15
Kettlebell Swings x25
Deadlifts /w Dumbbell x 15
Dumbbell Snatches x10 / x10
Rest 60s
Complete 6 rounds

Day 2
Running Intervals: 60s Sprint – 15s walk x 15 rounds
Core Workout
Planks – 60s
Supermans (oh the irony) x 20
Bird Dogs x 20/20
Side Planks with reaches x20/20
Ball Crunches x20
Complete 5 Rounds

Day 3
Body Weight HIIT Circuit
Push-ups x10
Squats x20

Box Dips x20
Jumping Lunges x20
Butterfly Crunches x20
TRX Rows x20
Burpees x20
Rest 60s
Complete 6 Rounds

Day 4
Same as Day 2

Day 5
Same as Day 1

Day 6 & 7
Rest and Recovery

Captain America Workout

Chris Evans - Captain America

Day 1
Interval Circuit – Wearing a 10 or 15lbs weight vest
Pull-ups to Burpees to Push-up
Kettlebell Swings
Weighted Step-ups to Burpee
TRX Rows (or inverted rows from waist high bar)
Overhead Squats

Back & Arms (Sets of 5 @ 8 reps)
Deadlifts
Shrugs

Dumbbell Bent Over Rows
Barbell Curls

Super Hero Shape

Day 2
Cardio (30 minutes or 5k)
Jogging

Abs (Sets of 3 @ 20 reps)
Russian Twists
Cable Crunch
Ball Pikes

Day 3
Heavy Leg Day (Sets of 6 @ 8 Reps)
Step-ups with weights
Full Squats

Deadlifts
Lunges

Day 4
Cardio (4000m)
Rowing (or cross-trainer)

Abs (Sets of 4 @ 12 reps)
Weighted Crunches
Weight Side Planks /w Hip Dips
Weighted Supermans

Day 5
Interval Circuit (from day 1)

Chest, Arms, & Shoulders (Sets of 4 @ 10 reps)
Close Grip Incline Press
Incline Bench Flies

Incline Push-ups
Kneeling Shoulder Press

Weighted Dips

Day 6 & 7
Rest & Recovery

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