The Avengers Workout

Captain America: The Winter Soldier opened this past weekend to great (and well-deserved) fanfare!

And each time a new Marvel movie is released, legions of geeks return to the proverbial well to re-watch all the cinematic superhero goodness that has come before.

Undeniably, the crown jewel of the “phase 1” Marvel Cinematic Universe is The Avengers. An incredible movie, and one that cemented the fact that high quality, epic superhero films are not only possible… but also financially lucrative beasts that are here to stay!

So why is slipping into the warm embrace of a fan favorite movie you have seen so many times so gosh-darned fantastic?

Well… first off, because the movie is ridiculously good. More importantly though is the fact that not only can you repeat the lines, but you already know what is going to happen; therefore you can multi-task during a viewing and not feel cheated! So why not turn this fan indulgence into an opportunity to further your own superhero physique with The Avengers Workout?!?

Why should you care about this so-called Avengers Workout you ask?

• It can be done in the comfort of your own home
• It requires no equipment
• You won’t feel like you are missing anything… (face it, we both know you have seen this at least 37 times by this point)

So slap on some comfy clothes, fire up your DVD or Blu-Ray copy of The Avengers (need one? Click here!), grab a bottle of water and let’s be productive while appeasing your inner-geek… It’s time to exercise!

Like the exercise matrix states, increase the reps based on the intensity you want from the workout.

• Beginner (Black Widow) level? Do the reps as shown
• Intermediate (Iron Man) level? Double them
• Advanced (Captain America) level? Triple them (and curse my name afterwards)

Assuming my count is correct this means in one viewing of the movie, at the Black Widow level of intensity, you should be completing:

• 90 Jumping Jacks
• 60 Lunges
• 60 Chair Dips
• 30 Burpees
• 75 Crunches
• 48 Pushups
• 60 Knees-to-Chest
• 45 Squats
• 30 second Plank

(Don’t be too intimidated… remember this is stretched out over 2.5 hours!)

Finally, if you want to Hulk out and smash this puny workout, add in the Gamma Radiation Challenge for a serious sweat (That will tack on an additional 120 Mountain Climbers!)

Oh, I almost forgot… if you need help with proper form you can find almost all of these exercises as part of our Nerd-Core Fitness workouts, check them out!

So there you go, the Avengers Workout!

I hope you enjoy getting your Loki fix while making the 2.5 hours of geeky fun it takes to rewatch The Avengers productive, all the while developing your own Asgardian physique! You can even invite a fellow geek over and push each other for added incentive.

What other movies or TV shows would you like to see turned into workouts? Let me know!

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(Photo #1 credit)

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