Are you ready for the highly anticipated release of Captain America: Brave New World?
We are so excited to see how Marvel Studios will conclude Phase 5 of the Marvel Cinematic Universe (MCU) and how this story fits into the upcoming Phase 6.
In honour of the February 14th release day of Captain America: Brave New World, we want you to train like a true hero.
The Captain America Workout Routine:
Captain America Workout Day 1: Lower Body Day
Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline
| Exercise | Sets | Reps |
| Squat | 3 | 5 |
| Deadlift | 3 | 5 |
| Jump Squats | 2 | 12 |
| Box Jumps | 2 | 10 |
| Lying Leg Curl | 2 | 12 |
| Standing Machine Calf Raise | 2 | 15 |
Captain America Workout Day 2: Upper Body Day
Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline
| Exercise | Sets | Reps |
| Military Press | 3 | 5 |
| Incline Dumbbell Press | 3 | 5 |
| Pull Up | 3 | 12 |
| Z Press | 3 | 8 |
| Push Up | 3 | 12 |
| Inverted Row | 3 | 12 |
Captain America Workout Day 3: Active Recovery
On your active recovery days feel free to work on mobility (yoga is an excellent option)
Reserve your spot in one of our many Yoga class now: https://rpdev.movatiathletic.com/members/#schedule
Captain America Workout Day 4: Lower Body Day
Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline
| Exercise | Sets | Reps |
| Trap Bar Deadlift | 3 | 5 |
| Front Squat | 3 | 5 |
| Leg Press | 3 | 12 |
| Seated Leg Curl | 2 | 15 |
| Jumping Lunges | 2 | 15 Each |
| Seated Calf Raise | 2 | 15 |
Captain America Workout Day 5: Upper Body Day
Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline
| Exercise | Sets | Reps |
| Bent Over Row | 3 | 5 |
| Incline Bench Press | 3 | 5 |
| Kneeling Shoulder Press | 3 | 5 |
| One Arm Dumbbell Row | 3 | 12 Each |
| Dips | 3 | 15 |
| Chin Ups | 3 | 15 |
Captain America Workout Day 6: Abs/Arms
| Exercise | Sets | Reps |
| Plank | 3 | 30 Sec. |
| Sit Up | 3 | 15 |
| Bicycle Crunch | 3 | 15 |
| Lying Floor Leg Raise | 3 | 15 |
| Weighted Crunch | 3 | 10 |
| Chin Ups | 3 | 15 |
| Dumbbell Curls | 2 | 10 |
| Overhead Dumbbell Extension | 2 | 10 |
| Barbell Curl | 2 | 10 |
| Skull crusher | 2 | 10 |
Captain America Workout Day 7: Active Recovery
On your active recovery days feel free to work on mobility (yoga is an excellent option)
Reserve your spot in one of our many Yoga class now: https://rpdev.movatiathletic.com/members/#schedule
So, who thinks they can do this all day? Members, Assemble!
Story Credit: Anthony Cozzetto, Social Media Specialist & Tyler Loucks, National Manager, Performance Coaching
Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.
*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.
