Avengers Workouts Without Equipment for Your Quarantine

For our fellow fit superhero nerds

Co-created by Ben Chapman & Charlee Thompson

If you’re here, you’re like us in one of these ways: you love to workout, or you’ve watched so many Marvel movies since shelter in place took effect that you want to build them into your workouts.

Unfortunately, while shelter in place is in effect, the gyms remain closed. But “stay at home” doesn’t mean “stay on the couch.” If you’re looking to get in shape or add something new to your workout routine, here is a set of short, Avengers-inspired HIIT workouts that will get your heart pumping without equipment.

Each workout has two difficulty levels, the more advanced is on the right.

If you want the PDF, click here. And for versions with equipment, click here.

Captain America

We’ll talk about the First Avenger first. If we could have you crushing the heavy bag like Cap does in the first Avengers, we would. But we promised you wouldn’t need equipment.

So for Captain America, we went classic.

We went back to Cap’s training days at Camp Lehigh, where we imagine he did basic military exercises like push ups, jumps, and brutal amounts of one of the most feared military exercises, “8-count bodybuilders.”

Here’s what we came up with.

Thor

It’s tough to design a workout around Thor that doesn’t include lifting and throwing immense amounts of weight. If you look at the version of workouts with equipment, you’ll notice we made great use of the kettlebell. But for our no-equipment version, you’re getting pinned with some serious strength and balance building exercises.

You might think your legs are going to bear the brunt of this, but just wait until you feel your shoulders burn.

“The fate of your planet rests not in the hands of gods. It rests in the hands of mortals.”- Thor

Iron Man

This one is short, but we promise it’s not easy. Here, we focus on plyometric strength in the legs and abdominal coordination.

While those on the more conditioned side might be able to rap this out in less than 5 minutes, it’s still going to leave you gassed.

“Heroes are made by the path they choose, not the powers they are graced with.”– Iron Man

Black Widow

Now, things are getting interesting.

The single leg burpees are going to test your balance and control, while the Russian twists are going to make that balance and control all the more difficult. The Russian leg curls will throw in some great hamstring work — and will help stick with the Russian theme.

Spiderman

Spiderman was easy. As long as the exercise is plyometric, requires flexibility, or looks like you’re crawling all over the place, it fits. Enjoy repping out bear crawls, tuck jumps, and, of course, Spiderman push-ups.

“I think there is a hero in all of us.” — Spiderman

There you have it. Now, assemble.