#captainamericaworkout

[nataliemermaid]

2 classes today! One foundation and one flow! Feeling strong at @airfitlosangeles What did you do today? 💙❤️ Todays Avengers Workout is Captain America Themed! Training to carry the shield! ❤️💙 #avengers #avengersinfinitywars #america #americachavez #captainamerica #marvel #marvelstudios #styledbymarvel #marvelworkout #superheroworkout #captainamericaworkout #americachavezworkout #marvelrising #marvelrisingsecretwarriors #airfit #airfitness #aerielyoga #airpow #silksisters #avengersworkout (at AIR - Aerial Fitness)

[blogntone]

Alright, so what you’re going to need for this workout is a yoga mat and some 4lbs to 10lbs dumbbells, and some space. Now this workout is pretty heavy in upper body work, but lets face it you can handle it, you’re an Avenger!

The Super Soldier Circuit

Beginners- 5-10 minute warm up and repeat circuit 2x

Intermediate- 10-15 minute warm and repeat circuit 3-4x

Expert level- 20-30 minute warm up and repeat 5-6x

External Shoulder rotations: Start with your elbow pinned to you abdomen, next rotate at the elbow until it is perpendicular to your body, repeat 10-15 times.

High knees: Keeping you core tight bring your knees up to your waiste and alternate as quickly as able. 15/30/45/60 seconds

Overhead triceps extensions: Start with weight overhead, next lower weight by bending at the elbows until at a 90 degree angle and repeat 10-15 times

Tuck Jumps: From a standing position, jump as high as able and tuck knees in towards chest then land softly on balls of feet with slight bend in knees, and  repeat 15/30/45/60 seconds

Hammer curls: Start with weight at sides in a neutral grip, bend at the elbows bringing your forearms up, once they are at a 90 degree bend release the weight back to you sides

[anthonybachman]

Captain America training complete! I am at work in full uniform and having a fabulous day. Shield by yours truly and unbelievably awesome costume by @lizclothingtailoring the best in town! So happy with my progress since July 1st. It's been a tough couple of months but well worth it. Happy Halloween! #captainamerica #shield #captainamericaworkout #18weeks #happyhalloween #Halloween #lizscustomstitchshop

[nataliemermaid]

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Todays Avengers Workout is Captain America Themed! Training to carry the shield! @airfitlosangeles ❤️💙 #avengers #avengersinfinitywars #america #americachavez #captainamerica #marvel #marvelstudios #styledbymarvel #marvelworkout #superheroworkout #captainamericaworkout #americachavezworkout #marvelrising #marvelrisingsecretwarriors #airfit #airfitness #aerielyoga #airpow #silksisters #avengersworkout (at AIR - Aerial Fitness)

[nataliemermaid]

Harder than it looks, but still fun to practice! At @airfitlosangeles ❤️💙 @geekoutyourworkout #geekoutyourworkout #airfit #airfitness #aerialfitness #aerialyoga #yogatrapeze #yogaswing #captainamerica #captainamericaworkout #americachavez #americachavezworkout #marvelrising #secretwarriors #stong #fitnessinspiration #fitnessmotivation #workoutinspiration #workoutmotivation #workoutcloths #kohls #heruniverse #collabwithme #starsandstripes #nerdfit #nerdfitness #nerdstrong #geekfit #geekfitness #geekworkout #geekstrong #nerdworkout #silksisters (at AIR - Aerial Fitness)

[nataliemermaid]

Happy Valentine’s Day to @ryanmickels who makes me laugh, and takes on all the adventures and challenges I bring to the table! I love you! ❤️ 💕 💗 We had such a great time at the Love is in the AIR workshops at @airfitlosangeles #loveisintheAIR #airfit #airfitness #aerialfitness #silksisters #geekoutyourworkout #captainamerica #wintersoldier #buckybarnes #captainamericaworkout #wintersoldierworkout #buckybarnsworkout #superheroworkout #styledbymarvel #disneystyle #styledbydisney #aerialyoga #aerialswing #nerdfit #nerdstrong #geekfit #geekstrong #heruniverse #aerialdoubles #aerialplank #armstrength #marvelrising #marvelrisingsecretwarriors #secretwarriors #watchmerise (at AIR - Aerial Fitness)

[nataliemermaid]

@ryanmickels and I had such a great time at the Love is in the AIR workshops at @airfitlosangeles 💪🏼💖HAPPY VALENTINES💖💪🏼 #loveisintheAIR #airfit #airfitness #aerialfitness #silksisters #geekoutyourworkout #captainamerica #wintersoldier #buckybarnes #captainamericaworkout #wintersoldierworkout #buckybarnsworkout #superheroworkout #styledbymarvel #disneystyle #styledbydisney #couplesclass #aerialyoga #aerialswing #nerdfit #nerdfitness #nerdstrong #geekfit #geekfitness #geekstrong #heruniverse #aerialdoubles #aerialplank #aerialplanks #corestrength #armstrength #upperbodystrength (at AIR - Aerial Fitness)

[nataliemermaid]

Captain America workout at @airfitlosangeles today! #upsidedown #shoulderstand #heruniverse #captainamerica #silksisters #airfit #airfitnow #airfitness #airpow #geekoutyourworkout #geekfit #fitgeek #fitnessgeek #marvel #mcu #captainamericaworkout #upperbodyworkout #coreworkout #fitnerd #fitnessnerd #nerdfitness #nerdfit #kohls #aerialyoga #aerialfitness (at AIR - Aerial Fitness)

[nataliemermaid]

Had a great @geekoutyourworkout Wonder Woman Cardio video this morning. Broke a sweat and it felt really good. Worked for apx 50 minutes and burned around 360 calories. • • • • #geekoutyourworkout #geekoutworkout #nerdworkout #geekworkout #geekfit #nerdfit #heruniverse #captainamerica #captainamericaworkout #wonderwoman #wonderwomanworkout #superhero #superheroworkout #cardio #freeworkout #cardioworkout #inspire (at Los Angeles, California)

[nataliemermaid]

Had a great @geekoutyourworkout Wonder Woman Cardio video this morning. Broke a sweat and it felt really good. Worked for apx 50 minutes and burned around 360 calories. • • • • #geekoutyourworkout #geekoutworkout #nerdworkout #geekworkout #geekfit #nerdfit #heruniverse #captainamerica #captainamericaworkout #wonderwoman #wonderwomanworkout #superhero #superheroworkout #cardio #freeworkout #cardioworkout #inspire (at Los Angeles, California)

[nataliemermaid]

@princessnatkins did the Captain America Lower body workout yesterday on her lunch break and woke up sore this morning! Hahaha try it out here https://youtu.be/JT4OC_khRv4 on our YouTube channel. • • • • #geekoutyourworkout #workout #fitness #captainamerica #captainamericaworkout #superhero #superheroworkout #heruniverse #kohls #marvel #marveluniverse #marvelcosbound #disneystyle #styledbymarvel #styledbydisney #mcu #marvelworkout #levelup #levelupworkout #runbeautiful (at Disneyland)

[nataliemermaid]

It was not a fast run but it was one of my longer runs! Training for @malibumarathon and @mauimarathonhi . I tripped on the pavement in the park around mile 4 and fell. I tried to fall as gingerly as possible but gravity is good at its job. Finished my 7 miles and took some extra time to stretch. My feet and hips have been bothering me a lot. So triune to figure out how to train without continuing to aggravate these areas! Also tried listening to a podcast instead of music to keep my mind engaged on a single subject. • #geekoutyourworkout #superhero #superherorun #superheroworkout #runloadangeles #runmalibu #runmaui #runaroundtheworld #theworldismygym #captainamericarun #captainamericaworkout #captainamerica #heruniverse #kohls #styledbymarvel #marvel #marvelcomics #mcu #disney #disneystyle #trainingrun #sweetsweat #sweatsquad (at Los Angeles, California)

[nataliemermaid]

Another day, another airport, another workout! Today I was in the Denver airport and could not go for a run so I decided to do the Captain America Lower body workout by @geekoutyourworkout on YouTube https://youtu.be/JT4OC_khRv4 Did 5 rounds and my legs are burning! #geekoutyourworkout #legs #lowerbodyworkout #legday #noexcuses #superhero #superheroworkout #captainamerica #captainamericaworkout #captainamericalowerbody #fitness #workout #fitnessmotivation (at Denver International Airport)

[nataliemermaid]

Today is leg day!!!!! Time for the Captain America Lower body workout by @geekoutyourworkout on YouTube https://youtu.be/JT4OC_khRv4 ! #geekoutyourworkout #legs #lowerbodyworkout #legday #noexcuses #superhero #superheroworkout #captainamerica #captainamericaworkout #captainamericalowerbody #fitness #workout #fitnessmotivation #marvel #marvel omits #much #styledbymarvel (at Denver International Airport)

[nataliemermaid]

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2 workouts today! Today's @geekoutyourworkout was the Captain America Lower body workout! https://youtu.be/JT4OC_khRv4 only had time for 2 rounds! Woutfit by @heruniverse from @kohls #geekoutyourworkout • • • • • • • #kohls #heruniverse #workout #workoutblog #workoutdaily #workoutmotivation #workoutinspiration #freeworkout #freeworkouts #lowerbody #lowerbodyworkout #captainamerica #captainamericaworkout #mcu #styledbymarvel @styledbymarvel #marvel #marveluniverse #captainamericacivilwar #captainamericabound #nerdygirl #nerdfitness #nerdfitnessacademy (at Los Angeles, California)

[nataliemermaid]

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A post shared by 🌟 Princess Natalie ⭐️ (@princessnatkins)

2 workouts today! Today's @geekoutyourworkout was the Captain America Lower body workout! https://youtu.be/JT4OC_khRv4 only had time for 2 rounds! Woutfit by @heruniverse from @kohls #geekoutyourworkout • • • • • • • #kohls #heruniverse #workout #workoutblog #workoutdaily #workoutmotivation #workoutinspiration #freeworkout #freeworkouts #lowerbody #lowerbodyworkout #captainamerica #captainamericaworkout #mcu #styledbymarvel @styledbymarvel #marvel #marveluniverse #captainamericacivilwar #captainamericabound #nerdygirl #nerdfitness #nerdfitnessacademy (at Los Angeles, California)