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Captain America Superhero Workout: Get Fit and Strong at Home With Your Kids! Trainer Tokyo Titan

Welcome, everyone, to our Captain America themed superhero workout. Get ready to unleash your inner super soldier and build strength and power, just like Captain America.

Okay. Are you ready to train like a true avenger?

Let's do this!


Before we dive into the main workout, let's do two heroic exercises to warm up our bodies and get our muscles ready for action.

Shield Spins

Grab your vibranium shield and spin it like this. One, two, three. Let's do 20 of these.

Super Soldier Marches

Stand with your feet shoulder-width apart. With your right leg, raise your knee up as high as you can and at the same time raise your left hand up as high as you can and back down, then swap sides. Let's do ten of these on each side.

Main Workout

Now that we're all warmed up, it's time to tackle the main workout. Get ready to test your limits and embody the strength of Captain America himself.

Shield Slams

Grab your vibranium shield. Hold it in front of you with both hands with your elbows slightly bent. Hinge at the hips and slam down hard into the ground. Let's do 15 of these.

Super Soldier Lunges

I hope you're ready to unleash that super soldier serum because the next exercise is Super Soldier Lunges. This exercise has you activating opposite arms and legs. If you can't get it the first time, that's okay. Practice this a few times to help build up that coordination.

For this exercise, we're going to lunge forward with the left leg. As we do, we're going to raise our right hand up as high as we can, back up, and then swap sides. Let's do ten of these on each side.

Avenger Push-ups

This is a great exercise for building upper body strength. Get into a push-up position on the floor. Have your hands in a little bit closer than a regular push-up. Go down, do a push-up, come back up, but don't stop there. We're going to stabilize ourselves using our right hand and make a fist and come up hard, come back down, and then swap sides. Stabilize with the left hand, make a fist with the right hand and come back down. That's one rep. Let's do ten of these.

Shield Guards

It's time to make use of that impenetrable vibranium shield and protect ourselves and our squad. Holding the vibranium shield in one hand, we're going to use our right hand to start with. We're going to kick our right leg back and cover up. Then we swap sides. Left hand, left leg, kick your leg back. Let's do ten of these on each side.

Shield Planks

For this exercise, we're going to use a prop as our shield. If you're a child, you can use a light weight like a book. If you're an adult and you’ve built up some strength, you can use something else a bit heavier, like a barbell plate.

Get onto the floor. Put your shield on your back in the middle as you get down. We're going to rest on our forearms in a plank position and lift our knees up, keep our butt down and hold. Make sure to really engage your core, to resist the weight. Let's hold this for 20 seconds.


Now that we've given it our all, it's time to let our bodies cool down and recover. These cooldown exercises will help you relax and recharge your body after an intense superhero workout.

Shield Stretches

Extend your arm in front of you with the inside of the arm facing up. Use your other hand to bend the fingers back and really feel that stretch in your wrists and in your forearm. Do this for 15 seconds, then swap sides.

Super Soldier Stretches

Stand with your feet shoulder-width apart. With your left leg, lunge forward, put your left hand on your hip, raise your right hand up very high and lean over to the left. Hold this for 15 seconds, then swap sides.

Congratulations, superheroes! You've just completed our Captain America superhero workout and proven your strength and dedication!

Want to build the body of a superhero? Contact Tokyo Titan!

I am Tokyo Titan, an internationally-certified bodybuilding specialist personal trainer and nutritionist. Using bodybuilding techniques, together we will create the body that you want more effectively and more efficiently. Lessons are provided in three formats:

  1. Online

  2. in-person at my private gym in Ota-ku, Tokyo, a few minutes walk from Omori-machi Station on the Keikyu Line

  3. In-person at a convenient location of your choice

Customers can choose either lesson style or a combination of both to suit their preferences and schedule. As a bilingual Japanese native English speaker, I can provide lessons in either Japanese or English, allowing customers to train both their bodies and their language skills at the same time. For more information, inquire today!


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