If you want a superhero body, you're going to have to put in a superhero effort. Chris Evans doesn't sit around on the couch to get prepped for his Captain America movies.
"Chris Evans, who stars as Captain America, has put in a lot of time in the gym. He had to be in caliber shape for the shirtless scenes that define his character. The Chris Evans workout is a combination of plyometric circuit training, strength training and abs as a cool-down. To get in Captain America shape, Chris Evans uses personal trainer Simon Waterson. He recently filmed Captain America: The Winter Soldier.
Chris Evans’ workout usually starts with plyometric circuit training. This is where you do 4-5 exercises in a row, without rest. This gets your heart pumping, so that you’re in the fat-burning zone while strength training. For the strength training, Chris Evans would do 4 sets of each exercise, with 10-12 reps per exercise. He would then finish by doing either abs, or stretching, as a cool-down.
Chris Evans Monday/Wednesday Workout
Chris Evans Workout= Back & Arms
On Monday, Chris Evans would do plyometrics, followed by a Back & Arms workout. The plyometrics are done as a cardio warm up, so that Chris Evans would have a fat-burning heart rate throughout the workout. The Monday workout includes deadlifting, shrugging and bicep curls.
Perform the plyometric cardio workout in circuit format. That means do 1 set of each exercise without rest, then repeat the entire circuit 2 more times. Do 8 reps of each exercise, then move onto the next exercise. As you do the squat thrust, do the pushup while you’re on the ground, then stand back up to finish the circuit.
Cardio Circuit – 8 reps each / 3 sets: Rest one minute once you complete a circuit
Chris Evans Tuesday/Thursday Workout
Tuesday Chris Evans Workout= Cardio & Abs
On Tuesday, Chris Evans would do cardio, circuit training, followed by an abs workout. Waterson likes his clients to do incline treadmill. This Up-hill Treadmill type of exercise is deceptively easy at first, but gets harder as you go for 45 minutes. Simon Waterson also switches this up with speed intervals, which can be done in 10-15 minutes after a warmup. Trainer Simon Waterson says that on some days:
We’d warm up and then do some intervals for ten to 15 minutes. Really though the cardio training comes from doing the circuits, which are much, much more effective because you’re working at a much higher heart rate.
So, you have your choice of:
45 minutes of uphill treadmill (very steep incline with 4.0 speed), or
10-15 minutes of speed intervals (where you sprint as fast as you can for 1 minute, followed by recovery for another minute)
Saturday Chris Evans Workout= Rest
Sunday Chris Evans Workout= Have Fun, But Fatigue Anything
Use Sunday to have fun. Fatigue any body part that you think still needs some work. If nothing else, at least do your cardio circuit.