First off, let me introduce the exercises.  In the Favorites corner, weighing in at a whopping 8 counts, it’s the one and only BURPEE. That’s right, kids, the burpee.  Your high school football coach’s weapon of choice for punishing bad plays is back and with a vengeance.  Aren’t you glad he taught you how to do them right?  But, if you’re a lazy slacker and never played football or basketball, or any other semi-challenging physical sport, you can see how they’re done HERE.

In the versatility corner weighing in at only two counts, but with more possible changes than the Obama Administration, is the Plank.  It’s like Log from Ren and Stimpy, only useful.  Whether you’re doing side planks to the right, or side planks to the left, or even doing reverse planks with your front facing up, then you are really contracting your middle, and the is what keeps your middle from being your main.

So, know that we’ve met the players, let’s get them together like chocolate and peanut butter Reese’ style.  You ready?  Don’t be a wuss.

Three 5 minute circuits, rest if you have to, but build up to going straight through.

Circuit of the One
Burpees 1 minute – Max Reps
Side Plank left 1 minute
Burpees 1 minute – max reps
Side Plank Right 1 minute
Burpees 1 minute – Max Reps

Circuit of the Two
Burpees 1 minute – Max Reps
Side Plank Left 2 minutes
Side Plank Right 2 minutes

Circuit of the three
Burpees 3 minutes – Max Reps
Burpees 1 minute – Max Reps
Burpees 1 minute – Max Reps

So that’s it, jut 15 minutes a day.  Even the busiest college freshman has the time to whip out this quick workout.  Remember, it’s the intensity of the workout not the length of time it takes.  The harder you work in these 15 minutes, the better results you will see.  Even if you’re spending almost every waking moment designing the next huge social network, remember your body. 

I’ve found a great and very unique exercise program designed especially for people on the go, like you. Based on proven strategies and tested methods, Bodyweight Exercise Revolution isn’t just a rewritten weight training program. You will look great and still have a lean and fit look. See our review HERE or go straight to the Bodyweight Exercise Revolution homepage: Bodyweight Exercise Revolution

Our clandestine investigative reporters deep within the fringes of Hollywood circles risked missing lunch to bring us the inside scoop on the actor’s apparently top secret workout for his latest film, Man of Steel.  Can this highly guarded Man of Steel Workout really bring the results to the average Joe, or is it just another time consuming and impossibly taxing regimen that only movie stars have the time to do?

Well, both actually.  It seems that Cavill is just doing a variation of the tired old 300 Workout.  You know the one, claimed to get actors in Spartan shape for the also over-rated movie 300.  Being mostly bodyweight based, this fits our bill, but only to a point.  

You can do the 300 workout yourself if you have both the time and stamina, but I don’t recommend it.  Too much chance for injury.  You’re better off doing a program that makes real men of steel not just hammers celebrities into shape for a role on the screen.

You cold kill yourself in the gym to look like this, but why?

What I’m talking about is TACFIT.  In less than a half hour a day, Scott and his trainers will have you in real fighting strength, sporting real abs, and building real functional strength.  And they’ll do it with no gym fees, no fancy equipment, and with their entire section devoted to injury-proofing, safely.

So, if you want to look like  a real immortal or “Man of Steel“, then check out our full review of TACFIT Commando.  You could kill yourself in the gym, but why?

A self-described health nut, Danica says, “I worry about the scale like anyone else, but I have to make it through 5 hour races.  It’s a constant battle for me.”

Patrick’s exercise routine focuses on physical endurance and upper body functional strength.  For endurance, she prefers running distance with a few interval circuits dropped in for variety.  To build functional strength, she focuses on muscle groups that help her control her 1,500 pound racing machine and still look like a girl on photo shoots.  

“I have to work harder than those bigger guys to control my car” – Danica Patrick

As for her diet, Danica stays focused on health first and tastiness afterward.  She does however, say she likes her food to be tasty and it shows since she sent her husband to a 2-day course at the Culinary Institute in Napa Valley for Christmas last year.  Patrick prefers to cook her own meals at home with her husband Paul, so she can “make sure it’s all healthy”.

During the off-season, Danica Patrick focuses on strength building and body sculpting for her modeling side career.  It definitely shows too in her amazing photo shoots.  But, the question remains, can she honestly be taken seriously as a driver?  Honestly, I think she has great potential and brings a fresh and cute face to the sport.  One caveat though.  If she really wants to build her skills and reputation as a serious open-wheel racer, she needs to ditch the oval tracks and head to the Formula 1 circuit. 

I’ve found a great and very unique exercise program designed especially for women. Based on proven strategies and specifically targeted to a woman’s fitness needs, Visual Impact For Women isn’t just a rewritten men’s program. You will look great and still have that desired feminine figure. See our review HERE or go straight to the Visual Impact For Women homepage: Visual Impact For Women

Official Captain America: First Avenger Trailer

Diet and Workout Philosophy

Chris Evans has always maintained a lean and muscular physique for his other roles in “The Losers” and “Fantastic Four”, but he really had to improve on it for his leading role in Captain America.  We just can’t have a scrawny looking Captain America, now can we?

According to Chris himself, he doesn’t work out “that much”.  He says the key to building his body for the Captain America role was dedication.  Evans likes to keep his workouts simple and consistent.  He claims to hate treadmills and diets as much as “pulling teeth”.  I’m right with I’m on that one.

The philosophy behind his current regimen is pretty simple.  Exercise and eat well.  

Below, we’ll look closer at these aspects and show you how to get the same results.

Here’s a free video explaining an advanced technique to get
that Captain America shrink-wrapped look.

The Captain America Workout

Unlike most other celebrity workouts, Chris Evans actually favors bodyweight exercises.  Something we really like to see here.  Our new Captain America says that shooting all over the country and world on locations makes bodyweight exercise perfect for him.

Evans says he likes to start out doing as many reps of any particular exercise as he can, then rest for 2 minutes and start a descending ladder from the highest rep count.  He does this with three exercises per workout, one for each major body section.  Although he didn’t spell out all the exercises he does regularly, it doesn’t take a NASA scientist to figure it out.

Here are a few prime examples of simple yet effective bodyweight exercises
that you can fit into your own Captain America workout:

Push-Ups and Variations
- Handstand Pushups
- Plyometric Pushups
- Decline Pushups

Pull-Ups and Variations
- Wide Grip
- Narrow Grip
- Single Arm

Lower Body Exercises
- Squats
- Lunges
- Plyometric Squats

You can find many, many more throughout Bodyweight Exercise Tips, just browse through our weekend challenges or back to basics articles.

The New Captain America Diet

Although Chris Evans hasn’t spilled the beans so to speak about his Captain America Diet, we can figure it out.  There’s no secret to eating right when training for an event or movie role.  If you want your muscles to grow, you have to feed them protein.  If you want to shed body fat, you have to use what you have for energy.  It’s not too difficult.  But, if you really want to get a killer advantage over the others, then try Eat Stop Eat.