My kids LOVE the Avengers.  It’s become part of our nighttime routine that we all sit down and watch one of the Avengers animated shows on Disney+.   Right now, we’re on Season 2 of Avengers Assemble.   This Avengers workout for kids was something they found fun and it interested them more than just trying to “exercise” because it felt more like there was a purpose behind it.  After all, who doesn’t want to be an Avenger?  Not to mention the benefits kids gain through exercising.

Tabata Avengers Workout

This Avengers workout is a Tabata workout.  Tabata is the creation of Dr. Izumi Tabata, a former hockey coach, who helped to develop and refine the system in the 1990s.  The workouts are broken down into 20 seconds of HIIT (High-Intensity Interval Training) during which the exerciser goes as hard and fast as they can, followed by a 10 second rest period.  This is repeated for the duration of the workout, which lasts for 4 minutes.  The same exercise can be done throughout; you can choose to do 2 or more different exercises and rotate them, or do up to 8 different exercises.

An almost limitless range of exercises can be incorporated into Tabata workouts.  You could literally work out for years and not do the exact same workout twice.  This makes it a great form of exercise for anyone who is easily bored.

Examples of Tabata exercises 

  • Lunge (or lunge variation of your choice) ex; back lunge, side lunge, jump lunge
  • Squat (or squat variation of your choice) ex; wide squats, jump squats, frog hops
  • Sprints (or run in place)

The video is by Get Kids Moving and they have many other workouts that you can try as well that are themed- Wonder Woman, Frozen, Star Wars, and more.

Avengers Workout

Warm-up 5-10 minutes 

Perform each move below, alternating 20 seconds of all-out effort with 10 seconds of rest. Repeat the same move for 8 rounds, for a total of 4 minutes.

Your Exercises:

DRAX PUNCHES – 20sec

REST – 10secs

SUPER SOLDIERS – 20secs

REST – 10secs

ASGARD SMASH – 20secs

REST – 10secs

INFINITY SQUATS – 20secs

REST – 10secs

HYDRA PUNCHES – 20secs

REST – 10secs

SPIDEY KICKS – 20secs

REST – 10secs

INFINITY JUMPS – 20secs

REST – 10secs

WAR MACHINES – 20secs

Click the youtube link below to follow along with the video 

Here’s another Fun Avengers Workout to also check out.

Also, here’s a fun Avengers Challange for adults to check out

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