Comic book movie fans are raving about The Avengers movie that came out last weekend. The film brings together our favorite Marvel superheroes in an epic battle against Loki.

I love superhero movies for two reasons:

1) I’m nerdy like that.

2) I love reading about what the actors had to do to get in superior shape.

Although many dangerous scenes are filmed with a stunt double or are simulated with special effects, actors who star in superhero films still have to work hard at least 6 months out from the start of filming to get the look of a superhero and to have the endurance to film many physically strenuous scenes day after day.

Although you won’t get in superhero shape in just one workout, you can try these 5 Avengers workouts a few times a week to transform your body over time.

Check out our Avengers workouts:

Captain America

Chris Evans had to pack on muscle while maintaining his speed and agility to play shield wielding Captain America. To get Captain America’s broad chest and strong back while maintaining your agility, try the following workout:

Warmup = Shoulder rolls, arm swings
3 x 30 side plank pushups
3 x 30 wall balls
3 x 5 cable flyes
3 x 5 pull-ups
5 x 100m sprints with 2 minute rest in between
3 x 20 burpees
Cool down

Black Widow

Scarlett Johansson’s flexible athleticism helped her transform into the assassin Black Widow. Johansson had to get strong and powerful for the role without adding bulk to her frame. After all, she did have to squeeze into a black catsuit. To get the Black Widow’s strength and mobility, try the following workout:

Warmup = Toe touches, boxer shuffle
30 seconds backward rolls
30 seconds power skips
20 burpees
40 walking lunges holding barbell overhead
20 pushups
30 seconds side lunge (each side)
20 judo push-ups
Cool down

Iron Man

Although Iron Man was a computer generated character while we was fighting crime in this suit, actor Robert Downey Jr. still had to pack on muscle for his Tony Stark scenes. To bulk up fast like Robert Downey Jr., try the following workout:

Warmup = Neck rolls, running in place
5 x 5 bench press
5 x 5 dumbbell bicep curls
5 x 5 leg press
5 x 5 pull-ups
5 x 5 tricep cable pulldown
Cool down

Thor

Actor Chris Hemsworth had to work on his back and shoulders to have the super strength to throw Thor’s iconic hammer. To build up back and shoulder strength, try this workout:

Warmup = arm swings, shoulder shrugs
Shoulder superset:
3 x 10 dumbbell side lateral raises
3 x 10 dumbbell front raise
3 x 10 dumbbell rear delt raise
3 x 5 pull-ups
3 x 10 t bar row
3 x 10 dumbbell shrugs
Cool down

The Hulk

Actor Mark Ruffalo didn’t have to change his body to transform into the super strong and uncontrollable Hulk. Computer special effects took care of that. But if you want to gain upper body mass and the power to super smash, try this workout:

Warmup = Shoulder stretch, toe touch
5 x 5 bench press
2 x 20 medicine ball slam
5 x 5 dumbbell shoulder press
2 x 20 incline medicine ball crunches
3 x 10 dumbbell pushup row
3 x 5 weighted pull-ups
Cool down