It’s finally time for America Chavez to portal her way into our Marvel Inspired Workouts.
Right off the bat I want to let you guys know that this one is going to be weight training, because Miss America is STRONG.
So if you’re looking for bodyweight training you’ll want to head into the Calisthenics Workouts Database instead, but we also have two new ones coming in this week as well.
That said, America Chavez is going to be an awesome addition to our Superhero Workouts, and we’ll be lifting HEAVY for this one.
America Chavez Stats:
Real Name: America Chavez
Height: 6’
Weight: 165 lbs.
Comics: Marvel Comics
Powers: Yes
America Chavez is actually really tall compared to our female characters and celebrities.
She’d even be close to being considering a behemoth among our Anime Workouts Database as well!
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.
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America Chavez Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
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America Chavez Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
For this research section I’ll be pulling right from America Chavez’s Wiki Fandom page, starting with her bio section here:
America Chavez, also known as Miss America (b. July 4), is a fictional character and superheroine from Marvel comics, appearing as the main protagonist of the America comics, and a major character in the Young Avengers and Ultimates comics.
She is a Latin-American teenager from Utopian Parallel universe, and was sent to the main universe following the destruction of her home. America was later adopted by Santana family, and she decided to become the second Miss America after deciding to protect her neighborhood from criminals. Chavez would be introduced to other superheroes, and soon become a member of the Young Avengers, A-Force, Secret Warriors, and the Ultimates.
We’ll skip passed her appearance section, but I want it to be known that America Chavez is JACKED.
From there we’ll instead move right into her abilities section.
Here’s how they start us off:
America has the innate ability to channel inter-dimensional energies through her body. Though the full extent of her powers have not been defined.
They then go on into much more abilities, such as:
- Self-Propelled Flight: Ms. America has the ability of self-propelled flight at superhuman speeds.
- Superhuman Speed: Chavez can run and move at phenomenal speeds, Monica Rambeau was stunned at how fast she was moving even after transcending into light form where everything stands still.
- Superhuman Strength: Ms. America has demonstrated incredible strength. She appears to easily tear large metal doors of their hinges, and nearly bested the Asgardian god Loki in a fight. Loki has commented that she could “throw tanks to the moon”, though this is likely an exaggeration.
Her strength is definitely going to be a big piece of our training goals.
But there’s more than just that.
The goals for our America Chavez Inspired Workout:
- America Chavez’s Muscular and Toned Aesthetic
- America Chavez’s Superhuman Strength and Speed
- America Chavez’s Fighter Mobility and Endurance
America Chavez isn’t just a normal character. She’s extremely powerful.
So this while this won’t be a beginner workout, you can scale it down and still jump into it if you’d like.
And, of course, if it’s too hard for you to get started with you can also start with The Beginner Behemoth Workout or any of the Beginner Workouts.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
America Chavez Workout Routine
Training Volume:
4+ days per week
Explanation:
We’re going to be working with an Upper/Lower Body Split, two days of each per week, with endurance work and optional training added in on top of that.
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America Chavez Workout: Sample Workout Schedule
Monday: Miss America Upper Body and Speed A
Tuesday: Miss America Lower Body and Speed A
Wednesday: Inter-Dimensional Circuit Test
Thursday: Miss America Upper Body and Speed B
Friday: Miss America Lower Body and Speed B
Saturday: HIIT or Mixed Martial Arts Optional Training
Sunday: Mandatory Rest Day
America Chavez Workout: Miss America Upper Body and Speed A
Warm Up:
20-30 Minute Varied Cardio
Workout:
Incline Dumbbell Bench Press
3×8-12
Barbell Bent Over Rows
3×8-12
Seated Dumbbell Shoulder Press
3×8-12
Lat Pulldowns
3×8-12
Overhead Dumbbell Tricep Extensions
2×12-15
America Chavez Workout: Miss America Lower Body and Speed A
Warm Up:
20-30 Minute Varied Cardio
Workout:
Back Squats
4×6-10
Glute Ham Raises
3×8-12
Alternating Forward Lunges
3×10-15 each leg
Lying Hamstring Curls
3×12-15
Standing Smith Machine Calf Raises
3×8-12
America Chavez Workout: Inter-Dimensional Circuit Test
In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).
If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.
(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)
Inter-Dimensional Circuit Test: Complete 4 Rounds for Time
40 Kettlebell Deadlifts
30 Clap Push Ups
20 KB Goblet Squats
15 Hanging Leg Raises
10 KB Curl To Press
America Chavez Workout: Miss America Upper Body and Speed B
Warm Up:
20-30 Minute Varied Cardio
Workout:
Incline Dumbbell Bench Press
3×8-12
Standing Barbell Push Press
3×8-12
Cable Lat Pullovers
3×10-15
Close to Wide Push-ups
3×10-20
Dumbbell Tricep Kickbacks
3×12-15
America Chavez Workout: Miss America Lower Body and Speed B
Warm Up:
20-30 Minute Varied Cardio
Workout:
Leg Press
3×8-12
Romanian Deadlift
3×8-12
Unilateral Dumbbell Shrug
3×8-15
Leg Extensions
3×12-15
Seated Machine Calf Raises
3×15-20
Hanging Leg Raises
4×20
America Chavez Workout: Optional Endurance Work
For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work Resources:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Continue Training After Your First 5K (Workout Included)
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
- Treadmill Walk/Run
- Rower Machine
- StairMaster
- Elliptical
- Swim
- Bike
Option Three – Complete HIIT Training Using SHJ Resources:
- The Best HIIT Workouts
- Jump Rope Workout Database
- Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
America Chavez Workout: Optional Additional Training Resources
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Main MMA Training Resources
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Other MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
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