Android 18 Workout

0 Comments

Android-18-Workout

The workout we have come up with today to post is the Android 18 Workout! This one is inspired by the physique that Android 18 has in the Dragon Ball Anime series. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Android 18 Stats:

Height: 5’6
Weight: 132 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Android 18 Workout:

Training Volume:

5+ days per week

Explanation:

Three days per week we’re going to be doing a normal training split that will focus in on speed, strength, and some of the endurance we’re going to have to build.  The other two days of mandatory training will focus around building that never ending stamina that Android 18 has.  I will also be giving you optional training to add in if you’d like to train with some mixed martial arts programming as well (which will be in addition to the given program).

Endurance Training Explanation for Weight Training Days:

I prefer to get my running and cardio in before my training.  I know a lot of people prefer it opposite.  This is a choice that you can make based on your own comfort level.  The program below will have it listed with the endurance work BEFORE, but feel free to do it after.

Rep Count Explanation:

We will be working with high rep counts (and four sets rather than some programs that utilize three) to not only tone up, but also push the focus towards endurance slightly more than power.

Specific Changes from Android 17 to Android 18’s routine:

As you guys know I love to do multiple characters in the same week that train almost identical so that I can show that men and women of SHJ can train the same and get completely different results.  This is one of those times.  That being said, I did go through and switch up the circuits (in case you want to switch it up from 18 and 17) and add in some specific lifts that perform better for women throughout.

Android 18 Workout Routine Day One: Leg Day and Endurance Training

Endurance Work:

30 Minute Jog or Row

Weight Training:

Squat Variation (Back Squat, Hack Squat, Goblet Squat or other)

4×12

Glute Bridges

4×12

Dumbbell Thrusters

4×12

Cable Pullthroughs

4×12

Dip Machine Leg Pushdown

4×12

Circuit Finisher:

3 Rounds w/ No Break

20 Weighted Step Ups

15 Goblet Swings

10 Mountain Climbers

5 Donkey Kicks (each leg)

Android 18 Workout Routine Day Two: Stamina and Intensity

Your stamina and intensity days are going to have a few options.  We’re going to want to work on both long distance (you know, that never ending stamina we talked about), and also high intensity training for both berserker strength, and also the ability to not run out of energy when it comes time to step up the intensity.

Long Distance Cardio Options:

The best option is going to be running for this one.  It’s the most accessible and what I feel fits the character best.

For this, you should aim for:

Beginner: 1-3 miles

Intermediate: 3-5 miles

Advanced: 5+ miles

Keep in mind it’s okay to sub things like row and/or biking but you will have to scale up or down for those substitutions.

High Intensity Interval Training Options:

For this one I’m going to give you some more options that go with running, but they can be easily subbed out for biking, rowing, or even the StairMaster and Elliptical if you’d prefer.

Utilize these programs in sessions of 20-60 minutes depending on your fitness level.

High Intensity Interval Training Variation One:

One Minute On: Run 5.5-8mph

One Minute Off: Walk 2.5-3.5mph

High Intensity Interval Training Variation Two:

30 Seconds On: Run 7-10mph

One and a Half Minutes Off: Walk 2-3.5mph

High Intensity Interval Training Variation Three:

Two to Three Minutes On: Run 5-8mph

One Minute Off: Walk 2.5-3.5mph

Hyperbolic Time Chamber Addition:

While Android 17 isn’t in need of the Hyperbolic Time Chamber, I’m going to give you some options to step it up a notch on these training days if you opt for a lower level and still have some gas in the tank to utilize your muscles (AKA, if your’e sick of the cardio that day).

Complete the following (or as many as you can) in as many sets as it takes:

75 Pull Ups

75 Hanging Leg Raises

100 Dips

100 Lunges

100 Sit Ups

150 Push Ups

150 Air Squats

**Another great addition for stamina and endurance work is jump rope.  Keep this in mind as a great addition to this program.**

Android 18 Workout Routine Day Three: Push Day and Endurance Training

Endurance Work:

30 Minute Jog or Row

Weight Training:

Ball Stabilized Bench Press

4×12

Machine Shoulder Press

4×12

Tricep Pushdowns w/ Cables and Rope

4×12

Upright Rows w/ Kettlebell

4×12

Cable Kickbacks (Triceps)

4×12

Circuit Finisher:

3 Rounds w/ No Break

20 Second Battle Ropes

15 Standing Overhead Press

10 Push Ups or Knee Ups

5 Kettlebell Swings

Android 18 Workout Routine Day Four: Stamina and Intensity

Your stamina and intensity days are going to have a few options.  We’re going to want to work on both long distance (you know, that never ending stamina we talked about), and also high intensity training for both berserker strength, and also the ability to not run out of energy when it comes time to step up the intensity.

Long Distance Cardio Options:

The best option is going to be running for this one.  It’s the most accessible and what I feel fits the character best.

For this, you should aim for:

Beginner: 1-3 miles

Intermediate: 3-5 miles

Advanced: 5+ miles

Keep in mind it’s okay to sub things like row and/or biking but you will have to scale up or down for those substitutions.

High Intensity Interval Training Options:

For this one I’m going to give you some more options that go with running, but they can be easily subbed out for biking, rowing, or even the StairMaster and Elliptical if you’d prefer.

Utilize these programs in sessions of 20-60 minutes depending on your fitness level.

High Intensity Interval Training Variation One:

One Minute On: Run 5.5-8mph

One Minute Off: Walk 2.5-3.5mph

High Intensity Interval Training Variation Two:

30 Seconds On: Run 7-10mph

One and a Half Minutes Off: Walk 2-3.5mph

High Intensity Interval Training Variation Three:

Two to Three Minutes On: Run 5-8mph

One Minute Off: Walk 2.5-3.5mph

Hyperbolic Time Chamber Addition:

While Android 17 isn’t in need of the Hyperbolic Time Chamber, I’m going to give you some options to step it up a notch on these training days if you opt for a lower level and still have some gas in the tank to utilize your muscles (AKA, if your’e sick of the cardio that day).

Complete the following (or as many as you can) in as many sets as it takes:

75 Pull Ups

75 Hanging Leg Raises

100 Dips

100 Lunges

100 Sit Ups

150 Push Ups

150 Air Squats

**Another great addition for stamina and endurance work is jump rope.  Keep this in mind as a great addition to this program.**

Android 18 Workout Routine Day Five: Pull Day and Endurance Training

Endurance Work:

30 Minute Jog or Row

Weight Training:

Deadlift Variation (Barbell, Sumo, Dumbbell, Straight Leg, etc.)

4×12

Wide Grip Pulldowns

4×12

Lateral Raises w/ Cable

4×12

Bent Over Rows w/ Dumbbells

4×12

Seated Bicep Curls with Dumbbells

4×12

Circuit Finisher:

3 Rounds w/ No Break

20 Kettlebell Deadlifts

15 Chin Ups (Assisted is fine or sub for bodyweight rows)

10 Burpees

5 Cable Bicep Curls

Become An Unorthodox Training Member Today:

ACHIEVING FITNESS RESULTS JUST GOT WAY EASIER.
The Unorthodox Training Fitness Program Membership is a simplified process that is easy to learn and adapt as part of your daily routine. Our new one-of-a-kind fitness program provides you with a simplified approach guides you with every step of your fitness journey so you can confidently achieve your fitness goals in less time! Get more training, tools, and resources to help guide you towards achieving your health and fitness goals!

Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
Become An Unorthodox Training Member Today!
>