The workout we have come up with today to post is the Ban Workout! This one is inspired by the physique that Ban has in the Seven Deadly Sins 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.
Ban Stats:
Height: 6’11
Weight: 154 lbs.
(Information retrieved from Fandom.)
Real Name: Ban
Anime: Seven Deadly Sins
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.
Ban Cosplay Workout: Sample Workout Schedule
Monday: Upper Body Calisthenics
Tuesday: Speed and Fat Burn: High Intensity Interval Training
Wednesday: Lower Body Calisthenics Training
Thursday: Speed and Fat Burn: High Intensity Interval Training
Friday: Full Body Calisthenics and Core
Saturday: Rest Day
Sunday: Rest Day
Ban Cosplay Workout: Upper Body Calisthenics
Warm Up:
Get Warm!
Optional: Jump Rope, Butt Kickers, High Knees, Etc.
Intro Workout:
3×30 Second L-Sit Hold
3×5 Inch Worms
3×10 Pike Push Ups
Circuit:
Complete 5 Rounds:
30 Push Ups
25 Russian Twists (30/10)
20 Goblet Lunges (45/20)
15 Dips
10 Pull Ups
5 Double Unders
Break for 1-2 Minutes between rounds.
Ban Cosplay Workout: High Intensity Interval Training
Variation One:
20-30 Minutes of HIIT Sprints:
- One Minute ON: Sprint for 60 seconds
- One Minute OFF: Walk for 60 seconds
Variation Two:
Jump Rope Circuit Training:
- 30 Jump Ropes [Regular] (Sub Jumping Jacks)
- 20 Jumping Lunges
- 30 Jump Ropes
- 20 Mountain Climbers
- 30 Jump Ropes
- 20 Jump Squats
- 30 Jump Ropes
- 20 Double Unders
- Rest 1 Minute Between Rounds
- Repeat 4 Times (Total 5 Rounds)
Ban Cosplay Workout: Lower Body Calisthenics
Warm Up:
Get Warm!
Optional: Jump Rope, Butt Kickers, High Knees, Etc.
Intro Workout:
3×30 Second Wall Sit
3×20 Donkey Kicks each Leg
3×10 Fire Hydrants each Leg
Circuit:
Complete 5 Rounds:
30 Jump Squats
25 Double Unders
20 Goblet Pulse Squats
15 Glute Bridges
10 Jumping Lunges
Break for 1-2 Minutes between rounds.
Ban Cosplay Workout: High Intensity Interval Training
Variation One:
20-30 Minutes of HIIT Sprints:
- One Minute ON: Sprint for 60 seconds
- One Minute OFF: Walk for 60 seconds
Variation Two:
Jump Rope Circuit Training:
- 30 Jump Ropes [Regular] (Sub Jumping Jacks)
- 20 Jumping Lunges
- 30 Jump Ropes
- 20 Mountain Climbers
- 30 Jump Ropes
- 20 Jump Squats
- 30 Jump Ropes
- 20 Double Unders
- Rest 1 Minute Between Rounds
- Repeat 4 Times (Total 5 Rounds)
Ban Cosplay Workout: Full Body Calisthenics and Core
Warm Up:
Get Warm!
Optional: Jump Rope, Butt Kickers, High Knees, Etc.
Intro Workout:
3×30 Second Hollow Hold
3×10 Inch Worms
Required Circuit:
Complete 5 Rounds:
30 Decline Glute Bridges
25 Second L-Sit
20 Push Ups w/ Dumbbell Rows (Alternating – 10 DB Rows Each Side)
15 Pulse Squats
10 Incline Pike Push Ups
5 Dips
Rest 1-2 Minutes If Needed
TABATA ABS:
Complete 2 Rounds
(20 Seconds On, 10 Seconds Off, Cycling Through Movements)
Forearm Plank
Sit Ups
Hollow Hold
V-Ups
Mountain Climbers
Slow Side Crunches
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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.