Ban Workout

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Ban Workout

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.

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