The workout we have come up with today to post is the Iko Uwais Workout! This one is inspired by the physique that Iko Uwais has built and maintained during his career. 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.
Iko Uwais Stats:
Height: 5’5-5’6
Weight: 155 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.
Iko Uwais Workout:
Training Volume:
5+ days per week
Explanation:
Both routines will involve training 5 days per week. I added a nice plus symbol in there because I’m fairly sure Uwais doesn’t stop moving. His “off days” for training likely consist of high volume activity like choreography (even during his “bulk”) and other activities.
Iko Uwais Workout Routine: Cutting Workout Schedule
Monday: Calisthenics, Silat/Capoeira/Tai Chi, and Activity
Tuesday: High Volume Calisthenics and Parkour (Stunt Training)
Wednesday: Calisthenics, Silat/Capoeira/Tai Chi, and Activity
Thursday: High Volume Calisthenics and Parkour (Stunt Training)
Friday: Calisthenics, Silat/Capoeira/Tai Chi, and Activity
Saturday: Optional High Volume Calisthenics and Parkour (Stunt Training)
Sunday: Active Off Day
**If at any point you can’t complete a specific section of activity I recommend you add in 30-60 minutes of cardio in various formats such as jumping rope, treadmill HIIT, rowing, and/or elliptical training.**
Iko Uwais Workout Routine: Calisthenics, Silat/Capoeira/Tai Chi, and Activity
We’re going to start with calisthenics, and Uwais mentions immediately getting down and getting push ups in when he wakes up. So this training day won’t be that heavy in calisthenics but it will involve some movements to get you going.
These movements can be completed throughout the day.
Calisthenics:
Push Ups:
5×25
Air Squats
5×20
Dips
5×15
Silat/Capoeira/Tai Chi:
In the PDF we’re going to be sharing links to two programs from our friends over at Onnit and Black Belt Mag for both Silat and Capoeira.
For now, though, we’ll be utilizing some Tai Chi, as Uwais mentions that it is very similar to movements in silat and I was able to grab an awesome video for you guys to take advantage of:
Activity:
To increase our activity I recommend stepping it up a notch on these MMA/Calisthenics days. I would recommend 30-60 minutes of cardio (like I mentioned above in the scheduling) in order to really come anywhere near Uwais’ activity levels.
Here’s what I would do, but your options are endless:
- 15 minutes Treadmill HIIT
- 15 minutes Steady Fast Paced Elliptical
- 15 minutes Treadmill HIIT
- 15 minutes Steady Fast Paced Elliptical
- For a total of 60 minutes.
I like to switch it up (plus I like to take a mental break from HIIT and read my current book obsession, but that’s just me!).
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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.