Maui Inspired Workout

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Maui-Inspired-Workout

The workout we have come up with today to post is the Maui Workout! This one is inspired by the physique that Maui has in the Disney. 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.

Maui Stats:

Height: 6’4+
Weight: (NA)
(Information retrieved from Fandom.)

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.

Maui Workout:

Training Volume:

6+ days per week

Explanation:

We are training to be a Demi-God. A Fish Hook wielding, Demi-God. Maui doesn’t have to train. He was born a Demi-God. But we do. So you’ll be seeing inspiration drawn for strength straight from pulling it out of Dwayne Johnson’s workout (AKA Maui and actual Demi-God living among us), and also some Maui Inspired tie-ins.

Maui Inspired Workout Monday: Chest and Cardio

Cardio

Cardio can be done separate from your workout if you’d like to do a two-a-days.

For cardio you’re either going to be swimming, rowing, or sailing.

Sailing might be difficult for some, so I’ll program you some of the other two.

Swimming:

Full full programming located at the end of this routine.

Rowing Options:

Long and Steady = 20-45 min of long, steady paced row machine

HIIT = 1 min high intensity, then 1 min low/average intensity for 20-30 minutes

Chest

Barbell Chest Press:

4×12

Incline Dumbbell Press:

4×12

Cable Crossovers (we’ve seen this picture of Johnson before!)

4×12

Dumbbell Flyes

4×12

Dips (The Rock would do these weighted, naturally…)

4×20

Push Ups

4×20

Maui Inspired Workout Tuesday: Shoulders and Cardio

Cardio

Cardio can be done separate from your workout if you’d like to do a two-a-days.

For cardio you’re either going to be swimming, rowing, or sailing.

Sailing might be difficult for some, so I’ll program you some of the other two.

Swimming:

Full full programming located at the end of this routine.

Rowing Options:

Long and Steady = 20-45 min of long, steady paced row machine

HIIT = 1 min high intensity, then 1 min low/average intensity for 20-30 minutes

Shoulders

Barbell Overhead Press

4×12

Cable Front Raises (Alternating Arms or Straight Bar)

4×12

Dumbbell Arnold Presses

4×12

Barbell Shrugs

4×12

Rear Delt Cable Raise

4×12

Pull Ups

4×12

Maui Inspired Workout Wednesday: Triceps and Cardio

Cardio

Cardio can be done separate from your workout if you’d like to do a two-a-days.

For cardio you’re either going to be swimming, rowing, or sailing.

Sailing might be difficult for some, so I’ll program you some of the other two.

Swimming:

Full full programming located at the end of this routine.

Rowing Options:

Long and Steady = 20-45 min of long, steady paced row machine

HIIT = 1 min high intensity, then 1 min low/average intensity for 20-30 minutes

Triceps

Skull Crushers

4×12

Overhead Tricep Extension

4×12

One Arm Reverse Grip Tricep Extension

4×12

Tricep Push Downs

4×12

Close Grip Bench Press

4×12

Cable/Dumbbell Kickbacks

4×12

Maui Inspired Workout Thursday: Back and Cardio

Cardio

Cardio can be done separate from your workout if you’d like to do a two-a-days.

For cardio you’re either going to be swimming, rowing, or sailing.

Sailing might be difficult for some, so I’ll program you some of the other two.

Swimming:

Full full programming located at the end of this routine.

Rowing Options:

Long and Steady = 20-45 min of long, steady paced row machine

HIIT = 1 min high intensity, then 1 min low/average intensity for 20-30 minutes

Back

Deadlift

4×12

Wide Grip Lateral Pull Downs

4×12

Close Grip Lateral Pull Downs

4×12

One Arm Seated Cable Rows

4×12

Hammer Strength Rows

4×12

Wide Grip Pull Ups

4×12

Maui Inspired Workout Friday: Legs and Cardio

Cardio

Cardio can be done separate from your workout if you’d like to do a two-a-days.

For cardio you’re either going to be swimming, rowing, or sailing.

Sailing might be difficult for some, so I’ll program you some of the other two.

Swimming:

Full full programming located at the end of this routine.

Rowing Options:

Long and Steady = 20-45 min of long, steady paced row machine

HIIT = 1 min high intensity, then 1 min low/average intensity for 20-30 minutes

Legs

Squats

4×12

Calf Raises

4×12

Dumbbell Weighted Lunges

4×12

Leg Press

4×12

Hack Squat

4×12

Box Jumps

4×12

Maui Inspired Workout Saturday: Biceps and Cardio

Cardio

Cardio can be done separate from your workout if you’d like to do a two-a-days.

For cardio you’re either going to be swimming, rowing, or sailing.

Sailing might be difficult for some, so I’ll program you some of the other two.

Swimming:

Full full programming located at the end of this routine.

Rowing Options:

Long and Steady = 20-45 min of long, steady paced row machine

HIIT = 1 min high intensity, then 1 min low/average intensity for 20-30 minutes

Biceps

Preacher Curls

4×12

Dumbbell Hammer Curls

4×12

Spider Curls

4×12

Overhead Cable Curls

4×12

Zottman Curls

4×12

Chin Ups (The Rock would obviously do these weighted as well…)

4×12

Maui Inspired Workout Swimming Day

Okay. Moana is like a dang fish. 

So what do you think MAUI is like!?

For this one we’re going to be utilizing a training program that we saw Nathalie Emmanuel utilize.

It’s the same one I shared for Moana, and it’s good for beginner’s and intermediate level swimmers.

She (Nathalie Emmanuel) mentions a program from Annie Emerson that is shared on Speedo.  It’s a beginner program you can utilize to get you started!

It’s pretty in depth and fun. So get out there and swim.

You can find that here.

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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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