Merida Inspired Workout



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

Merida Stats:

Height: 5’4-5’7
Weight: (NA)
(Information retrieved from Wikipedia.)


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.

Merida Workout:

Training Volume:

3+ days per week


Merida is a “Master” archer and swordsman.  In the movie we get to see her show off some of her skills, and they’re extremely impressive.  For that reason we can be under the impression she works on them quite often.  I’m going to program you days specifically devoted to those skills, and then also program you training days to strengthen those skills, body weight movements, and cardiovascular performance.

Bodyweight Training:

Complete the following throughout the course of a workout/day.

Scale if needed.

100 Air Squats

100 Push Ups

100 Sit Ups

50 Lunges

50 Pull Ups

50 Dips

Cardio, Horseback Riding and Other Activity

If you can get extremely active or go horseback riding that’s amazing!  If not, here are some cardio options to do a few times a week:

60 minutes of varied cardio from the following: treadmill, row machine, Stair Master, elliptical, bike, etc.

Archery Strengthening Movements:

Do three sets of ten reps for each movement below to strengthen for archery purposes:

One-Arm Dumbbell Row

Dumbbell Shrug

One-Arm Side Laterals

Push Ups

Pull Ups

Bench Dips

Dumbbell Alternate Bicep Curl

Become An Unorthodox Training Member Today:

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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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