Mirko Workout

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Mirko Workout

The workout we have come up with today to post is the Mirko Workout! This one is inspired by the physique that Mirko has in the My Hero Academia 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.

Mirko Stats:

Height: 5’2 ⅝”
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.

Mirko Workout:

Training Volume:

4+ days per week

Explanation:

We’re going to be working with an Upper/Lower Body Split, two days of each per week, with endurance work and optional training added in on top of that.

Mirko Workout Routine: Sample Workout Schedule

Monday: Rabbit Upper Body and Speed A

Tuesday: Rabbit Lower Body and Speed A

Wednesday: HIIT or Mixed Martial Arts Optional Training

Thursday: Rabbit Upper Body and Speed B

Friday: Rabbit Lower Body and Speed B

Saturday: HIIT or Mixed Martial Arts Optional Training

Sunday: Mandatory Rest Day

Mirko Workout Routine: Rabbit Upper Body and Speed A

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout: 

Barbell Bench Press

3×8-12

Barbell Bent Over Rows

3×8-12

Seated Dumbbell Shoulder Press

3×8-12

Lat Pulldowns

3×8-12

Low Cable Chest Flyes

2×12-15

Dumbbell Curl

2×12-15

Overhead Dumbbell Tricep Extensions

2×12-15

Rope Cable Face Pulls

2×15-25

Mirko Workout Routine: Rabbit Lower Body and Speed A

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout:

Back Squats

4×6-10

Glute Ham Raises

3×8-12

Alternating Forward Lunges

3×10-15 each leg

Lying Hamstring Curls

3×12-15

Standing Smith Machine Calf Raises

3×8-12

Blowout: 3 Rounds for Time

20 Double Unders

30 Second Wall Sit

10 Alternating Pistol Squats

30 Second Wall Sit

20 Double Unders

Rest 2 Min.

Mirko Workout Routine: Rabbit Upper Body and Speed B

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout: 

Pull Ups

3×10

Incline Dumbbell Bench Press

3×8-12

Standing Barbell Push Press

3×8-12

Cable Lat Pullovers

3×10-15

Close to Wide Push-ups

3×10-20

EZ-Bar Bicep Curl

3×12-15

Dumbbell Tricep Kickbacks

3×12-15

Mirko Workout Routine: Rabbit Lower Body and Speed B

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout:

Leg Press

3×8-12

Romanian Deadlift

3×8-12

Unilateral Dumbbell Shrug

3×8-15

Leg Extensions

3×12-15

Seated Machine Calf Raises

3×15-20

Hanging Leg Raises

4×20

Blowout: 3 Rounds for Time

20 Double Unders

30 Second Side Plank Right

20 Sit Ups

30 Second Side Plank Left

20 Double Unders

Rest 1 Min.

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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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