Moana Inspired Workout



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

Moana Stats:

Height: 5’3-5’5
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.

Moana Workout:

Training Volume:

3+ days per week

Moana Inspired Workout Bodyweight Day:

Okay, so Moana is a Master Sailor with incredible Athleticism (as we spoke of before).

BUT, she also rides her sailboat like it could be a stand-up paddle-board at times!

While we will definitely have swimming routines, rowing, and some cardio, let’s start with a beach/surfing bodyweight workout for all of you who would like to get in some addition bodyweight training days.  Feel free to utilize this 3+ times a week.

Here are two circuits for you to go ahead and jump into:

These can be done on same day, or different days as a full workout. Your choice, based on your level.

Circuit 1:

Push-Up- 3×20
Pull-Up (if possible)- 3x as many as possible
Burpee- 4×20
Squat Jump- 3×20
Lunge- 4×20 (each leg)
Plank- 3×2 mins

Circuit 2:

Shoulder Walkout- 3×10
Knee to Elbow- 4×20
Pull-Up (if possible)- 3x as many as possible
Squat Jump- 4×20
Plank- 3×2 mins
Clap-Up- 4x as many as possible

Moana Inspired Workout Swimming Day

Okay. Moana is like a dang fish. 

She just, as we were told, has a connection to the water itself.

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

She 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.

Moana Inspired Workout Athleticism Cardio Day

Next up on the list is sailing, rowing, and running!

Moana can do it all.

So, it’s time for you to choose one (or all), on multiple days, and get to it!

I’ll give you some options….

Steady Long Distance:

20-30 min treadmill jog

20-30 min row machine

High Intensity Interval Training:

20-30 min treadmill HIIT (1 min on = run at 5.5-10 mph, 1 min off = walk at 2-3.5 mph)

20-30 min row HIIT (1 min on, 1 min off; cycling intensity)

Master Sailing:

Listen, I’ll be honest. I don’t sail.

So I can’t program you how to, either.

That being said, if you CAN: well then get out there and get that workout in.  Or learn!

Become An Unorthodox Training Member Today:

The Unorthodox Training Fitness Program Membership is a simplified process that is easy to learn and adapt as part of your daily routine. Our new one-of-a-kind fitness program provides you with a simplified approach guides you with every step of your fitness journey so you can confidently achieve your fitness goals in less time! Get more training, tools, and resources to help guide you towards achieving your health and fitness goals!

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.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
Become An Unorthodox Training Member Today!