Paul Rudd Ant-Man Workout



The workout we have come up with today to post is the Paul Rudd Ant-Man Workout! This one is inspired by the physique that Paul Rudd built to play the role of Ant-Man. 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.

Paul Rudd Stats:

Height: 5’10
Weight: 165-175 lbs. (approximate weight)
(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.


Paul Rudd Ant-Man Workout:

Paul Rudd Workout Routine Day One:

Warm Up:

3×5 Pull-Ups

3×10 Push-Ups

3×10 Air Squats

800 m Run


5 Rounds:

400m jog

25 box jumps @24″

20 push-ups

15 lunges

10 power cleans @95

Paul Rudd Workout Routine Day 2:

Warm Up:

3×5 Chin Ups

3×10 Ring Dips

3×15 Lunges

800m jog


5×10 Deadlift @145

5×10 Bench Press @145

5×10 Back Squat @145

12 Minute EMOM: (every minute on the minute)

10 Burpees

Paul Rudd Workout Routine Day 3:

Warm Up:

3×5 Wide-Grip Pull-Ups

3×10 Ring Rows

3×15 Box Step Ups @24″

800m jog


2 Rounds:

25 Pull-Ups

100 Air Squats

100 Push-Ups

100 Leg Raises

100 Double Unders (For regular jump roping, multiply by 3, making it 300 reps)

25 Pull-Ups


5 Minute Incline Walk

Paul Rudd Workout Routine: Ab Circuit

Ab circuit is to be implemented 2-3 days a week after your routine.

3 Rounds:

100 crunches

20 leg raises

25 flutter kicks

15 second reverse superman pose

3 Rounds:

1 Minute Plank Hold (Last 2 sets are weighted)

25 Sit-Ups

10 Knee Raises

Paul Rudd Workout Routine: HIIT Formatting

Format your Treadmill HIIT as follows:

90 seconds walking then 30 seconds of running, or 60 seconds of walking followed by 30 seconds of running. Then you could do longer durations as well as you progress you could move to 120 seconds of walking and 90 seconds of running. (This can be done on a treadmill as stated or outdoors on running trails as well.)

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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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