Red Guardian Workout

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Red Guardian Workout

The workout we have come up with today to post is the Red Guardian Workout! This one is inspired by the physique that Red Guardian has in the Marvel Comics. 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.

Red Guardian Stats:

Height: 6’2
Weight: 220 lbs
(Information retrieved from Wikipedia.)

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.

Red Guardian Workout:

Training Volume:

6 days per week

Explanation:

We’re going to be building the strength portion of this training around a PPL Split and then we’ll also be adding in extra circuit training for agility and endurance, on top of calisthenics and core training which will go nicely with our one long distance training day per week to cap off our endurance work.

Red Guardian Workout: Sample Workout Schedule

Monday: Push Day and Interval Training

Tuesday: Circuit, Calisthenics and Core

Wednesday: Leg Day and Interval Training

Thursday: Circuit, Calisthenics and Core

Friday: Pull Day and Interval Training

Saturday: Long Distance Run, Swim or Row

Sunday: Mandatory Rest Day

Red Guardian Workout: Push Day and Interval Training

Warm Up:

5 Min Warm Up Walk – 10 Min Jog – 5 Min Cooldown Walk

Workout:

Bench Press

4×12,10,8,6

Power Cleans

4×6

Single Arm Reverse Cable Pushdowns

3×10 each arm

Seated Arnold Press

3×10

Incline Dumbbell Bench Press

3×10

Single Arm Dumbbell Snatches

3×10 each arm

Interval Training:

Complete for 10 Minutes Total

  • Start 60 Second Timer:
    • Complete 20 Kettlebell Swings
    • Rest Remaining Duration
    • Repeat for 9 More Minutes
Red Guardian Workout: Circuit, Calisthenics and Core

Calisthenics:

Push Ups

4×25

Air Squats

4×20

Dips

4×15

Pull Ups

4×10

Core:

Sit Ups

4×20

Leg Raises (Hanging or Lying)

4×20

Planks

4×60 seconds

Circuit:

Round One:

Jog 1 Minute

21 Box Jumps

21 Kettlebell Deadlifts

Round Two:

Jog 45 Seconds

15 Box Jumps

15 Kettlebell Deadlifts

Round Three:

Jog 30 Seconds

9 Box Jumps

9 Kettlebell Deadlifts

Red Guardian Workout: Leg Day and Interval Training

Warm Up:

5 Min Warm Up Walk – 10 Min Jog – 5 Min Cooldown Walk

Workout:

Back Squats

4×12,10,8,6

Barbell Glute Bridges

4×6

Straight Leg Deadlifts

3×10

Bulgarian Split Squats

3×10 each leg

Seated or Standing Calf Raises

3×10

Leg Press

3×10

Interval Training:

Complete for 10 Minutes Total

  • Start 60 Second Timer:
    • Complete 15 Dumbbell Thrusters
    • Rest Remaining Duration
    • Repeat for 9 More Minutes
Red Guardian Workout: Circuit, Calisthenics and Core

Calisthenics:

Push Ups

4×25

Air Squats

4×20

Dips

4×15

Pull Ups

4×10

Core:

Sit Ups

4×20

Leg Raises (Hanging or Lying)

4×20

Planks

4×60 seconds

Circuit:

Round One:

Jog 1 Minute

21 DB Clean and Press

21 Burpees

Round Two:

Jog 45 Seconds

15 DB Clean and Press

15 Burpees

Round Three:

Jog 30 Seconds

9 DB Clean and Press

9 Burpees

Red Guardian Workout: Pull Day and Interval Training

Warm Up:

5 Min Warm Up Walk – 10 Min Jog – 5 Min Cooldown Walk

Workout:

Deadlift

4×12,10,8,6

Bent Over Rows

4×6

Single Arm Concentration Curls

3×10 each arm

Chin Ups

3×10

Wide Grip Lat Pulldowns

3×10

Preacher Curls

3×10

Interval Training:

Complete for 10 Minutes Total (Including Breaks)

  • Start 60 Second Timer:
    • Complete 30 Seconds of Push Ups
    • Rest Remaining Duration
    • Repeat for 9 More Minutes
Red Guardian Workout: Long Distance Run, Swim or Row

I suggest switching it up, but it is okay if you’d like to continue training just one of the three options below.

  • Run: 5k (3.1 Miles)
  • Row: 5k (3.1 Miles)
  • Swim: 1600m

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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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