Ronin Workout

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Ronin-Workout

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

Ronin Stats:

Height: 6’3
Weight: 230 lbs
(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.

Ronin Workout:

Training Volume:

5+ days per week

Explanation:

We’re training to be in peak human condition. Not just strong, not just training our stamina, speed and endurance, not just a mixed martial artist, not just an acrobat….all of it. So we’re going to need to find a way to mix it all together and train like a Super Human.

3 days per week we’ll be training with weights and supersets to get strong while working on muscle endurance.

2-3 days a week we’ll also be doing bodyweight training and cardio.

On top of this it’ll be your job to train in both mixed martial arts and parkour. I will provide training links for you to utilize and explain how to incorporate the addition.

Ronin Workout Weight Training Day One: “Push” Day

Warm Up:

High Intensity Interval Training for 20-30 minutes

Sprint for 1 min (5.5-10+mph)

Walk for 1 min (2.5-3.3 mph)

Workout:

Superset One:

A. DB Incline Bench Press

4×12

B. DB Chest Flys

4×12

C. Hex Press

4×12

D. DB Standing Incline Chest Flys

4×12

Superset Two:

A. Arnold Press

4×12

B. Upright Row w/ Barbell

4×12

C. Front Raises with Metal Plate

4×12

D. Lateral Raises w/ DB

4×12 each arm

Superset Three:

A. Push Ups

4×25

B. Dips

4×20

C. Knee Raises

4×15

D. Pull Ups

4×10

Ronin Workout Bodyweight and Cardio

Do the following circuit and time yourself.

Look to improve on this time gradually.

As a bonus feel free to use a Weighted Vest from 14 lbs for female and 20 lbs for male.

  • 1 mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 mile Run
Ronin Workout Weight Training Day Two: “Pull” Day

Warm Up:

High Intensity Interval Training for 20-30 minutes

Sprint for 1 min (5.5-10+mph)

Walk for 1 min (2.5-3.3 mph)

Workout:

Superset One:

A. Lateral Pulldown Wide Grip

4×12

B. Lateral Pulldown Close Grip

4×12

C. DB Hammer Curls

4×12 each arm

Superset Two:

A. Wide Grip Cable Rows

4×12

B. EZ Bar Curls

4×12

C. Wide Grip Pull Ups

4×6

Superset Three:

A. Barbell Deadlift

4×12

B. Barbell Bent Over Rows

4×12

Superset Four:

A. Push Ups

4×25

B. Dips

4×20

C. Knee Raises

4×15

D. Pull Ups

4×10

Ronin Workout Bodyweight and Cardio

Do the following circuit and time yourself.

Look to improve on this time gradually.

As a bonus feel free to use a Weighted Vest from 14 lbs for female and 20 lbs for male.

  • 1 mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 mile Run
Ronin Workout Weight Training Day Three: “Leg” Day

Warm Up:

High Intensity Interval Training for 20-30 minutes

Sprint for 1 min (5.5-10+mph)

Walk for 1 min (2.5-3.3 mph)

Workout:

Superset One:

A. Goblet or Landmine Squats

4×12

B. Weighted Lunges

4×12 each leg

C. Glute Bridges

4×12

D. Mountain Climbers

4×12

Superset Two:

A. Leg Press

4×12

B. Calf Raise on Leg Press Machine

4×12

Superset Three:

A. Straight Leg DB Deadlift

4×12

B. Box Jump

4×12

Superset Four:

A. Bulgarian Split Squat

4×12 each leg

B. Jump Squats

4×12

Ronin Workout Bodyweight and Cardio

Do the following circuit and time yourself.

Look to improve on this time gradually.

As a bonus feel free to use a Weighted Vest from 14 lbs for female and 20 lbs for male.

  • 1 mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 mile Run

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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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