Rosa Salazar Workout



The workout we have come up with today to post is the Rosa Salazar Workout! This one is inspired by the physique that Rosa Salazar has built and maintained during her career. 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.

Rosa Salazar Stats:

Height: 5’3
Weight: (approximate) 120 lbs
(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.


Rosa Salazar Workout:

Training Volume:

3-5 days per week


Most of Coach Derek’s programs are a few days a week. Some can also be easily inserted within other styles of training.  I will also give you a nice day to insert 2-3 times a week for activity style movements.  I’ll list some activities but also give some option cardio.

Rosa Salazar Workout: Activity Day

Prior to battle training for Alita: Battle Angel, Rosa Salazar was maintaining a slim and toned physique by staying active. I’ll list some cardio options, and also some optional activity to help you burn some extra calories.

Optional Activity:

Hiking, sports, yoga, Pilates, spin class, walking, swimming, etc.

Optional Cardio Options:

I generally do HIIT for 20-30 minutes

HIIT Training:

Bike: 1 min on (RPMs above 100, level 5-10), 1 min off (Steady RPMs, level 1-5)

Treadmill: 1 min on: (Run 5.5-10 mph), 1 min off (Walk 2.0-3.5 mph)

Varied Cardio Options:

I generally vary my cardio 15-30 min each, 2-4 options

Elliptical, Treadmill, Stair Master, Bike, Row

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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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