Samus Aran Workout

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Samus Aran Workout

The workout we have come up with today to post is the Samus Aran Workout! This one is inspired by the physique that Samus Aran has in the Metroid Video Game series. 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.

Samus Aran Stats:

Height: 6’3
Weight: 198 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.

Samus Aran Workout:

Training Volume:

4+ days per week

Explanation:

We’re going to be doing an upper/lower double split with emphasis on toning and cardio to really slim us down but also build us up in the right places.

Difficulty Level:

Intermediate

When we do our celebrity and character workouts we base the difficulty level off of their routines/their powers.  For this one it’s just a judgement call on how I believe we can best get you looking like each character.  For that reason I’m providing a level for each.

Samus Aran Cosplay Workout: Sample Workout Schedule

Monday: Upper Body A and Cardio

Tuesday: Lower Body A and Cardio

Wednesday: Optional Cardio Day

Thursday: Upper Body B and Cardio

Friday: Lower Body B and Cardio

Saturday: Rest Day

Sunday: Rest Day

Samus Aran Cosplay Workout: Upper Body A and Cardio

Warm Up:

10 Minute Incline Walk

**You can choose to add the rest of your cardio here, or wait until after your workout**

Workout:

Incline Dumbbell Press

3×10

Tricep Kickbacks w/ DB

3×10

Dumbbell Pullovers

3×10

Chest Fly Machine

3×10

Seated Arnold Press

3×10

Shoulder Front Raises w/ DBs

3×10

Cardio:

30-60 Minutes of Varied Cardio

Options to Consider:

  • High Incline Steady Treadmill Walk
  • Elliptical (Steady Paced w/ Moderate Level)
  • StairMaster
  • Rower
  • HIIT Training on Treadmill and/or Sprints
Samus Aran Cosplay Workout: Lower Body A and Cardio

Warm Up:

10 Minute Incline Walk

**You can choose to add the rest of your cardio here, or wait until after your workout**

Workout:

Back Squats

3×10

Hamstring Curls

3×10

Seated Calf Raises

3×10

Donkey Kicks

3×25 each leg

Fire Hydrants

3×25 each leg

Hanging Leg Raises

3×20

Cardio:

30-60 Minutes of Varied Cardio

Options to Consider:

  • High Incline Steady Treadmill Walk
  • Elliptical (Steady Paced w/ Moderate Level)
  • StairMaster
  • Rower
  • HIIT Training on Treadmill and/or Sprints
Samus Aran Cosplay Workout: Upper Body B and Cardio

Warm Up:

10 Minute Incline Walk

**You can choose to add the rest of your cardio here, or wait until after your workout**

Workout:

Standing Overhead Press w/ Bar

3×10

Lateral Raises

3×10

Lateral Cable Pulldowns

3×10

Assisted Chin Ups

3×10

Kettlebell Swings

3×10

Squat Cleans

3×10

Cardio:

30-60 Minutes of Varied Cardio

Options to Consider:

  • High Incline Steady Treadmill Walk
  • Elliptical (Steady Paced w/ Moderate Level)
  • StairMaster
  • Rower
  • HIIT Training on Treadmill and/or Sprints
Samus Aran Cosplay Workout: Lower Body B and Cardio

Warm Up:

10 Minute Incline Walk

**You can choose to add the rest of your cardio here, or wait until after your workout**

Workout:

Straight Leg Deadlifts

3×10

Glute Bridges

3×10

Leg Extensions

3×10

Leg Press

3×10

Calf Raises on Leg Press

3×10

Cable Crunches

3×20

Cardio:

30-60 Minutes of Varied Cardio

Options to Consider:

  • High Incline Steady Treadmill Walk
  • Elliptical (Steady Paced w/ Moderate Level)
  • StairMaster
  • Rower
  • HIIT Training on Treadmill and/or Sprints
Samus Aran Cosplay Workout: Optional Additional Cardio

For this one you can add in some of the varied cardio that is 30-60 minutes of the options that are listed within the other workout routines, OR you can opt for a longer distance run.

Here’s the choices again with the addition of the run:

  • 3-5 mile run
  • High Incline Steady Treadmill Walk
  • Elliptical (Steady Paced w/ Moderate Level)
  • StairMaster
  • Rower
  • HIIT Training on Treadmill and/or Sprints

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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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