Static Shock Workout


Static Shock Workout

The workout we have come up with today to post is the Static Shock Workout! This one is inspired by the physique that Static Shock has in the DC 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.

Static Shock Stats:

Height: 5’7
Weight: 140 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.

Static Shock Workout:

Training Volume:

3-5 days per week


This routine can really be done in 3 days a week of calisthenics, and then another 2 days should be devoted to parkour work and extra cardio.  BUT, if you’re a beginner just starting out and aren’t ready to step it up a notch, you can get away with just 3 days per week.

Static Shock Workout: Sample Workout Schedule

Monday: Calisthenics, Cardio and Blowout

Tuesday: Parkour and Extra Cardio

Wednesday: Calisthenics, Cardio and Blowout

Thursday: Parkour and Extra Cardio

Friday: Calisthenics, Cardio and Blowout

Saturday: Rest

Sunday: Rest

Static Shock Workout: Calisthenics, Cardio and Blowout

**Cardio can be done before or after your workout**

Cardio Basics:
  • Complete 20-30 Minutes of High Intensity Interval Training Each Day
  • Use ANY of the following methods to complete it
  • Running/sprints can be done outside if you’d like to keep this to a home style workout
  • Format your HIIT to be one minute on, one minute off as follows:
    • One minute ON: Sprint or High Intensity for the entire duration
    • One minute OFF: Cooldown for the entire duration

Cardio Options:

  • Treadmill/Outdoor Run
  • Bike
  • Row Machine
Calisthenics Workout:

Air Squats


Push Ups


Sit Ups




Chin Ups



Complete one of each blowout on your three different Calisthenics Training Days.

Blowout A:

Complete for Time:

22 Jump Ropes

22 Alternating Medicine Ball Push Ups

14 Jump Ropes

14 Alternating Medicine Ball Push Ups

10 Jump Ropes

10 Alternating Medicine Ball Push Ups

Blowout B:

Complete for Time:

50 Mountain Climbers

40 Russian Twists

30 Second Plank

20 High Knees in Place

10 Burpees

Blowout C:

Complete 3 Rounds for Time:

25 Lying Leg Raises

15 Second Side Plank

5 Push Ups

15 Second Opposite Side Plank

26 Bicycle Crunches

Static Shock Workout: Parkour and Extra Cardio

For your extra cardio you should be focusing on building your way up to a 5k run.

Extra Cardio Training:

Work towards 3.1 miles and complete the following each extra cardio day:

Beginner: 1-2 mile jog

Intermediate: 2-3 mile jog

Advanced: 3-5+ mile jog

Parkour Training:

Your parkour training is going to come from our SHJ Parkour Guide.

Skip the calisthenics portion and jump right into the parkour training.

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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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