The Anna Diop Workout


The Anna Diop Workout

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

Anna Diop Stats:

Height: 5’8
Weight: (approximate) 135 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.


Anna Diop Workout:

Training Volume:

3-5 days per week


If you guys haven’t been paying attention, Diop utilizes mixed martial arts to stay in shape.  For that reason, I’m going to give you three programs from Coach Derek (in which he has shared with us on the site in the form of character workouts), and also program you a reminder to get active for AT LEAST two more days.

3 Days Per Week: Mixed Martial Arts Training

All heroes should know how to defend themselves.

Feel free to also take a local class.  But if you’re going to be training like Diop you’re going to want to get it in at least 3 times a week.

Bonus Thai Combos from Coach Derek:

First we will discuss the ranges of strikes
Jab – medium & longe range
Cross- medium & long range
Hook – close & medium range
Uppercut – close & medium range
Elbows- close range
Roundhouse kicks – medium & longe range
Foot jab aka teep – medium to long range
Cut kick – medium and long range
Knee strikes- close range

3 minute conditioning drills
Jab, cross right roundhouse

Jab, cross, left hook, cross, left roundhouse, right roundhouse

Right knee, right roundhouse, left knee, left roundhouse

Double right roundhouse, double left roundhouse

Partner drills (advanced)
partner 1 (*p1), partner 2 (*p2)
Combo A
P1, jab, cross
P2, right round house to leg
P1 left leg shield, right roundhouse
P2, left roundhouse to leg
P1 cross shield, left roundhouse

Combo B
P2 jab
P1 right parry
P2 cross
P1 left parry
P2 left hook
P1 right high cover
P2 cross
P1 left high cover, cross, left roundhouse, left hook, right roundhouse
P2 right roundhouse
P1 retreat and advance

Combo C
P2 jab
P1 right parry
P2 low cross
P1 left cover low inside, cross, low lefty hook, left hook, front leg teep
P2 rear leg teep
P1 parry teep inside left, right roundhouse to leg, left roundhouseCoach Derek also adds:Every aspect of a muay thai fighter’s training is geared towards building accuracy, power and speed. The stance resembles a Western Boxers stance with the the guard held higher and more extended to protect against elbows and foot strikes. Elbows are turned in to protect the ribs from onslaught. Thai boxing’s signature kick is the roundhouse, (with the shin) which is used to demoralize and restrict an opponent’s mobility. Thai boxers use many methods to shin conditioning. Punching resembles Western Boxing techniques of jabs, crosses, hooks, and uppercuts, along with overhand punches. Long range hooks are used after kicks ti close the distance after kicks and usually are followed up with uppercuts hooks and jabs delivered at close range.

2-4 Days Per Week: Get Active

See what I did there?  The 2-4?  Looks like 24, Diop’s show?

Meh, whatever, I thought it was cool.

Anyways, you need to get out there and get active on your off days.  Not only to burn extra calories, but also to be a healthy-fit SuperHuman.

Go hiking, go for a brisk walk, play some sports, or get active some other way.

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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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