The Aquaman Workout

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Aquaman Workout

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

Aquaman Stats:

Height: 6’1
Weight: 325 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.

 

Aquaman Workout:

Training Volume:

4-6 days per week

Explanation:

We’re talking about Aquaman here.  This routine is pretty brutal.  BUT, it’s effective and will leave you sore and wanting more.  There are 4 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training.  All heroes should know how to defend themselves.

What you need to know:

A Superset means you’re performing those movements back to back.  If a movement is part of “Superset 1” it’s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after.

HIIT stands for High Intensity Interval Training.  Do one minute ON (sprint 6-10mph) and one minute OFF (walk 2.5-3.3mph) for 25 minutes.  That means you go back and forth every minute for the duration.  On, off, on, off, etc.

Day 1: Deadlifts and Swim

-15 min treadmill/bike/elliptical

-Deadlifts: 15, 12, 10, 8

-Pull Ups: 3Xfailure-super set 1

-Ball Slams: 3X20-super set 1

-Heavy Bag: 3X1 min-super set 2

-Box Jumps: 3X10-super set 2

-Burpees: 3X10-super set 2

-Sit Ups: 3X20-super set 3

-Floor Wipers: 3X10-super set 3

-Superman: 3X1 min-super set 3

-Planks: 3X1 min-super set 3

-Freestyle Swim: 3X100 meters-super set 4

-Push Ups: 3X20-super set 4

-Crunches: 3X20-super set 4

Day 2: Bench and Swim

-15 min treadmill/bike/elliptical

-Bench Press: 15, 12, 10, 8

-Dips: 3Xfailure-super set 1

-Kettle Bell Swing: 3X20-super set 1

-Heavy Bag: 3X1 min-super set 2

-Jump Rope: 3X1min-super set 2

-Man Makers: 3X10-super set 2

-Sit Ups: 3X20-super set 3

-Floor Wipers: 3X10-super set 3

-Superman: 3X1 min-super set 3

-Planks: 3X1 min-super set 3

-Breaststroke Swim: 3X100 meters-super set 4

-Push Ups: 3X20-super set 4

-Flutter Kicks: 3X20-super set 4

Day 3: Squat and Swim

-15 min treadmill/bike/elliptical

-Squat: 15, 12, 10, 8

-Lunges: 3Xfailure-super set 1

-Clean and Press: 3X10-super set 1

-Heavy Bag: 3X1 min-super set 2

-Box Jumps: 3X10-super set 2

-Burpees: 3X10-super set 2

-Sit Ups: 3X20-super set 3

-Floor Wipers: 3X10-super set 3

-Superman: 3X1 min-super set 3

-Planks: 3X1 min-super set 3

-Butterfly Swim: 3X100 meters-super set 4

-Push Ups: 3X20-super set 4

-Reverse Superman: 3X1 min-super set 4

Day 4: Clean and Swim

-15 min treadmill/bike/elliptical

-Thrusters: 15, 12, 10, 8

-Wall Balls: 3Xfailure-super set 1

-Cleans: 3X10-super set 1

-Heavy Bag: 3X1 min-super set 2

-Jump Rope: 3X1min-super set 2

-Man Makers: 3X10-super set 2

-Sit Ups: 3X20-super set 3

-Floor Wipers: 3X10-super set 3

-Superman: 3X1 min-super set 3

-Planks: 3X1 min-super set 3

-Backstroke Swim: 3X100 meters-super set 4

-Push Ups: 3X20-super set 4

-Leg Raises: 3X20-super set 4

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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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