The Black Panther Workout

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Black Panther Workout

The workout we have come up with today to post is the Black Panther Workout! This one is inspired by the physique that Black Panther has in the Marvel 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.

Black Panther Stats:

Height: 6’0
Weight: 200 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.

 

Black Panther Workout:

Training Volume:

3-5 days per week

Explanation:

We’re talking about Black Panther here.  This routine is pretty brutal.  BUT, it’s effective and will leave you sore and wanting more.  There are 3 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: Cardio and Man Makers

-15 min cardio (row, run, bike)

-Box Jumps: 3X20-circuit 1

-Man Makers: 3X10-circuit 1

-Jump Rope: 3X1 min-circuit 1

-Dumbbell Row: 3X10(each)-super set 1

-Chin Up: 3X10-super set 1

-Hammer Curls: 3X10-super set 2

-Pull Up: 3X10-super set 2

-Wall Climbs: 3X10-circuit 2

-Toes to Bar: 3X10-circuit 2

-V-Ups: 3X20-circuit 2

-Wall Plank Hold: 3X1 min-circuit 3

-Inchworms: 3X10-circuit 3

-Reverse Superman Hold: 3X1 min-circuit 3

Day 2: Cardio and Bench Press

-15 min cardio (row, run, bike)

-Box Jumps: 3X20-circuit 1

-Thrusters: 3X10-circuit 1

-Jump Rope: 3X1 min-circuit 1

-Dumbbell Bench Press: 3X10-super set 1

-Push ups: 3X20-super set 1

-Dumbbell Fly: 3X10-super set 2

-Dips: 3X20-super set 2

-Dumbbell kickback: 3X10(each)-super set 3

-Diamond Push Ups: 3X10-super set 3

-Wall Climbs: 3X10-circuit 2

-Toes to Bar: 3X10-circuit 2

-V-Ups: 3X20-circuit 2

-Wall Plank Hold: 3X1 min-circuit 3

-Inchworms: 3X10-circuit 3

-Reverse Superman Hold: 3X1 min-circuit 3

Day 3: Cardio and Deadlift

-15 min cardio (row, run, bike)

-Box Jumps: 3X20-circuit 1

-Clea and Press: 3X10-circuit 1

-Jump Rope: 3X1 min-circuit 1

-Deadlift: 3X10-super set 1

-Pistol Squats: 3X10(each)-super set 1

-Squats: 3X10-super set 2

-Lunges: 3X10(each)-super set 2

-Wall Climbs: 3X10-circuit 2

-Toes to Bar: 3X10-circuit 2

-V-Ups: 3X20-circuit 2

-Wall Plank Hold: 3X1 min-circuit 3

-Inchworms: 3X10-circuit 3

-Reverse Superman Hold: 3X1 min-circuit 3

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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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