Vampirella Workout

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Vampirella Workout

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

Vampirella Stats:

Height: 5’10
Weight: 118 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.

Vampirella Workout:

Training Volume:

4+ days per week

Explanation:

I’m going to be building you an Upper/Lower Body Split that will involve 2 upper body training days per week, and 2 lower body training days per week.  I will also be programming you a specific core workout and cardio workout for extra fat burn as well.  Both these additions can be added in on top of your training, or on separate days.

Vampirella Workout: Sample Workout Schedule

Monday: Upper Body Day A

Tuesday: Lower Body Day A

Wednesday: Off Day or Extra Core and/or Cardio

Thursday: Upper Body Day B

Friday: Lower Body Day B

Saturday: Off Day or Extra Core and/or Cardio

Sunday: Off Day or Extra Core and/or Cardio

Vampirella Workout: Upper Body Day A

Warm Up:

Walk 800m

Jog 800m

Workout:

Incline Hammer Strength Press

3×10

Dips (or Dip Machine)

3×10

Assisted Chin Ups

3×10

Kettlebell Swings

3×10

Cable Rows

3×10

Dumbbell Pullovers

3×10

Optional:

Add in Cardio and/or Abs

Vampirella Workout: Lower Body Day A

Warm Up:

Walk 800m

Jog 800m

Workout:

Landmine Squats

3×10

Dip Machine Leg Pushdowns

3×10

Donkey Kicks w/ Band

3×10

Hip Extension w/ Stability Ball

3×10

Glute Bridges w/ Dumbbell or Barbell

3×10

Weighted Step Ups

3×10

Optional:

Add in Cardio and/or Abs

Vampirella Workout: Upper Body Day B

Warm Up:

Walk 800m

Jog 800m

Workout:

Wide Grip Lateral Pulldown

3×10

Bent Over Lateral Raises

3×10

Cable Kickbacks

3×10 each arm

Chest Flyes (Machine or Cable)

3×10

Alternating Dumbbell Front Raises

3×10 each arm

Plank to Push Ups

3×10

Optional:

Add in Cardio and/or Abs

Vampirella Workout: Lower Body Day B

Warm Up:

Walk 800m

Jog 800m

Workout:

Goblet Squats w/ Dumbbell or Kettlebell

3×10

Barbell Lunges

3×10 each leg

Straight Leg Deadlifts with Dumbbells

3×10

Hamstring Kickbacks

3×10

Leg Extensions (Quads)

3×10

Box Jumps

3×10

Optional:

Add in Cardio and/or Abs

Vampirella Workout: Abs and/or Cardio
Ab Variation One:

Hanging Leg Raises

3×20

Cable Crunches

3×20

Forearm Planks

3×60 seconds

Ab Variation Two:

Hanging Knee Raises w/ Twist

3×20

Sit Ups w/ Twist

3×20

Side Planks

3×30 seconds each side

Cardio Options:

There are tons of cardio options all over the site, but generally my favorites to recommend are High Intensity Interval Training or just Basic Steady Cardio.

Here’s how I format each…

HIIT Formatting and Options:

Format:

  • 1 Minute ON: Sprint or High Intensity for all 60 seconds
  • 1 Minute OFF: Cooldown, Lower Intensity and Difficulty
  • Rinse and Repeat

Options:

  • Bike
  • Treadmill
  • Rower
  • Airdyne

Steady Cardio Formatting and Options:

Format:

My preferred format is varying all my cardio by doing each one for 10-20 minutes each until I reach 45-60 minutes total.

Options:

  • High Incline Treadmill Walk
  • Treadmill Steady Jog
  • Elliptical
  • Bike Moderate Intensity
  • StairMaster
  • Rower

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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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