Workouts
The Mikasa Ackerman Workout
Jan
Discuss this post in RPG FitGroup!
Video Walkthrough:
Dem. Abs.
Real talk. We’re building abs today. We’re building power today. We’re building lean, mean muscle mass for slicing apart titans and flipping through the air on crazy pneumatic mobility gear. So, our goal with our strength workout is going to be packing as much strength, mobility, and proprioception development into our body as possible. There’s going to be lots of bodyweight stuff, plyometrics, and, of course, core work. Before we jump in, let’s get the basics out of the way:
General Nutrition Info:
Lose Weight, Burn Fat:
Build Muscle, Bulk Up:
Before and After Workout Programs:
Alright, let’s go!
Note: This workout is designed to easily plug into the RPG Fitness workout system.
Strength:
Equipment Required:
Style: Station – Perform all sets of an exercise before moving on to the next exercise. Rest 1-3 minutes between sets.
Level 1 (Beginner):
3×5-10 Kneeling Push Ups
3×5-10 Bodyweight Squats
3×3-5 Chair-Assisted Pull Ups
3×5-10 Hanging Knee Raises
3×5-10 second Planks
Level 2 (Intermediate):
5×3-5 Push Ups
5×5-10 Bodyweight Squats
5×5-10 Chair-Assisted Pull Ups
5×5-10 Hanging Leg Raises
5×10-20 second Planks
Level 3 (Advanced):
5×5-10 Push Ups
5×5-10 Chair-Assisted Pistol Squats
5×3-5 Pull Ups
5×5-10 Kneeling Ab Wheel Rollouts
5×3-5 Side Oblique Crunches
5×20-30 second Planks
Level 4 (Scout):
5×5-10 Push Ups
5×5-10 Pistol Squats
5×5-10 Pull Ups
5×5-10 Standing Ab Wheel Rollouts
5×5-10 Side Oblique Crunches
5×30-60 second Planks
Strength Notes:
Core, core, core, core. We have to remember that when piloting the omni-directional mobility gear, the most IMPORTANT THING is the ability to change where your hips are facing and how your body is oriented in mid-air. The pulleys pull from the hips (not like you’re swinging on your arms), so being able to hold your body rigid is important, too (hence the planks.) Rollouts and oblique crunches handle concentric motion for your abs AND your obliques. The push/pull/squat combo builds upper body strength and resilience for wielding blades and other weapons, but they’re definitely secondary to building a solid core.
Cardio
Equipment Required:
Jump Rope
Heavy Bag
Sledge Hammer
Tire (or something else to hit with the hammer)
Level 1 (Beginner):
3×1:30 Bag Work (rest 1 min between each round)
3×1:00 Sledgehammer Slams (rest 1 min between each round)
3×2:00 Jumping Rope (rest 1 min between each round)
Level 2 (Intermediate):
3×2:00 Bag Work (rest 1 min between each round)
3×1:30 Sledgehammer Slams (rest 1 min between each round)
3×3:00 Jumping Rope (rest 1 min between each round)
Level 3 (Advanced):
3×2:30 Bag Work (rest 1 min between each round)
3×2:00 Sledgehammer Slams (rest 1 min between each round)
3×4:00 Jumping Rope (rest 1 min between each round)
Level 4 (Scout):
5×3:00 Bag Work (rest 1 min between each round)
5×3:00 Sledgehammer Slams (rest 1 min between each round)
3×5:00 Jumping Rope (rest 1 min between each round)
Cardio Notes:
Mikasa is a fighter, first and foremost. It’s important to remember that she DOESN’T need ODM gear to kick ass. She’s just fine beating people up with her fists. Additionally, most of her overland transport involves either horses or ODM gear, so running isn’t super important for her fitness level. Instead, we sub in sledgehammer work which builds more core strength, as well as upper body conditioning, and then jumping rope for general cardiovascular fitness as well as calf strength for kicking off walls mid-swing.
Schedule:
Day 1: Strength
Day 2: Cardio
Day 3: Strength
Day 4: Rest
Day 5: Strength
Day 6: Cardio
Day 7: Rest
Schedule Notes:
Standard schedule. Feel free to throw in an extra cardio session on day 4 if you’re feeling up to it!
That’s it for the Mikasa Ackerman workout! Hope you enjoy it! Make sure to join us over in RPG FitGroup to keep us posted on your progress! I’ll see you again on Monday with The Ackerman Factor. Live boldly, change the world, and continue to be awesome!
Nice! You should do more AOT characters
Glad you like it! I might cover another in the future, do you have one in particular you’d like to see?
Any of the titan forms
ANNIE LEONHARTS FEMALE TITAN !!!!!!
Schedule missing Dan. Really good Workout ?
haha, yeah, that’s what I get for writing this up at midnight. Should have a schedule now! Glad you like the workout. =D
Not a bad workout, but we need a schedule.
I’m a dummy. Thanks for the heads up. Should be there now!
I don’t like standing ab rollouts and Side oblique crunches. I love planks, by the way.
What can i do?
Well, may I ask WHY you don’t like them? Need to know reasoning for substitution purposes. Like, do you not like them for pain reasons, or something else?
Pain. I have ANTERIOR PELVIC TILT 🙁
Answer plx
Hey dude, apologies for the delay. Personal recommendation: Correct the APT first. It’s going to hold you back in everything you do, fitness-wise. Here’s a GREAT video for how to do just that: https://www.youtube.com/watch?v=T69N5A0GzrI
Cloud Workout works for Zack Fair physique?
I don’t have weights. Can you Tell me a bodyweight variation for Zack/Cloud Workout?
I’m 17 years old, i don’t have money (lol), i have a pull Up bar. My stats: 172 cm, 55kg
I want a body like Yamashita Tomohisa in Ashita no Joe (2011) movie, Abs and pecs. What can i do? I only do push Ups, and they doesnt work on Upper chest.
You might not get the body like him since every body is different and acts differently. And since you are, slim you can try doing ab exercise 3-5 times a week. But diet is key as well, so remember that, and to get upper chest work I say decline or reverse hand push ups work, but that’s what I’ve heard.
I’m Slim, how can i get a body like Brad Pitt in fight club
Answer plz i need help
Like I said to Toby you might not get his exact body type, but you are gonna need to eat more just to get those big muscles, you could use some weight or your Bodyweight but try testing your body with which does better for growth.
Wallace are you okay? You didn’t post anything in a while!
Well, I want to suggest a character: Tyler Durden, really slim, but he has got some muscle in his back and arms. He’s from “Fight Club”, it’s a movie, but also it’s a videogame (PS2).
I don’t have equipment (i live un a Small town from Jujuy, Argentina) but there is a park that has a pull up bar (yay!) so i can do pull Ups, push ups, Bench Dips (not Dips), pistol Squats, etc.
haha I know who Tyler Durden is, don’t worry. =D I’m okay, yeah, sorry, I’ve been much more active over on the YouTube channel lately (https://www.youtube.com/channel/UC3FgvqOwoRZ6PKFr8AJRhSg ). Hoping to get a blog post up today, though! If you’re looking to get a Tyler Durden-esque body, the Mikasa Ackerman workout right here would actually do a damn fine job of getting you there, assuming you have a good nutrition plan.
Mikasa workout? Since i’m skinny, i need to bulk. It will help me to grow? (with a good nutricional plan, of course)
By the way, the “sledgehammer slams” are necessary? I’m slim so I don’t want to get more skinny, lol.
Eh, this is not the workout I would prescribe if you were looking to bulk up. Lifting weights is best, besides that I think the Ryu Hayabusa workout is my favorite non-weightlifting workout to recommend for bulking.
Hi can I have a body like Luke Skywalker in Empire Strikes back with Kyle katarn Workout?
Sure, as long as you have a good nutritional plan!
Hello, i have a problem. My name is Franco, i am from Cuba. People always says: “you look like a skeleton” “eat, for god’s sake!” And stuff like that. It pisses me off, and i cried sometimes (when i was a Kid). Now i am 17 years old. My height is 1.75. My weight is 58kg. My goal is to be in 65-70kg for December (2018).
I don’t want to be muscular, but i want to be athletic and stronger. I can do some pull ups and push ups, and i Will eat more. Like i said, i just want to be athletic. What can I do? A body like Andrew Garfield in Amazing spiderman would be great.
Thanks for reading. Peace!
Probably doing the pierce workout might be good, but why don’t you want to be muscular is my question, other than that I think maybe doing this workout, or Galen marek, or peirce would be good.
People always asks me why I just want to be Athletic (like Tom Holland or Andrew Garfield) and not muscular. Everyone has his goals, I just want a normal weight for my size, and some definition. I can do pull ups and a lot of push ups. By the way, I have 7 brothers and 2 sisters, so… my father never will never buy me rings or dumbbells. I need a good calisthenics workout yo bulk up.
Alright to each there own, So a lot of these workout have rings and weighted stuff, so if you wanna be athletic then, just do pull ups, push ups, and squats, and since you are skinny do cardio two or one time a week, and calisthenics 3 or more times a week depending on how you feel, but most importantly sleep, eat, and try to find something to hit the rear delts
Probably doing the pierce workout might be good, but why don’t you want to be muscular is my question, other than that I think maybe doing this workout, or Galen marek, or peirce would be good.