The Mikasa Ackerman Workout

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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!

Strength:

Equipment Required:

Pull Up Bar
Ab Wheel

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!

The Best Dan Wallace

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25 thoughts on “The Mikasa Ackerman Workout

    • DaRatmastah says:

      haha, yeah, that’s what I get for writing this up at midnight. Should have a schedule now! Glad you like the workout. =D

  1. Toby says:

    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.

    • Bardock says:

      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.

    • Bardock says:

      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.

  2. Gatsu says:

    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).

    • Gatsu says:

      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.

      • DaRatmastah says:

        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.

      • Gatsu says:

        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.

        • DaRatmastah says:

          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.

  3. Franco Rojo says:

    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!

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