The Mikasa Ackerman Workout – Be a Game Character
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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:
- The Secret to Burning Fat
- Losing Weight is Not a Side Quest
Build Muscle, Bulk Up:
- The Secret to Building Mass
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:
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
