Moon Knight Workout Routine: Train like the Heavyweight Boxer, U.S. Marine, CIA Operative, turned Superhero!

Last updated on February 23rd, 2023 at 01:57 pm

Are you guys ready for one of Coach Derek’s favorite superheroes…?

I’m not sure if anyone can be ready for this one!

Coach put together a custom workout based around Moon Knight, and he stepped it up a notch for us on this one!

As you know, we also have help from Richie in The Academy, who has written Superman, Batman, Aquaman, Spider-Man, Captain America, Thor, and even Hulk for us already!

Well, The SHJ Army loves them, so we’re keeping it going!

Moon Knight Stats:

Height: 6’2

Weight: 225 lbs.

Real Name: Marc Spector

Powers: Yes

We have actually seen some pretty tall heroes thus far, and that seems to be the trend with the celebs that portray them as well.  Our average is generally 6’1-6’3 for celebs (the dudes).

We’ve had Superman at 6’3, and both Cap and Batman at 6’2, with Moon Knight right there with them, and Thor towering over them at 6’6 – and Hulk ranging from 6’6-8’8!

But, these are just for fun to see where our heroes stand amongst the rest – just like we do when we compare the celebs.  

These workouts are made for anyone and everyone, so don’t think you can’t use it regardless!

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Moon Knight Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.

That being said, I also recommend tracking and paying attention to protein intake.

BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!

Oh, and if you’re down with calorie counting instead, that’s always an option as well.  It’s just important to be aware of specific rules and precision while counting.

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Moon Knight Workout Routine Research

Awe yeah!

Now we get to talk about what makes Moon Knight a badass.

And, yes, I’m talking about his powers and abilities.

Remember, this is what is the basis for how we create the workout routines, and Richie, Derek and I revolve the planning around these things.

Here’s what Marvel tells us about his Powers:

Moon Knight gains enhanced strength, endurance, and reflexes at night, reaching his pinnacle during a full moon, and sometimes has prophetic visions.

And, they also tell us this about his Abilities:

Moon Knight is a skilled boxer, commando, martial artist, acrobat, gymnast and pilot. His multiple identities grant him resistance to some psychic assaults.

I was really excited to share that part.

Coach Derek had some fun with the full moon and cycles, but he also put heavy focus into mixed martial arts, gymnastics, and creating a well rounded Moon Knight!

But, you’ll see how he did that in just a second…

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The Moon Knight Workout Routine

Training Volume:

5 days per week

Explanation:

Unlike the other routines where I give a breakdown on terminology here, Coach Derek has done most of the explaining within the routine itself.  If you have questions, don’t hesitate to comment below.

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Day 1: Sand and Sweat

Warm up:

Skip ¼ mile

Bear Crawl 300 ft

Ali Shuffle with sandbag  ( press sandbag  up, press sandbag  out while shuffling feet front to back  ) 30 Seconds

Workout:

(Sandbag required)

Lunar phase  1, Crescent Moon:

Back Squat with sandbag  5×10

Good Mornings  with sandbag 4X25

Bench Press with sandbag  5X 25

Shoulder Press with Sandbag 5X 25

Lunar phase 2 Half Moon :

Clean and Press with sandbag 4X 25

Bicep Curl wth Sandbag 4X25

Shoveling 1 minute  each side

Lunge with twist 25 each side

Lunar  Phase 3: Full Moon

 Around the world  30 Seconds

Woodchops with sandbag 30 seconds each side

Russian Twist with sandbag   50 Sets

Rotational Twist (hug sandbag rotate upper torso back and forth) 100 reps

Day 2: Fist Of Khonshu

Neck Strengthening:

Moon Knight is known to rather take a punch than block or  slip it, while we don’t condone that here at SHJ here are some drills to strengthen your neck to build punch resistance

Neck Bridges 3 X15

Shrugs to Failure:

Put a weight ranging from 2- 10 lbs in a Pillowcase

Clinch the Pillowcase in your teeth , nod “Yes” for 50 reps and turn your head  as if to say ” no” for 50 reps

Add Bonus Shadow box or Hit Heavy Bag with Tennis ball Under your chin to practice keeping your chin down 

Boxing is about movement first, position second. 

Always land or push off using the balls of your feet. 

It’s not about being on the balls of your feet all the time, it’s about USING the balls of your feet all the time.

(When moving Right Push off left foot, when moving Left push off the right, Grip the ground with your toes)

Boxing and other combat sports are all about strategically using:

Timing

Rhythm

Distance /Angles

KEEP YOUR HANDS UP !!

Striking Table :

1. Jab

2. Cross (Power)

3. Hook  (with lead  or rear   )

4. Uppercut

5. Left Upper Cut

6. Right Uppercut

Defense Table: 

Slip, (Right or Left, Used for straight punches Jab & Cross)

Fade (Used for straights, uppercuts)

Bob n weave, Right or Left (Used for hooks)

Foot Work Table: 

Enter

Exit

Shuffle

Pivot

Shadow boxing Table : 

Incorporate strikes, defense, combinations and movement,

Heavy bag Table:

Pay attention to positioning, distance, as well as adjusting to the resistance of the bag

The Workouts:

Always incorporate 5-30 Minutes of Jump Rope for a warm up

On Bag or Shadowboxing for allotted time combine all elements of above tables. Use your body movement to  position  the set up of  which strike to throw. Keep your hands up,  move around ,and most importantly , remember to breathe. Be creative and have fun!!

Example:

1 – Slip Left-3-2-Slip R

1-Slip Left-Slip Right-2-slip R

1-2 Slip right-2

2-1-2  Slip Right Bob N weave Left

3- slip left-slip right -6-3-2

1-2-Slip Right -Slip Left 5-2 -Slip R

1-2-1-2 Fade-2-3

3- Bob N Weave Left 3-2

1-2-Bob N weave R -2

2-3-2-Slip Left -Bob N weave Right 2-3

Focus Mitts with Partner:

1. Verbal call-out

• Call out *JAB!* and flash them the mitt, or call out *DOUBLE-JAB!,CROSS!

2. Auto-response

•   don’t say anything,  simply flash them the mitt and they are supposed to hit it as soon as possible.
• You can flash one mitt and then as soon as they hit it, you flash them  the other mitt.

3. Defense then counter

• You call out a defense maneuver then give him the counter-jab opportunity. (EX: call out *SLIP, THEN JAB*, *SLIP & JAB TO THE BODY*
• There can also be moments where you throw a punch at them without calling it out. Make sure they are ready to defend at all times.
• Then throw a punch at them and immediately afterwards flash them a counter-jab opportunity.

4. Everything together now (verbal, auto, and defense)

• You call out *JAB!*, then throw a counter at them after they punch, then quickly flash them a counter-jab opportunity.
• You call out a jab to the head or body, then give them another jab opportunity, then throw a counter at him at the end to test their defense.

5. Combination punching drills  (TECHNIQUE & POWER)

This is where beginners start to have fun but can get a little careless. The most important thing is to stay ready and relaxed at all times. Practice good punching technique . Power comes from relaxed effortless release, not because you shove all your might through every punch. Also important to snap your punches,  instead of pushing them through.

When calling out combinations,  call out numbers since it’s faster than yelling, “JAB, RIGHT CROSS, LEFT HOOK, RIGHT CROSS!”

Day 3: Gymnastics

Warm up

30 Seconds each, repeat 3 times

High Knees

Inchworms

Lunges

Burpees

On Bar or Gymnastic rings:

Repeat 3 times

5 Wide grip  pull up slowly

5 Toe to bars slowly

30 second hang with arms slightly bent

5 Handstand push ups (against wall or beam )

Core:

Repeat 3 times

Plank 1 minute

Side Plank left side  1 minute

Side plank right side 1 minute

Hollow rock 1 Minute

Day 4: Fist Of Khonshu

Neck Strengthening:

Moon Knight is known to rather take a punch than block or  slip it, while we dont condone that here at SHJ here are some drills to strengthen your neck to build punch resistance

Neck Bridges 3 X15

Shrugs to Failure:

Put a weight ranging from 2- 10 lbs in a Pillowcase

Clinch the Pillowcase in your teeth , nod “Yes” for 50 reps and turn your head  as if to say ” no” for 50 reps

Add Bonus Shadow box or Hit Heavy Bag with Tennis ball Under your chin to practice keeping your chin down 

Boxing is about movement first,
position second. Always land or push off
using the balls of your feet. It’s not about being on the balls of your feet all the time,
it’s about USING the balls of your feet all the time.

(When moving Right Push off left foot, when moving Left push off the right, Grip the ground with your toes)

Boxing and other combat sports are all about

Timing

Rhythm

Distance /Angles

KEEP YOUR HANDS UP !!

Striking Table :

1. Jab

2. Cross (Power)

3. Hook  (with lead  or rear   )

4. Uppercut

5. Left Upper Cut

6. Right Uppercut

Defense Table: 

Slip ,(  Right or Left, Used for straight punches Jab & Cross)

Fade(  Used for straights,  uppercuts)

Bob n weave,Right or Left   ( Used for hooks)

Foot Work Table: 

Enter

Exit

Shuffle

Pivot

Shadow boxing Table : 

Incorporate strikes, defense,combinations and movement,

Heavy bag Table:

Pay attention to positioning, distance, as well as adjusting to the resistance of the bag

The Workouts:

Always incorporate 5-30 Minutes of Jump Rope for a warm up

On Bag or Shadowboxing for allotted time combine all elements of above tables. Use your body movement to  position  the set up of  which strike to throw. Keep your hands up,  move around ,and most importantly , remember to breathe. Be creative and have fun!!

Example:

1 – Slip Left-3-2-Slip R

1-Slip Left-Slip Right-2-slip R

1-2 Slip right-2

2-1-2  Slip Right Bob N weave Left

3- slip left-slip right -6-3-2

1-2-Slip Right -Slip Left 5-2 -Slip R

1-2-1-2 Fade-2-3

3- Bob N Weave Left 3-2

1-2-Bob N weave R -2

2-3-2-Slip Left -Bob N weave Right 2-3

Focus Mitts with Partner:

1. Verbal call-out

• Call out *JAB!* and flash them the mitt, or call out *DOUBLE-JAB!,CROSS!

2. Auto-response

•   don’t say anything,  simply flash them the mitt and they are supposed to hit it as soon as possible.
• You can flash one mitt and then as soon as they hit it, you flash them  the other mitt.

3. Defense then counter

• You call out a defense maneuver then give him the counter-jab opportunity. (EX: call out *SLIP, THEN JAB*, *SLIP & JAB TO THE BODY*
• There can also be moments where you throw a punch at them without calling it out. Make sure they are ready to defend at all times.
• Then throw a punch at them and immediately afterwards flash them a counter-jab opportunity.

4. Everything together now (verbal, auto, and defense)

• You call out *JAB!*, then throw a counter at them after they punch, then quickly flash them a counter-jab opportunity.
• You call out a jab to the head or body, then give them another jab opportunity, then throw a counter at him at the end to test their defense.

5. Combination punching drills  (TECHNIQUE & POWER)

This is where beginners start to have fun but can get a little careless. The most important thing is to stay ready and relaxed at all times. Practice good punching technique . Power comes from relaxed effortless release, not because you shove all your might through every punch. Also important to snap your punches,  instead of pushing them through.

When calling out combinations,  call out numbers since it’s faster than yelling, “JAB, RIGHT CROSS, LEFT HOOK, RIGHT CROSS!”

Day 5: Conditioning Tabata

Warm up: Suicide sprints 3 Minutes

30 Minutes  Straight  tabata  (no rest) Move from one exercise to next without stopping until 30 minutes are complete

25  Resistance band Pushups

5 Chin ups

25 Diamond  push ups

25 Resistance band curls

20 Reverse Lunge each leg

5 Pull ups

3 Minute Shadow Boxing

30  Ab Scissor Kicks

30 Ab Flutter Kicks

15 V-ups

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