Last updated on October 23rd, 2022 at 09:25 am
Our first sister workout plan.
I say that as if it’s going to be any different than a regular one…but in reality, I have no clue!
We started off with Mortal Kombat with Scorpion and Sonya Blade, hit some Street Fighter with Zangief and Ryu, and now we’re at Tekken.
I already put together a King routine, but when I was figuring out which character I wanted to do for the women, it was WAY too hard of a decision to choose between Anna and Nina.
So I made the obvious decision to just feature both.
And here we are.
Anna and Nina Stats:
Height:
Anna 5’4, Nina 5’3 3/8
Weight:
Anna 108 lbs, Nina 108 lbs
Real Names:
Anna Williams and Nina Willams
Powers:
No
The creators really had to make Nina 2 centimeters shorter than Anna?
Well, whatever!
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale matching her there. BUT, now we have Caulifla at 4’8!
We had Wonder Woman come in standing 6’0 tall, Mystique and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Harley Quinn.
And, the tallest we’ve seen is Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
Take The SHJ Program Quiz and find the perfect program for YOU.
Anna and Nina Williams 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 (Greek Gods, 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.
Take The Free Workout Placement Quiz and find the best free workout for you.
Anna and Nina Williams Workout Routine Research
Who’s excited? I hope everyone. Because we’re officially at “the fun part”.
Yeah, I said it again. You knew it was coming.
This is where I get to give you guys the “how” and “why” of the routine we’re about to build by discussing the abilities and/or powers of the characters, in this case Anna and Nina.
Let’s start by going through the sisters Like and Dislikes, which is something we’ve been doing with these fighting game characters lately.
We’ll start with Nina because she’s the older sister. Her Wiki tells us:
Likes: Jin Kazama, Lars Alexandersson, Scotch (TK2), Tom from “Tom & Jerry” cartoons, tea with milk (TK3)
Dislikes:Â Her younger sister, Heihachi Mishima, Mishima Zaibatsu
And her younger sister Anna’s are shown are her Wiki as:
Likes: Express coffee, Traveling, Vin rouge, Chocolate, G Corporation, Kazuya Mishima, Lee Chaolan, Jerry from “Tom & Jerry” cartoons
Dislikes:Â Her older sister
Wow, sounds like my brothers and I…
And here’s a little something about Nina Williams that will make things a little more clear:
A master of Aikido and Koppo techniques, she is an assassin for the people of Ireland. Although Nina’s mission is to assassinate Kazuya Mishima, her personal agenda is to finally settle the long battle with her sister, Anna.
But, don’t worry, Anna Williams is a badass assassin as well, so it’s not all that easy to be defeated…
This training regime is going to take some skill!
Are you ready!?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Anna and Nina Williams Workout Routine
Training Volume:
5+ days per week
Explanation:
I’m going to program you 3 full-body days that have different focuses. You can use these each multiple times per week. You will also be required to incorporate MMA styled training. I will provide links to help below.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Full Body Day One: Push Focus
Warm Up:
Stretch
Jog 1 Mile
3×5 Pull Ups
3×10 Dips
3×15 Push Ups
3×20 Air Squats
Workout:
Bench Press
3×12
Overhead Press
3×12
Tricep Kickbacks
3×12
Incline Machine Press
3×12
Front Squats
3×12
Cable Rows
3×12
Cable Hammer Curls
3×12
Full Body Day Two: Pull Focus
Warm Up:
Stretch
Jog 1 Mile
3×5 Pull Ups
3×10 Dips
3×15 Push Ups
3×20 Air Squats
Workout:
Deadlift
3×12
Lateral Pulldowns
3×12
Tricep Kickbacks
3×12
Arnold Press
3×12
Leg Press
3×12
Chest Flys
3×12
Preacher Curls
3×12
Full Body Day Three: Leg Focus
Warm Up:
Stretch
Jog 1 Mile
3×5 Pull Ups
3×10 Dips
3×15 Push Ups
3×20 Air Squats
Workout:
Squats
3×12
Hamstring Curls
3×12
Quad Extension
3×12
Decline Cable Flys
3×12
Machine Rows
3×12
Power Cleans
3×12
Bicep Curls Step Ups
3×12
Bonus Training: Ninja Training
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
I would specifically also look at Daredevil, Moon Knight and Deathstroke for more programming from Coach Derek.
Join The Superhero Academy and start unleashing your inner SuperHuman.
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
