Last updated on November 22nd, 2021 at 04:30 pm
Did I mention it’s Aquaman week?
Not only does the movie come out in the US this weekend, but we’re also flooding the site with more Aquaman related workouts.
Don’t worry, though, we’ve seen a lot prior to this week as well.
If you missed the recap on the Black Manta character workout, I’ll follow up with it again here.
We’ve seem Aquaman’s character workout as well as Jason Momoa; we’ve had Amber Heard (and now Mera), Yahya Abdul-Mateen II (who plays Black Manta), Nicole Kidman, and Patrick Wilson.
And I’m realizing Mera is pretty freakin’ strong….
So I’m definitely really excited to get this one for you guys, especially with the fact that we’ve been seeing some swimming routines appear on SHJ recently.
Mera Stats:
Height: 5’9
Weight: 160 lbs.
Real Name: Mera
Powers: Yes
Mera is technically pretty tall.
Not the tallest, but definitely in the taller range.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8!
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, 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, and Spider-Gwen are just above that at 5’7 with Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was 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!
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Mera 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.
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Mera Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Mera’s, powers and/or abilities.
Remember when I said Mera was pretty freakin’ strong?
Well now I get to prove it.
Wiki lists Mera’s powers as:
- Superhuman strength, stamina, speed, longevity, and durability
- Hydrokinesis
- Cryokinesis
- Hydrokinetic flight
- Immortality
Did someone say immortality?
Alright so let’s just get this out of the way: we’re going to be focusing this workout around her SuperHuman strength, stamina, speed, longevity and durability.
I will not be teaching you how to fly or become immortal.
Before we continue and rush into the workout, though, one thing that I’ve been enjoying is giving some extra background about the character in this section.
DC Comics official Mera page tells us this about her character:
Did I mention she was strong?
Okay, let’s do this.
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The Mera Workout Routine
Training Volume:
6+ days per week
Explanation:
Similar to Black Manta’s routine, we’re going to be training a lot to become one of the strongest DC woman characters. We’re going to have 3 days of strength training and 3 days devoted to a swimming program and mixed martial arts.
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Mera Workout Day One: Push Day
Warm Up:
Stretch
15-30 minutes of varied HIIT Training
Workout:
Arnold Press
4×12
Close Grip Bench w. Ez-Bar
4×12
Hammer Strength Press
4×12
Incline Bench Press
4×12
Front Raises w/ Weighted Plate
4×12
Thrusters
4×12
Seated Tricep Overhead Extension
4×12
Mera Workout Day Two: MMA and Swimming
You’ve come to the right place for MMA. And, lucky for us, we’ve even recently seen a great swimming program.
Nathalie Emmanuel shared the program she uses for swimming, which is what I’m going to share again here for you to add in.
It is the Annie Emerson program that she shared on Speedo, which you can find here.
As far as MMA, Coach Derek has you covered.
Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
**And the Daredevil workout also has some beginner Parkour as well.**
Mera Workout Day Three: Pull Day
Warm Up:
Stretch
15-30 minutes of varied HIIT Training
Workout:
Light Deadlift
4×12
Hammer Strength Wide Grip Pulldowns
4×12
Face Pulls (Cable)
4×12
Cable Rows
4×12
TRX Row or Chin Ups
4×12
Dumbbell Curl Step Ups
4×12
Preacher Curls
4×12
Mera Workout Day Four: MMA and Swimming
You’ve come to the right place for MMA. And, lucky for us, we’ve even recently seen a great swimming program.
Nathalie Emmanuel shared the program she uses for swimming, which is what I’m going to share again here for you to add in.
It is the Annie Emerson program that she shared on Speedo, which you can find here.
As far as MMA, Coach Derek has you covered.
Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
**And the Daredevil workout also has some beginner Parkour as well.**
Mera Workout Day Five: Leg Day
Warm Up:
Stretch
15-30 minutes of varied HIIT Training
Workout:
Back Squat
4×12
Leg Press
4×12
Squat Cleans
4×12
Hamstring Curls
4×12
Quad Extensions
4×12
Weighted Glute Bridges w/ Bar
4×12
Cable Pull-throughs
4×12
Mera Workout Day Six: MMA and Swimming
You’ve come to the right place for MMA. And, lucky for us, we’ve even recently seen a great swimming program.
Nathalie Emmanuel shared the program she uses for swimming, which is what I’m going to share again here for you to add in.
It is the Annie Emerson program that she shared on Speedo, which you can find here.
As far as MMA, Coach Derek has you covered.
Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
**And the Daredevil workout also has some beginner Parkour as well.**
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
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