Last updated on October 2nd, 2021 at 06:15 pm
We’re in the Endgame now.
You guys should know that by now…right?
With Avengers: Endgame so close to being here, we’re on a spree of celebrities and characters from the movie.
Although I make sure to sprinkle in some other must-have celebs and characters here and there – don’t worry.
But, for example, we just saw Gwyneth Paltrow, Paul Bettany, Ronin, and Ronan most recently!
It’s hard to name the rest because there are literally dozens of others we’ve already had….and even those which have received updates.
Valkyrie Stats:
Height: 6’3
Weight: 475 lbs.
Real Name: Brunnhilde
Powers: Yes
Valkyrie is huge.
Like not just 6’3 huge, but 475 lbs…huge…
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 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
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 is just above that at 5’7 with Spider-Gwen, 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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Valkyrie Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy 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 Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, 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!
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Valkyrie 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 Valkyrie’s, powers and/or abilities.
Valkyrie’s Wiki Fandom tells us this about her powers and abilities:
Valkyrie has had extensive training in unarmed combat swordplay, and horseback riding. Her natural fighting ability is unsurpassed among Asgardian women, and is perhaps equaled only by Sif.
And, I started with her “abilities” section because her powers are quite intensive.
I though Ronin had a long list…(okay..he does..but this is right up there)!
Here’s Valkyrie’s powers:
- Superhuman Strength: Brunnhilde, like all Asgardians, possesses superhuman strength. She is significantly stronger than any other Valkyrie, and most other Asgardian men and women for that matter. She can lift up to 45 tons whereas the average Asgardian male and female can lift 30 and 25 tons respectively.
- Superhuman Speed: Brunnhilde can run and move at speeds that are beyond the natural physical limits of the finest human athlete.
- Superhuman Stamina: Brunhilde’s advanced musculature produces considerably less fatigue toxins during physical activity than the musculature of a human being. At her peak, she can exert herself physically at peak capacity for about 24 hours before the build up of fatigue toxins in her blood begins to impair her.
- Superhumanly Dense Tissue: Brunhilde’s bodily tissue, like that of all Asgardians, possesses about 3 times the density of the bodily tissue of a human. As a result, she is much heavier than she appears and her denser tissue contributes somewhat to her physical strength.
- Superhuman Durability: Brunhilde’s body is much harder and more resistant to conventional forms of physical injury than the body of a human. She can withstand falls from great heights, exposure to extremes in both temperature and pressure, high caliber bullets, and tremendous impact forces without sustaining injury.
- Superhuman Agility: Brunhilde’s agility, balance, and bodily coordination are all enhanced to levels that are beyond the physical limits of the finest human athlete.
- Superhuman Reflexes: Brunhilde’s reflexes are similarly enhanced and are superior to those of the finest human athlete.
- Superhuman Longevity: Like all Asgardians, Brunnhilde is extremely long lived and ages at a pace much slower than that of a human being. However, unlike some other god pantheons like the Olympians, Asgardians do continue to age.
- Regenerative Healing Factor: Despite her body’s great resistance, Brunnhilde can sustain physical injury just like any other Asgardian. If injured, her metabolism enables her to rapidly regenerate damaged bodily tissue faster and more extensive than a human being is capable of. Injuries such as slashes and puncture wounds can heal completely within a matter of hours and broken bones within a matter of days. However, she isn’t able to regenerate a severed limb or missing organ.
- Death Perception: Like all Valkyries, Brunnhilde can perceive and sense the coming of Death. She can see a “death-glow” surrounding a person who is in serious danger of dying, although most Asgardians and human beings cannot see the glow. A person surrounded by the death-glow might still be saved from dying until he or she meets his or her inevitable end at some later time under different circumstances.
- Mystical Teleportation: Brunnhilde can transport herself and a dying or dead person from the Earth dimension to an other-dimensional realm of the dead, just by willing herself to do so. She can also return through an act of will.
- Allspeak: Thanks to the Allspeak Asgardians can communicate in all of the languages of the Nine Realms, Earth’s dialects, and various alien languages.
Okay. That’s the real deal.
We’re going to be lifting some heavy weights.
Like…a lot of them…
Do you think you’re ready?
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The Valkyrie Workout Routine
Training Volume:
4 days per week lifting
2-3 cardio and MMA
Explanation:
We’re going back to the big four compounds for this badass chick. But we’re also not forgetting about her MMA and endurance so we’ll be adding that in right on top.
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Valkyrie Workout Day One: Deadlifts
Warm Up:
30 min of varied cardio:
Swap from low and high intensity utilizing: treadmill, bike, rower, and elliptical
Workout:
Deadlifts
5×5
T-Bar Rows
3×10
Close Grip Pulldowns
3×10
Wide Grip Pulldowns
3×10
Dumbbell Bent Over Rows
3×10
Chin Ups
3×10
Wide Cable Rows
3×10
Valkyrie Workout Day Two: Bench Press
Warm Up:
30 min of varied cardio:
Swap from low and high intensity utilizing: treadmill, bike, rower, and elliptical
Workout:
Bench Press
5×5
Cable Flys
3×10
Incline DB Press
3×10
Tricep Cable Pushdowns
3×10
Dips
3×10
Cable or DB Kickbacks
3×10
Close Grip Bench
3×10
Valkyrie Workout Day Three: Squat
Warm Up:
30 min of varied cardio:
Swap from low and high intensity utilizing: treadmill, bike, rower, and elliptical
Workout:
Back Squat
5×5
Leg Press
3×10
Glute Bridges w/ EZ Bar
3×10
Hamstring Kickback
3×10
Weighted Lunges
3×10
Box Jumps
3×10
Front Squats
3×10
Valkyrie Workout Day Four: Military Press
Warm Up:
30 min of varied cardio:
Swap from low and high intensity utilizing: treadmill, bike, rower, and elliptical
Workout:
Military Press
5×5
Face Pulls
3×10
Arnold Press
3×10
Front Raises w/ DB
3×10
Lateral Raises w/ Cable or DB
3×10
Upright Rows w/ EZ Bar
3×10
Barbell Shrugs
3×10
Valkyrie Workout Bonus MMA and Cardio
Choose a mixed martial arts program below and mix it in certain days:
Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
For Parkour I worked with Felix on this one: Nightrunner workout.
Also try to add in 2-3 mile runs 2-3 times a week to boost your endurance if you’re really looking to become Valkyrie!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
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