Last updated on October 9th, 2022 at 12:24 pm
Time for some more WWE!
Sure, we’ve seen a couple WWE studs (which I name in a bit), and even Florence Pugh who starred as one in Fighting With My Family; but now it’s time to dig in a little more and get some babes on the site.
Which we started last week with Trish Stratus!
But now we’re moving onto none other than Sasha Banks.
Banks, who is actually listed as being cousins with Snoop Dogg, Brandy Norwood, Ray J, and Daz Dillinger, started her career with the ring names: Mercedes KV and then Miss Mercedes.
Which makes sense considering her real first name is Mercedes.
Oh, and for those of you who are interested, we’ve also seen: The Rock, John Cena, and Bautista.
Sasha Banks Stats:
Height: 5’5
Weight: (approximate) 115 lbs.
Age: 27 years old
Sasha Banks falls right in the range of our average height among female celebs at SHJ.
Dead smack in the middle!
Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.
But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.
And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.
But, either way, don’t worry.
I write these routines for anyone and everyone.
Take The SHJ Program Quiz and find the perfect program for YOU.
Sasha Banks Diet and Nutrition
Sasha Banks has been quoted speaking out about how hard it can be to choose healthy eating over fast food on the road.
She makes sure to mention she’s never 100% perfect (as usually no celebs we see are), but still has a lot to say.
We’ll start with this from Banks:
“When I first started (wrestling) I would try and find healthy restaurants which is really hard. A lot of towns only have fast food. Recently a lot of the boys started bringing their own food on the road and I decided to do the same thing.
She follows this meal prep discussion up with this:
“It’s probably saving me like $200 a week by making my own food. I make ground turkey, ground buffalo, chicken and vegetables. I feel like my body has changed completely knowing what ingredients you’re putting in your body.”
She also shares a bit of a sample meal plan (in the form of breakfast, snacks and cheat meals) with Muscle and Fitness:
Breakfast:
Egg-white omelet with feta, onion, and turkey.
Lunch:
Salad with chicken
Mid-Day Snack
Protein smoothie
Dinner:
Salmon and asparagus
Favorite snacks:
Beef jerky, tuna packets, fruit.
Cheat foods:
Ramen noodles, pizza, and burgers. “Sometimes all in one day.”
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), 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.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
Take The Free Workout Placement Quiz and find the best free workout for you.
Sasha Banks Workout Routine Research
Along with this awesome information about her diet, we also have a ton on her workout routine.
As you guys probably know, though, as a WWE Superstar she doesn’t JUST train inside the gym; she also burns a ton of calories training for her duties in the ring.
AKA: keep that in mind when you decide whether or not you’d like to add some extra activity or cardio in on top of her training to REALLY embody the Sasha Banks training style.
She actually mentions something about this fact to Fox Sports.
She says that she works out five days a week inside the gym, while she gets her cardio work in courtesy of her life in the ring.
Makes sense, right?
Fox Sports also shares this with us:
Banks does full body workouts which involves kettlebell swings and lifts, rope work and compound barbell movements such as power cleans. She is also an avid deadlifter and recently hit a new PB.
Continuing their conversation with:
“Me, Bayley, Seth Rollins and Cesaro try to find a CrossFit gym any town were in,” she explained.
“We probably spend two hours in the gym.
“If you want to look like me, that’s the way it goes.
“When I first started I didn’t know how to lift a dumbbell and now my max deadlift is 215.
“I’m a lot stronger than Bayley. I like training with her. Anything she can do, I can do better.
“I’m so thankful Bayley is on the road with me. I have someone to talk to. It’s nice to have someone there that has the same things in common. I feel like we are one in the same.”
Well, she’s definitely blunt.
Two hours of training, hitting the weights, and no holding back!
She also mentions the fact that a lot of her training takes place at CrossFit gyms, which she shares Insta videos of her doing rope climbs, ring exercises, and other movements that you likely wouldn’t find in a traditional gym.
So expect to see some CrossFit WODs programmed for this one as well…
If you’re not cool with that, don’t worry, there’s over 500 other workout routines you can choose from.
For now let’s focus on Banks, shall we?
Wrapping it up we’ll jump back to her Muscle and Fitness interview where she says her workouts are:
At the gym four to five days a week, running on the treadmill plus total-body strength moves.
She also builds a sample workout routine with them which I’ll be sharing below (movements from her sample workout will be starred).
Think you’re ready? I am.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Sasha Banks Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to train just like Sasha banks by completing 5 days of training per week, but also by adding in some extra cardio being that we won’t be stepping in the right. I’ll also be including some workouts that involve choosing between WODs or circuits from CrossFit considering that’s where Sasha Banks chooses for her training [if she can].
Want To Upgrade This Workout?
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Sasha Banks Workout: Sample Weekly Workout Schedule
Monday: Cardio, Push Training, Short Circuit
Tuesday: CrossFit WOD [Choose from Longer WODs]
Wednesday: Cardio, Leg Training, Short Circuit
Thursday: CrossFit WOD [Choose from Longer WODs]
Friday: Cardio, Pull Training, Short Circuit
Saturday: Extra Cardio or Rest
Sunday: Extra Cardio or Rest
Sasha Banks Workout: Cardio, Push and Circuit
Warm Up/Cardio:
Run 1600m
Workout:
Bench Press
4×12,10,8,5
Single-arm and -leg Dumbbell Snatch**
3×12 each side
TRX Kick-Ups
3×15 reps
Incline Exploding Supergirl Pushup**
Push up and explode off a bench
3×15
Circuit:
Perform 3 Rounds: First round of 21 reps, followed by 15 reps, followed by 9 reps.
21/15/9
Kettlebell Swings
Push Ups
Sasha Banks Workout: Cardio, Legs and Circuit
Warm Up/Cardio:
Run 1600m
Workout:
Back Squats
4×12,10,8,5
Frankenstein Squat**
3×12 each side (slow reps)
Kettlebell Rope Drag**
3×30 step ups and back
Lunging Cable Push Pull**
3×20 reps per side
Circuit:
Perform 3 Rounds: First round of 21 reps, followed by 15 reps, followed by 9 reps.
21/15/9
Kettlebell Swings
Push Ups
Sasha Banks Workout: Cardio, Pull and Circuit
Warm Up/Cardio:
Run 1600m
Workout:
Deadlift
4×12,10,8,5
Pancake Good Morning**
3×10
Barbell Curl with Triceps Push**
3×10-15
Straight Leg Pressups
3×15-20
Up-And-Over Leg Whips
3×15
Circuit:
Perform 3 Rounds: First round of 21 reps, followed by 15 reps, followed by 9 reps.
21/15/9
Kettlebell Swings
Push Ups
Sasha Banks Workout: Longer WODs
Each WOD From Hell is taken from a CrossFit Athlete courtesy of TheBoxMag!
WOD From Hell:
15 barbell cleans (155 pounds/100 pounds)
30 toes-to-bars
30 box jumps (24”/20”)
15 muscle-ups (females: 10 muscle-ups)
30 push presses (40-pound dumbbells/25-pound dumbbells)
30 double-unders
15 thrusters (135 pounds/95 pounds)
30 pull-ups
30 burpees
300 feet overhead walking lunges (45-pound plate/25-pound plate)
WOD From Hell 2:
Three Rounds of:
7 deadlifts (345 pounds)
7 ring muscle-ups
Three Rounds of:
21 toes-to-bars
21 wall balls
100-foot farmer’s carry (100-pound dumbbells)
28 burpee box jumps
100-foot farmer’s carry
3 muscle-ups
WOD From Hell 3:
Pendleton 2 Event at 2012 CrossFit Games:
Swim: 700 meters
Bike: 8 kilometers
Run: 11 kilometers
WOD From Hell 4:
20 hang squat snatches
50 double-unders
30 kettlebell thrusters
50 double-unders
40 toes-to-bars
Burpee broad jumps (across convention center floor,
roughly 20 yards)
40 barbell step-ups
50 double-unders
30 alternating single-arm kettlebell snatches
50 double-unders
20 bar muscle-ups
WOD From Hell 5:
“Miagi”
For Time:
50 deadlifts (135/95 pounds)
50 double-kettlebell swings (55/35 pounds)
50 push-ups
50 clean-and-jerks (135/95 pounds)
50 pull-ups
50 kettlebell “taters”
50 box jumps (24”)
50 wall climbs
50 knees-to-elbows
50 double-unders
WOD From Hell 6:
Finals of the 2010 CrossFit Games:
Three Rounds of:
30 push-ups
21 overhead squats (65/95 pounds)
Wall rope climb between each element
(seven-minute cap)
Three Rounds of:
30 toes-to-bars
21 ground-to-overhead (95/65 pounds)
(seven-minute cap)
Three Rounds of:
5 burpee wall jumps
20-foot rope climbs (3 men/2 women)
(12-minute cap)
WOD From Hell 7:
“Sage”
AMRAP in 20 Minutes:
20 thrusters (135/95 pounds)
20 pull-ups
20 burpees
WOD From Hell 8:
10 overhead squats
10 box jumps
10 fat-bar thrusters
10 power cleans
10 toes-to-bars
10 burpee muscle-ups
Repeat in reverse, beginning with toes-to-bars
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