Last updated on March 22nd, 2021 at 09:22 am

We swapped away from the Anime workout and cosplay workout spree we were on the last few weeks to hit some other stars that were much needed at SHJ.

AKA: Samus Aran and Ash Ketchum!

The past few weeks we’ve seen a ton of Demon Slayer and My Hero Academia themed workouts (ranging from regular character/power based routines to cosplay guides), but there was a slew of requests for Samus Aran and Ash Ketchum around Halloween and with the release of the new Pokemon Sword and Shield games on the Nintendo Switch!

So here we are.

And, I should mention that in this case we’ll be taking a look at Samus Aran, but for the workout routine we’ll obviously be focusing in on her physique without her regular suit (and in her Zero-Suit more specifically)

If you don’t already know, this is our new category that I announced I’ll be starting due to the high demand in cosplayers we have hitting the site, but it’s also an opportunity for me to give you secondary options to the main character workouts that will be slightly more generic and beginner-intermediate oriented; whereas the character workouts get pretty high volume when we begin talking about our overpowered characters!

Samus Aran Stats w/ Suit:

Height: 6’3

Weight: 198 lbs.

Real Name: Samus Aran

Samus Aran is tall and heavy when she’s in her suit.

And, while we’re going for Zero-Suit Samus for the actual workout portion of this article; her height and weight isn’t really known in that aspect.

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, Miss Martian, 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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Samus Aran Diet and Nutrition

This is normally where (in the character workouts at least) I’d throw you guys a nice copy paster to give you some links to awesome dietary guidelines.

The celebrity workouts get their own custom planning based around what that celebrity does, but the characters are very contingent on specific goals/starting points.

The same is going to be done here, but I’m going to be making some changes to help you out a little bit more.  So I’m going to start by suggesting what I think is the best Superhero Program for this cosplay if you choose to step it up a notch.  Of course, you can really step it up a notch and join our Academy to get access to everything we have to offer, but if not, you might want to check out The Program Shop for other options or even take The Program Selection Quiz to help you out.

Either way, my suggestion would be: The Ladies Glutes, Tone & Slim Vol. 2

Which brings us to our information from the character workouts if you’re looking to go the free-route (which is totally fine):

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!

Samus Aran Cosplay Information (and Options)

Now it’s time to not transform your body, but rather your attire.

That’s right, it’s the NEW fun part.

As you can tell from the picture above (and throughout the article as well), Samus Aran cosplay has a few different options.

You can definitely have some fun with this.

Here’s some suggestions, and I tried to diversify it:

The Good Stuff:

**These are not the budget options.  These are from our friends over at EZCosplay and are NOT simply “Halloween Costumes” but cosplay outfits that are made to transform you into these characters.**

Samus Aran Costume Variation 1

Samus Aran Costume Variation 2

Samus Aran Wig

Amazon Budget Route:

**These are budget options that are from Amazon and may be simply Halloween Costume items, but are also the top options we suggest from the platform.**

Samus Aran Costume Variation 1

Samus Aran Costume Variation 2

Samus Aran Wig

And there you have it.

Along with this killer workout I’m going to build for you to turn you into Samus Aran, these are our favorite options for her outfit.

Don’t forget to tag me in your pics @MikeRomaine on Insta!

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Samus Aran Workout Routine Information (and Research)

So we have some more fun (although may not as much) in this section.

Here I’ll be giving you a bit of a bio and also utilizing what we’ve discussed in the section above (and some more) to break down what we’ll be looking to achieve with this workout routine I’ll be building for you.

So let’s start at Metroid Wiki Fandom with a bit of a biography for Samus Aran:

Samus Aran is an intergalactic bounty hunter and the protagonist of the Metroid series.

Now that you know what we’re workin’ with here, we can get into a bit more (mainly because I want to).

Here’s a bit more of her appearance information:

Samus Aran is a human. According to the Super Metroid Players’ Guide, she is 6 feet 3 inches tall (roughly 190 cm) and weighs 198 pounds (roughly 90 kilograms); however, the manual of Metroid II: Return of Samus attributes these measurements to her Power Suit instead. Physically, her body is quite lean under the armor, though her observed superhuman abilities may be accountable to her muscle/bone density given her hybrid genetics and augmentations. Her hair color is blonde, her eye color is blue with a green tinge, and she usually appears to be Caucasian. However, as her facial traits vary from game to game; she sometimes appears Asian. Samus typically wears her blond hair in a modified ponytail with a red headband, with a lock on either side. The exact hairstyle, however, can vary from game to game.

If you want a little bit more information to really embody her, they continue with:

Samus’s appearance varied widely in the early games. In the original Metroid, her hair was miscolored brown, though it would turn green once the player acquired the Varia Suit. If Metroid II: Return of Samus was played with a Super Game Boy, Game Boy Player or Game Boy Advance, her hair would be miscolored red. It wasn’t until Super Metroid that she officially became blond, although the non-canon comic colored her hair purple. In addition, the gamebook Metroid: Zebes Invasion Order depicted her hair color as largely being black.

Similarly, Samus’s Hairstyle has varied in the early games and other media. In the original Metroid, her hairstyle was depicted as wavy and reaching just beyond her shoulder blades in the ending, while in Metroid II and Super Metroid, it was depicted as straight with a part on the left side of her forehead and bangs, respectively, with the former only reaching her neck and the latter reaching her shoulders. In Fusion, she has two bangs, one of which partially covers her left eye slightly, and is depicted as long enough to reach down her back. In addition, in Zebes Invasion Order, Samus’s hair, similar to Fusion was depicted as long enough to reach down her back. Samus’s signature hairstyle debuted in Metroid: Zero Mission, and has been present in every Metroid game released since. The only exception is Metroid Prime Hunters which, though it retained Samus’s ponytail, lacked the two locks of hair on each side of her head. Previously, Samus had been depicted with a ponytail in Metroid Prime and (briefly) at the end of Metroid II and Super Metroid.

So while I normally attempt to keep these routines for beginners, we are going to step it up a notch for this one.

The Samus Aran Zero Suit cosplay will require you to have a slim and toned physique if you really want to look like the character.

The cosplay definitely shows off ALL of your curves (or lack-thereof, unfortunately).

For the sake of the cosplay that I suggest I will focus in on a couple things:

1. Slim Down and Tone Up
2. Glutes, Legs, and Core Building/Toning

That should get you guys right into the character’s physique.

Although please do expect to see some cardio for the toning aspects of this routine!

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Samus Aran [Cosplay] Workout

Training Volume:

4+ days per week

Explanation:

We’re going to be doing an upper/lower double split with emphasis on toning and cardio to really slim us down but also build us up in the right places.

Difficulty Level:

Intermediate

When we do our celebrity and character workouts we base the difficulty level off of their routines/their powers.  For this one it’s just a judgement call on how I believe we can best get you looking like each character.  For that reason I’m providing a level for each.

Want To Upgrade This Workout?

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Samus Aran Cosplay Workout: Sample Workout Schedule

Monday: Upper Body A and Cardio

Tuesday: Lower Body A and Cardio

Wednesday: Optional Cardio Day

Thursday: Upper Body B and Cardio

Friday: Lower Body B and Cardio

Saturday: Rest Day

Sunday: Rest Day

Samus Aran Cosplay Workout: Upper Body A and Cardio

Warm Up:

10 Minute Incline Walk

**You can choose to add the rest of your cardio here, or wait until after your workout**

Workout:

Incline Dumbbell Press

3×10

Tricep Kickbacks w/ DB

3×10

Dumbbell Pullovers

3×10

Chest Fly Machine

3×10

Seated Arnold Press

3×10

Shoulder Front Raises w/ DBs

3×10

Cardio:

30-60 Minutes of Varied Cardio

Options to Consider:

• High Incline Steady Treadmill Walk
• Elliptical (Steady Paced w/ Moderate Level)
• StairMaster
• Rower
• HIIT Training on Treadmill and/or Sprints

Samus Aran Cosplay Workout: Lower Body A and Cardio

Warm Up:

10 Minute Incline Walk

**You can choose to add the rest of your cardio here, or wait until after your workout**

Workout:

Back Squats

3×10

Hamstring Curls

3×10

Seated Calf Raises

3×10

Donkey Kicks

3×25 each leg

Fire Hydrants

3×25 each leg

Hanging Leg Raises

3×20

Cardio:

30-60 Minutes of Varied Cardio

Options to Consider:

• High Incline Steady Treadmill Walk
• Elliptical (Steady Paced w/ Moderate Level)
• StairMaster
• Rower
• HIIT Training on Treadmill and/or Sprints

Samus Aran Cosplay Workout: Upper Body B and Cardio

Warm Up:

10 Minute Incline Walk

**You can choose to add the rest of your cardio here, or wait until after your workout**

Workout:

Standing Overhead Press w/ Bar

3×10

Lateral Raises

3×10

Lateral Cable Pulldowns

3×10

Assisted Chin Ups

3×10

Kettlebell Swings

3×10

Squat Cleans

3×10

Cardio:

30-60 Minutes of Varied Cardio

Options to Consider:

• High Incline Steady Treadmill Walk
• Elliptical (Steady Paced w/ Moderate Level)
• StairMaster
• Rower
• HIIT Training on Treadmill and/or Sprints

Samus Aran Cosplay Workout: Lower Body B and Cardio

Warm Up:

10 Minute Incline Walk

**You can choose to add the rest of your cardio here, or wait until after your workout**

Workout:

Straight Leg Deadlifts

3×10

Glute Bridges

3×10

Leg Extensions

3×10

Leg Press

3×10

Calf Raises on Leg Press

3×10

Cable Crunches

3×20

Cardio:

30-60 Minutes of Varied Cardio

Options to Consider:

• High Incline Steady Treadmill Walk
• Elliptical (Steady Paced w/ Moderate Level)
• StairMaster
• Rower
• HIIT Training on Treadmill and/or Sprints

Samus Aran Cosplay Workout: Optional Additional Cardio

For this one you can add in some of the varied cardio that is 30-60 minutes of the options that are listed within the other workout routines, OR you can opt for a longer distance run.

Here’s the choices again with the addition of the run:

• 3-5 mile run
• High Incline Steady Treadmill Walk
• Elliptical (Steady Paced w/ Moderate Level)
• StairMaster
• Rower
• HIIT Training on Treadmill and/or Sprints

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.