When I saw the request for “Static Shock Workout!” I was so excited.
Not that I specifically remember anything from my youth-binge-watching, BUT, I do know I loved it.
We recently saw The Top Superhero, Anime, Video Game and Character Workouts EVER at SHJ and learned that Anime Inspired Workouts are actually running the show, but my plans for both a Marvel and DC character this week were just already too awesome…
So here we are.
The important thing to remember is that thankfully one character from each side still made the top list!
Static Shock Stats:
Weight: 140 lbs.
Real Name: Virgil Hawkins
Virgil Hawkins actually isn’t that tall.
Which I’m surprised about strictly because I’m not used to seeing character around my height.
Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
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Static Shock 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!
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.
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Static Shock 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.
So just to be clear we’re going to be working with Virgil Hawkins [Prime Earth] character for these powers and bio, and although the routine is listed as “Static Shock Workout” he technically is shown going by just “Static”.
That being said, here’s what his Wiki Fandom tells us about him:
Born and raised in Dakota City, Virgil Hawkins was a bright student, though his mouth often got him into trouble. He was the subject of much bullying at school, especially from Biz Money B. One of his friends, Larry Wade, suggested he could end the torment on the Big Bang, a scheduled meet of all major gangs. It went wrong when all present were exposed to a mysterious toxin that granted everyone super powers.
And Static Shock’s power and abilities are actually mainly based around his electric powers and scientific mind.
He can do a ton with his electric abilities, but this is how they describe the basis of his powers:
Bang Baby: Static’s physiology was altered by a mutant-genetic explosion which caused him to adapt unusual powers. Static’s body itself can generate raw electromagnetic energy, which he has learned to manipulate, control and enhance.
And for his abilities they talk about that scientific mind I mentioned:
- Science: Static is a highly gifted student with a particular interest in the maths and sciences. Static also possesses an almost fanboyish knowledge of comic books, role playing games, and science fiction.
- Tactical Analysis: Static is able to apply his scientific knowledge in combat and real life situations and does so almost intuitively. This allows him a certain advantage over less clever opponents.
I’m going to be straight with you: I am not going to teach you ANY science during this routine.
So instead of building the routine how we’re supposed to by basing it around his actual powers, we’re going to switch it up.
For this one we’ll be training like any superhero needs to train in order to fight crime by utilizing cardio, calisthenics, and high intensity training to get us ready to hit the streets.
And I’ll even be throwing in some parkour training for you guys as well..
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Static Shock Workout Routine
3-5 days per week
This routine can really be done in 3 days a week of calisthenics, and then another 2 days should be devoted to parkour work and extra cardio. BUT, if you’re a beginner just starting out and aren’t ready to step it up a notch, you can get away with just 3 days per week.
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Static Shock Workout: Sample Workout Schedule
Monday: Calisthenics, Cardio and Blowout
Tuesday: Parkour and Extra Cardio
Wednesday: Calisthenics, Cardio and Blowout
Thursday: Parkour and Extra Cardio
Friday: Calisthenics, Cardio and Blowout
Static Shock Workout: Calisthenics, Cardio and Blowout
**Cardio can be done before or after your workout**
- Complete 20-30 Minutes of High Intensity Interval Training Each Day
- Use ANY of the following methods to complete it
- Running/sprints can be done outside if you’d like to keep this to a home style workout
- Format your HIIT to be one minute on, one minute off as follows:
- One minute ON: Sprint or High Intensity for the entire duration
- One minute OFF: Cooldown for the entire duration
- Treadmill/Outdoor Run
- Row Machine
Complete one of each blowout on your three different Calisthenics Training Days.
Complete for Time:
22 Jump Ropes
22 Alternating Medicine Ball Push Ups
14 Jump Ropes
14 Alternating Medicine Ball Push Ups
10 Jump Ropes
10 Alternating Medicine Ball Push Ups
Complete for Time:
50 Mountain Climbers
40 Russian Twists
30 Second Plank
20 High Knees in Place
Complete 3 Rounds for Time:
25 Lying Leg Raises
15 Second Side Plank
5 Push Ups
15 Second Opposite Side Plank
26 Bicycle Crunches
Static Shock Workout: Parkour and Extra Cardio
For your extra cardio you should be focusing on building your way up to a 5k run.
Extra Cardio Training:
Work towards 3.1 miles and complete the following each extra cardio day:
Beginner: 1-2 mile jog
Intermediate: 2-3 mile jog
Advanced: 3-5+ mile jog
Your parkour training is going to come from our SHJ Parkour Guide.
Skip the calisthenics portion and jump right into the parkour training.
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