Last updated on October 2nd, 2021 at 09:48 pm
From U.S. Agent Workout to Red Guardian Workout.
We have a nice trend going on here this week.
U.S. Agent John Walker is going to be in the upcoming Disney Plus show: The Falcon and the Winter Soldier, and Red Guardian is making an appearance in the new MCU movie Black Widow.
For that reason, we need to be prepared NOW.
Red Guardian is actually being played by David Harbour and he will be the Alexei Shostakov version of Red Guardian, which is who we will be researching and basing this workout routine on.
Red Guardian Stats:
Height: 6’2
Weight: 220 lbs.
Real Name: Akexei Shostakov
Powers: No
While Red Guardian isn’t as much of a monster as U.S. Agent, who we just saw, he still is BIG.
Two hundred and twenty pounds at 6’2 is about 40 lbs over the average we’ve seen among male celebs at that same range.
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.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
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.
Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
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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Red Guardian Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like 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 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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Red Guardian 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.
Red Guardian, Alexi (or Alexei) Shostakov to be more specific, actually goes on to be Ronin in the Earth 616 storyline.
And, if that’s not clear, that means he’s a freakin’ badass.
We actually have had a Ronin Workout Routine on SHJ, and it’s pretty intense!
Here’s what Red Guardian’s (Alexi Shostakov’s) Wiki Fandom tells us for his initial bio:
Alexi Alanovich Shostakov (Russian: Алексей Шостаков) was one of the Soviet Union’s most acclaimed test pilots. Because of his extraordinary skill, Shostakov was chosen for the most secret and dangerous flight tests for the Soviet Union. However, the Soviet state-controlled news media greatly publicized certain other missions of his, and Shostakov was decorated as a Hero of the Soviet Union. Shostakov was also successful in his private life, having married the equally famous ballerina Natalia (familiarly known as Natasha) Romanova.
It was decided at the KGB that the Shostakovs would make particularly good special operatives. While Alexi was away from home on a mission, he was informed of the state’s new plans for him and told that from then on he could have no contact with any of his past friends and acquaintances, or even his own wife. Meanwhile, a Soviet official told Natalia that her husband had died in the explosion of an experimental rocket he was testing.
Distraught, Natalia Shostakova said that she wanted to do something to be worthy of the memory of her heroic husband. The KGB had anticipated her reaction and was able to immediately put her into training to become the spy known as the Black Widow. Eventually the Black Widow, who was again using her maiden name, defected to the United States.
They go on to give us more information about how he became Red Guardian here:
The KGB trained Alexi to become the second Red Guardian, a special costumed agent who was intended to be the Soviet Union’s counterpart to Captain America. During the years of his training, Shostakov became a cruel, ruthless man, very different in personality from what he was while living with his wife.
The People’s Republic of China developed a device called the psychotron, which could induce mass hallucinations. This gave the Red Chinese a weapon against which the United States and the Soviet Union had no defense, letting them conquer one of these superpowers, eliminating it as a rival and threat.
However, the Red Chinese needed a means of bringing psychotrons within range of the countries they intended to conquer. They realized they would need the submarines of one nation to carry the psychotrons near the shores of the other. Deciding that the Soviet Union would help them conquer another country, the Red Chinese government informed the Soviets about the psychotron and their plan to conquer America.
And for those of you immediately curious about Red Guardian’s powers and abilities, we’re getting there.
He actually does not have powers; which you may have known if you’re already a Ronin fan.
They share his abilities and strength level as such:
Abilities: The Red Guardian was a superb athlete with remarkable agility, who was trained in many forms of unarmed combat by the KGB. The Red Guardian was also a superb pilot, considered the best in his field.
Strength Level: The Red Guardian possessed the normal human strength of a man of his age, height, and build who engaged in intensive regular exercise.
Which means we’re still going to be replicating that “who engaged in intensive regular exercise” portion of his strength level.
Be prepared to step it up a notch because we don’t have Super-Soldier Serum or Power Broker Enhancements to help us out here.
Are you ready?
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Red Guardian Workout Routine
Training Volume:
6 days per week
Explanation:
We’re going to be building the strength portion of this training around a PPL Split and then we’ll also be adding in extra circuit training for agility and endurance, on top of calisthenics and core training which will go nicely with our one long distance training day per week to cap off our endurance work.
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Red Guardian Workout: Sample Workout Schedule
Monday: Push Day and Interval Training
Tuesday: Circuit, Calisthenics and Core
Wednesday: Leg Day and Interval Training
Thursday: Circuit, Calisthenics and Core
Friday: Pull Day and Interval Training
Saturday: Long Distance Run, Swim or Row
Sunday: Mandatory Rest Day
Red Guardian Workout: Push Day and Interval Training
Warm Up:
5 Min Warm Up Walk – 10 Min Jog – 5 Min Cooldown Walk
Workout:
Bench Press
4×12,10,8,6
Power Cleans
4×6
Single Arm Reverse Cable Pushdowns
3×10 each arm
Seated Arnold Press
3×10
Incline Dumbbell Bench Press
3×10
Single Arm Dumbbell Snatches
3×10 each arm
Interval Training:
Complete for 10 Minutes Total
- Start 60 Second Timer:
- Complete 20 Kettlebell Swings
- Rest Remaining Duration
- Repeat for 9 More Minutes
Red Guardian Workout: Circuit, Calisthenics and Core
Calisthenics:
Push Ups
4×25
Air Squats
4×20
Dips
4×15
Pull Ups
4×10
Core:
Sit Ups
4×20
Leg Raises (Hanging or Lying)
4×20
Planks
4×60 seconds
Circuit:
Round One:
Jog 1 Minute
21 Box Jumps
21 Kettlebell Deadlifts
Round Two:
Jog 45 Seconds
15 Box Jumps
15 Kettlebell Deadlifts
Round Three:
Jog 30 Seconds
9 Box Jumps
9 Kettlebell Deadlifts
Red Guardian Workout: Leg Day and Interval Training
Warm Up:
5 Min Warm Up Walk – 10 Min Jog – 5 Min Cooldown Walk
Workout:
Back Squats
4×12,10,8,6
Barbell Glute Bridges
4×6
Straight Leg Deadlifts
3×10
Bulgarian Split Squats
3×10 each leg
Seated or Standing Calf Raises
3×10
Leg Press
3×10
Interval Training:
Complete for 10 Minutes Total
- Start 60 Second Timer:
- Complete 15 Dumbbell Thrusters
- Rest Remaining Duration
- Repeat for 9 More Minutes
Red Guardian Workout: Circuit, Calisthenics and Core
Calisthenics:
Push Ups
4×25
Air Squats
4×20
Dips
4×15
Pull Ups
4×10
Core:
Sit Ups
4×20
Leg Raises (Hanging or Lying)
4×20
Planks
4×60 seconds
Circuit:
Round One:
Jog 1 Minute
21 DB Clean and Press
21 Burpees
Round Two:
Jog 45 Seconds
15 DB Clean and Press
15 Burpees
Round Three:
Jog 30 Seconds
9 DB Clean and Press
9 Burpees
Red Guardian Workout: Pull Day and Interval Training
Warm Up:
5 Min Warm Up Walk – 10 Min Jog – 5 Min Cooldown Walk
Workout:
Deadlift
4×12,10,8,6
Bent Over Rows
4×6
Single Arm Concentration Curls
3×10 each arm
Chin Ups
3×10
Wide Grip Lat Pulldowns
3×10
Preacher Curls
3×10
Interval Training:
Complete for 10 Minutes Total (Including Breaks)
- Start 60 Second Timer:
- Complete 30 Seconds of Push Ups
- Rest Remaining Duration
- Repeat for 9 More Minutes
Red Guardian Workout: Long Distance Run, Swim or Row
I suggest switching it up, but it is okay if you’d like to continue training just one of the three options below.
- Run: 5k (3.1 Miles)
- Row: 5k (3.1 Miles)
- Swim: 1600m
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