Last updated on September 30th, 2021 at 06:49 pm
We’re back with more Anime Inspired Workouts!
I already posted up a Meliodas Workout to kick us off with Seven Deadly Sins, and now we’re immediately jumping back in for a Ban Workout routine, which has been requested quite a bit!
Last week we had some new My Hero Academia Workout Routines and you guys enjoyed them so much [after having not seen any anime characters for a short time], that I decided to keep it going.
Ban, being as tall, slender and lean as he is, is a perfect character to continue our calisthenics and bodyweight training theme that we have going, and his workout (this one), will be a great addition to the list of routines that are added to our Ultimate Calisthenics Workout and Guide.
So get ready!
Ban Stats:
Height: 6’11
Weight: 154 lbs.
Real Name: Ban
Anime: Seven Deadly Sins
Ban is extremely tall, and actually very light.
Which leaves him with his lean and shredded physique.
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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Ban 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:Â The Cut and Shred
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!
Ban 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), Ban cosplay has a few different options.
You can definitely have some fun with this.
Here’s some suggestions, and I tried to diversify it (not Amazon this time due to lack of availability/variation):
- Ban Regular Outfit Cosplay
- Ban Wig Cosplay
- Ban Long Outfit Coat Cosplay
And there you have it.
Along with this killer workout I’m going to build for you to turn you into Ban, these are our favorite options for his outfit.
Don’t forget to tag me in your pics @MikeRomaine on Insta!
Take The Seven Deadly Sins Workout Placement Quiz Now!
Ban 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 Seven Deadly Sins Wiki Fandom and learn a little bit about Ban.
Here’s what they tell us to get started with a brief bio:
Ban is the Fox’s Sin of Greed of the Seven Deadly Sins, as well as a former Bandit. After the group’s disbandment, Ban was initially imprisoned in the Baste Dungeon, but escaped when he discovered that Meliodas was still alive. His Sacred Treasure is the Holy Rod Courechouse. On top of once being immortal after giving it up to bring Elaine back to life, he is known for his ability, Snatch.
But before we talk about his ability “Snatch” and dive into more of what we’ll use towards his training style, let’s talk about his appearance.
His Wiki Fandom actually has a ton of information, but I’ll pull about 50+% of it for you guys so we get the general idea of what we’re going for (if the images are not enough):
Ban is a very tall, muscular man with tan skin, who possesses a set of well-developed abdominal muscles and usually has a slouch. He has short, spiky, pale blue hair and thin black eyebrows, and scarlet-red eyes. On the left side of his jaw and extending down to his neck, he has a large scar given to him by Meliodas.
At the end of the Baste Dungeon Arc, he is shown wearing a red leather jacket and pants with metal studs sewn into both alongside shoes of a similar, yet darker color.
Ten years ago, Ban wore a full set of red armor with a helmet like the rest of his teammates and wielded either a three-sectioned staff or a rapier. During his imprisonment at the Baste Dungeon, his hair had grown past his shoulders, and he had also grown a large beard and mustache. However, soon after escaping his cell, he utilized Jericho’s attacks to trim away his facial hair and to reduce his long hairstyle.
Due to losing his shirt during his fight against King in the Capital of the Dead Arc, Ban decided to wear an apron until he was able to find a similar set of clothes during the Vaizel Fight Festival. His Seven Deadly Sins symbol of the Fox is located above his waist on his left side. His wanted poster image, which is slightly accurate, depicts him with long hair that extends past his shoulders. The image also displays a clear view of his distinctive scar.
His Fandom actually goes into a lot more detail, not only for his appearance, but also his background.
So if you’re looking to fully embody his character with your cosplay, you should definitely head over and check out all the details.
But, I also apologize in advance for how long the section for his abilities are going to be.
While we will be basing our training primarily on his physique, it is fun to add in information about his abilities and skill level.
Here’s what they (his Wiki) tell us about his abilities and powers:
As a member of the Seven Deadly Sins, Ban is very powerful. His speed and strength greatly surpass that of an ordinary human, and his specialty is using his speed in conjunction with his ability, Snatch, in order to rip out opponents’ organs, preferably their hearts. His most amazing ability, however, is his immortality. Thanks to drinking from the Fountain of Youth, all of Ban’s wounds heal almost instantaneously no matter how severe. He also does not age, does not need to eat or drink, and is immune to all poisons. His immortality allows him to fight with a much more reckless style than most are willing. Ban’s blood has healing qualities because it was fused with the Fountain of Youth, being able to heal others’ wounds and regenerate the Fairy King’s Forest completely. However, Ban lost this ability after using the power of the Fountain of Youth to revive Elaine.
Due to his time subjected to the harsh conditions of Purgatory, Ban’s endurance and durability have drastically increased. His physique has evolved and adapted so much that even after having lost his immortality, Ban could still stand similar conditions completely unharmed; this is shown when he suffers no injuries from the Demon King’s energy storm, which could wipe out any living thing according to Gowther, even calling it a gentle breeze compared to Purgatory. The limits of Ban’s physical resilience are further demonstrated when he was able to withstand several blows from the Demon King with only minor injuries.
His physical strength and speed also increased dramatically from the many centuries adapting, living, hunting and fighting the Demon King in Purgatory. Ban’s combat abilities had increased to the point that he was able to compete in physical combat, without using Snatch, against the Demon King in Meliodas’ body, who had just overwhelmed the Sins and two of the strongest Archangels effortlessly.
And, they also tell us a bit more about “Snatch” by saying:
Snatch: An ability that allows Ban to “rob” physical objects, thus grabbing them, and also the physical abilities of others, weakening them while gaining more strength and speed. However, there is a limit to how strength Ban can rob from a person, in order to not damage himself with overwhelming power. Using a form of Snatch, Ban is also able to steal body parts from his opponents such as a heart or an arm in the blink of an eye.
Which is not something we’ll actually be utilizing for the workout itself, but still cool nonetheless.
But as far as his actual powers and abilities, it does give us another section to work with.
Originally we were only training for a slim and lean physique, but Ban is incredible powerful both in his speed and strength, so we’ll have to step it up a notch if we want to replicate that.
We’ll focus mainly on his shredded six pack abs, toned and lean physique, and overall slim appearance – but I’ll also be increasing the difficulty from Beginner-Intermediate range to simply calling this one Intermediate.
Think you can handle it?
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Ban [Cosplay] Workout
Training Volume:
5 days a week
Explanation:
We’re still sticking to calisthenics training for this one, but we’re going to step up the intensity and scale up on specific movements to really get our muscle fatigue and strength building while also shredding fat. We’ll use High Intensity Interval Training Two Days a Week for speed training and fat burn, and then Three Days a Week devoted to strength and calisthenics.
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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Ban Cosplay Workout: Sample Workout Schedule
Monday: Upper Body Calisthenics
Tuesday: Speed and Fat Burn: High Intensity Interval Training
Wednesday: Lower Body Calisthenics Training
Thursday: Speed and Fat Burn: High Intensity Interval Training
Friday:Â Full Body Calisthenics and Core
Saturday:Â Rest Day
Sunday: Rest Day
Ban Cosplay Workout: Upper Body Calisthenics
Warm Up:
Get Warm!
Optional: Jump Rope, Butt Kickers, High Knees, Etc.
Intro Workout:
3×30 Second L-Sit Hold
3×5 Inch Worms
3×10 Pike Push Ups
Circuit:
Complete 5 Rounds:
30 Push Ups
25 Russian Twists (30/10)
20 Goblet Lunges (45/20)
15 Dips
10 Pull Ups
5 Double Unders
Break for 1-2 Minutes between rounds.
Ban Cosplay Workout: High Intensity Interval Training
Variation One:
20-30 Minutes of HIIT Sprints:
- One Minute ON: Sprint for 60 seconds
- One Minute OFF: Walk for 60 seconds
Variation Two:
Jump Rope Circuit Training:
- 30 Jump Ropes [Regular] (Sub Jumping Jacks)
- 20 Jumping Lunges
- 30 Jump Ropes
- 20 Mountain Climbers
- 30 Jump Ropes
- 20 Jump Squats
- 30 Jump Ropes
- 20 Double Unders
- Rest 1 Minute Between Rounds
- Repeat 4 Times (Total 5 Rounds)
Ban Cosplay Workout: Lower Body Calisthenics
Warm Up:
Get Warm!
Optional: Jump Rope, Butt Kickers, High Knees, Etc.
Intro Workout:
3×30 Second Wall Sit
3×20 Donkey Kicks each Leg
3×10 Fire Hydrants each Leg
Circuit:
Complete 5 Rounds:
30 Jump Squats
25 Double Unders
20 Goblet Pulse Squats
15 Glute Bridges
10 Jumping Lunges
Break for 1-2 Minutes between rounds.
Ban Cosplay Workout: High Intensity Interval Training
Variation One:
20-30 Minutes of HIIT Sprints:
- One Minute ON: Sprint for 60 seconds
- One Minute OFF: Walk for 60 seconds
Variation Two:
Jump Rope Circuit Training:
- 30 Jump Ropes [Regular] (Sub Jumping Jacks)
- 20 Jumping Lunges
- 30 Jump Ropes
- 20 Mountain Climbers
- 30 Jump Ropes
- 20 Jump Squats
- 30 Jump Ropes
- 20 Double Unders
- Rest 1 Minute Between Rounds
- Repeat 4 Times (Total 5 Rounds)
Ban Cosplay Workout: Full Body Calisthenics and Core
Warm Up:
Get Warm!
Optional: Jump Rope, Butt Kickers, High Knees, Etc.
Intro Workout:
3×30 Second Hollow Hold
3×10 Inch Worms
Required Circuit:
Complete 5 Rounds:
30 Decline Glute Bridges
25 Second L-Sit
20 Push Ups w/ Dumbbell Rows (Alternating – 10 DB Rows Each Side)
15 Pulse Squats
10 Incline Pike Push Ups
5 Dips
Rest 1-2 Minutes If Needed
TABATA ABS:
Complete 2 RoundsÂ
(20 Seconds On, 10 Seconds Off, Cycling Through Movements)
Forearm Plank
Sit Ups
Hollow Hold
V-Ups
Mountain Climbers
Slow Side Crunches
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