We recently saw a Spider-Man Inspired Workout Listicle with a handful of Spidey inspired workout routines.
And now we’re back for more with another Miles Morales Inspired Workout!
When we first saw our original Miles Morales Workout Routine we focused in on his strength while also incorporating in his calisthenics abilities by using bodyweight training combined with weights.
This time around we’re going to do it COMPLETELY with bodyweight training and calisthenics.
Yes, we have to have mini-databases being that we’re quickly approaching 1,000 workout routines!
Miles Morales Stats:
Real Name: Miles Morales
Weight: 160 lbs.
Miles Morales is quite short, similar to most takes on Spidey.
Although he technically isn’t one of the shortest characters we’ve had at SHJ.
Wolverine was 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.
Unlock Over 500 Celeb & Character Workouts + Get New Routines Every Week
Join The Superhero Academy
Take The SHJ Program Quiz and find the perfect program for YOU.
Miles Morales 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.
Download Hundreds of Workouts and Meal Plans Instantly
Join The Superhero Academy
Take The Free Workout Placement Quiz and find the best free workout for you.
Miles Morales 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.
Technically we’ve already seen a lot about Miles Morales in the original inspired workout I linked to above.
That being said, I do still want to take a look at his character bio and profile a bit more here to decide just how we’re going to build this out around calisthenics specifically.
Let’s start off with a brief bio for Morales, which I’ve been trying to do as often as possible with characters recently.
Here’s what his Wiki Fandom tells us:
After Norman Osborn was arrested by S.H.I.E.L.D and publicly revealed as the Green Goblin, and nearly two months before Peter Parker’s death, a thief broke into the abandoned Osborn Industries. Unbeknownst to the thief, a spider genetically enhanced with the Oz Formula crawled into his bag.
Miles Morales, a young kid from Brooklyn visited his uncle Aaron Davis (which was against his parents’ wishes, due to his uncle’s criminal past) after being awarded the final spot in a charter school lottery. At his uncle’s apartment Miles was bitten by the Oz-enhanced spider, which emerged from Aaron’s bag, and Miles discovered he received superhuman abilities like camouflage, increased agility, as well as some sort of stun blast, and upon revealing his newly found powers to his best friend, Ganke Lee, both concluded he had power similar to Spider-Man’s, including wall-crawling. But Miles reacted negatively, as he just wanted to be normal, and decided to leave heroism to the actual Spider-Man.
Months later, Spider-Man died saving his family from Osborn. Miles arrived late to the scene. Struck with grief at not helping Peter Parker before his demise, Miles decided to follow Parker’s philosophy — with great power comes great responsibility — and so continue Peter’s legacy.
Miles Morales brings on a new era for Spider-Man, but still keeps the same legacy going.
Same/similar powers, same legacy, new character.
His powers come in an abundance.
If you want the full list on his Wiki Fandom you’re going to have to check it all out there because it would fill up as much as this entire article (only a slight exaggeration), so I’m going to give you an abridged version that is most useful for helping us create our workout.
Here’s a list of his powers (abridged) that will help us with our regime:
- Superhuman Strength
- Superhuman Speed
- Superhuman Stamina
- Superhuman Durability
- Superhuman Agility
- Superhuman Equilibrium
- Superhuman Reflexes
Okay, no, Spider-Sense does not actually help us build a calisthenics routine, but it was the last power listed under his Spider Physiology before a list of cut powers [that I made], so it only felt right including it.
For this one we’re still going to focus in on Superhuman Strength, but we’re also going to have a big focus on Superhuman Speed, Stamina, Agility and Wall-Crawling.
And being that endurance is also on that list, we’ll be running and also including high intensity interval training both that can be swapped in and out with some of our other resources, and with specific circuits I program for us.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Miles Morales Workout Routine
6 days per week
This is a super high volume routine for a super high powered character. Some of the days will function more as active off days, but they’re in there because we have so many different powers and abilities to work around. You can make swaps as needed and even potentially upgrade (if you like this kind of system) with The Superhuman System that functions like this but with a full 90+ days of programming and then Benchmark Workouts and celeb + character workout substitutions added to it.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Miles Morales Calisthenics Workout Routine: Sample Workout Schedule
Monday: Full Calisthenics Training Day
Tuesday: Long Distance Cardio
Wednesday: Five Round Circuit Training
Thursday: Off Day
Friday: Full Calisthenics Training Day
Saturday: Giant Single Round Circuit
Sunday: Parkour and MMA Training or Sub Jump Rope Workout
Miles Morales Calisthenics Workout Routine: Full Calisthenics Training Day
This is directly from our Ultimate Calisthenics Workout and Guide, Avenger Basic Training Level Three.
**Don’t forget to warm-up and stretch**
*This can be done as a circuit or supersets, and can all be scaled where needed.*
Muscle Up Practice
**Work on form even if you cannot yet perform. Add in clap pull ups or jumping if you’re looking to work on muscle up progression**
Workout Total Reps:
(To be performed in Individual Sets, Supersets or as a Circuit with multiple rounds)
Handstand Push-ups: 50
Hanging Leg Raises: 75
Pull Ups: 100
Sit Ups: 100
Pistol Squats: 100
Push Ups: 200
Miles Morales Calisthenics Workout Routine: Long Distance Cardio
For this one we’re going to step it up a notch over the levels we generally use for fitness level based cardio being that we’re looking to become Miles Morales.
That means I’ll be adding in an extra level to make it fair:
Absolute Beginner: 1-3 Miles
Beginner: 3-5 Miles
Intermediate: 5-7+ Miles
Advanced: 10+ Miles
You can also utilize these resources to help you start running (many of which are Couch to 5-10K):
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Continue Training After Your First 5K (Workout Included)
Miles Morales Calisthenics Workout Routine: Five Round Circuit Workout
Complete All Five Rounds for Time, No Break:
10 Pull Ups
25 Push Ups
25 Box Jumps
25 Clean and Press
25 Lying Leg Raises w/ Thrust
10 Pull Ups
Miles Morales Calisthenics Workout Routine: Giant Single Round Circuit
2×25 High Knees
2×25 Butt Kickers
Complete One Round for Time
Complete This Cycle 6 Times:
- 25 Push Ups
- 20 Air Squats
- 10 Pull Ups
Run 800 M
Miles Morales Calisthenics Workout Routine: Parkour, MMA and/or Jump Rope Training
For this one we’re going to call in the reinforcements and utilize some outside resources from SHJ.
You’re going to either sub in a day of training from a Parkour Workout, an MMA Workout, or even a Jump Rope Workout (5 Rounds), which could even be Spideys!
Parkour Training Resources
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Jump Rope Resources:
Join The Superhero Academy and start unleashing your inner SuperHuman.