Last updated on October 14th, 2021 at 06:21 pm
The Fullmetal Alchemist fans are flooding in among The SHJ Army!
We currently only have our Edward Elric Workout Routine, but I’ll say it’s safe to assume this week’s workouts are definitely not the last of FMA here.
Elric even made it to our list of The Most Powerful Anime Characters of All Time, so clearly FHA has a lot to offer!
This week we’re going to see Roy Mustang, who is a flame alchemist, but we’ll also be seeing a strong arm alchemist as well!
I’m sure you guys can guess who.
They’ll both be great additions to our Anime Workouts Database.
Roy Mustang Stats:
Real Name: Roy Mustang
Height: 5’8
Weight: N/A
Anime: Fullmetal Alchemist
Powers: Alchemist
Roy Mustang stands in at what would be considered below average among celebrity men at SHJ, but not necessarily the shortest range.
Although, technically among anime characters Mustang isn’t “short”, unless compared to some of the random behemoths.
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.
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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Roy Mustang 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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Roy Mustang 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.
To start us off we’ll be pulling from Roy’s Wiki Fandom page to go over a bit of a short bio for him.
Here’s what they tell us:
Roy Mustang, also known as the Flame Alchemist, is the tritagonist of the Fullmetal Alchemist series. He is a State Alchemist and officer in the Amestrian State Military. A hero of the Ishval Civil War and Edward Elric’s superior officer, Colonel Mustang is a remarkably capable commander who plans to become the next Führer of Amestris.
I won’t categorize this under a TYPICAL military routine, strictly because obviously Roy Mustang utilizes his alchemy in battle, but I will be utilizing military tactics to build out this routine.
For that reason we will be working around calisthenics/bodyweight training and endurance work.
We’ve seen other military style training and that will be factored in here.
Even though we know we’re going to be working around this for his training, I do still want to go over some of his powers and abilities as far as his alchemy. Here’s how they start:
Even among the elite State Alchemists, Colonel Mustang is a particularly skilled alchemist adequately versed in standard physical transmutation, experimental theory, and biological alchemy. However, the brilliant skill that has earned him his state license, national notoriety and the status of “hero” during the Ishval Civil War is his remarkably powerful fire-based combat style. Mustang’s unique style of combat alchemy is made possible by his custom-made gloves. Made of “pyrotex/ignition cloth,” these gloves create a spark when Roy rubs his fingers together and embroidered with unique flame alchemy Transmutation Circles, they allow him to manipulate the concentration of oxygen in the air. When attacking, Mustang raises the density of the oxygen surrounding his target to a level at which it becomes volatile and creates narrow pathways of oxygen between himself and his target through which he can direct the ensuing flash fire that blossoms from the spark of his gloves. As a result, he can incinerate any number of enemies in the field while deftly avoiding any adjacent allies. The ‘snap’ sound heard at the start of these transmutations is caused by the instantaneous speed at which the highly concentrated gases and sparks react together and pop (and not Mustang’s fingers actually ‘snapping’, to common belief.)
They continue on with a lot more information about his alchemy but for the sake of space I’ll only be including another small portion.
Here’s what his Wiki has to say:
It has also been revealed that Roy is able to delegate each hand to a different flame effect, possibly due to a difference in hand dexterity. The right hand appears to allow for large explosive attacks, while the left allows for smaller, but strong and very accurate pinpoint flame attacks.
While Mustang’s Flame Alchemy cannot be used on rainy days because the humidity makes it impossible for his gloves to produce sparks, it becomes clear that water itself does not make the Colonel entirely as “useless” as his subordinates assume. Using the transmutation circles on his gloves, Roy is able to separate hydrogen atoms from the oxygen atoms in water molecules, isolating them into a highly combustible fuel and powerfully volatile oxidizer, respectively. Though this method can only be used when a large quantity of water is present in a relatively closed-off space (and not in the rain where the air is open and separating hydrogen and oxygen for the purpose of combustion would pose far too much danger to anyone in the vicinity), with an outside source of ignition such as a cigarette lighter or a match, Roy can produce extremely powerful, localized explosions.
So as you know, I won’t be able to teach you alchemy.
BUT, I will be able to help you train like a soldier.
This will involve bodyweight training and endurance training; and even a harder mix of the two in order to create high intensity interval training.
Get ready.
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Roy Mustang Workout Routine
Training Volume:
3-5+ days per week (option to scale down to 3 days of resistance training and cut cardio)
Explanation:
Similar to how we have Five Levels of Training that scale up for our Ultimate Calisthenics Workout & Guide, we will have the option to scale certain training to lower levels. Within all of our circuits I will give ways to scale them. If you scale down, you will be brought to a lower rank (lowest rank), if you keep it the same you’re at a mid tier, and if you scale up (which I’ll also tell you
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Roy Mustang Workout: Sample Workout Schedule
Monday: Upper Body Circuit
Tuesday: Weighted Trek
Wednesday: Full Body Training
Thursday: Long Distance (Variable) Cardio
Friday: Lower Body Circuit
Saturday: Rest Day or HIIT Training
Sunday: Mandatory Rest Day
Roy Mustang Workout: Upper Body Circuit
Warm Up:
2×25 Jumping Jacks
2×25 High Knees
2×10 Chin Ups
2×10 Skull Crushers (Bodyweight)
Workout:
Complete 5 Rounds
5 Regular Push Ups
30 Seconds of Jump Rope
5 Wide Push Ups
30 Second Superman Hold
5 Pseudo Push Ups
30 Second Rest
5 Explosive Push Ups
30 Seconds Hollow Hold
5 Close Push Ups
30 Seconds Jump Rope
5 Regular Push Ups
Scaling:
- Level One:
- Scale Push Ups to Knee Push Up Variations or Pause Push Up Variations
- Scale Jump Rope to Jumping Jacks
- Level Two:
- Keep the circuit as is.
- Level Three:
- Scale up Push Ups with reps or weighted vest.
- Scale up Jump Rope with Double Unders.
Roy Mustang Workout: Weighted Trek
Level One: 3-5+ Mile Walk without Weight
Level Two: 5+ Mile Walk with 20-40 lb. Weighted Vest
Level Three: 10+ Mile Walk with 40 lb. Weighted Vest
Roy Mustang Workout: Full Body Training
Warm Up:
2×25 Jumping Jacks
2×25 High Knees
2×25 Butt Kickers
Workout:
Push Ups
4×30
Goblet Squats
4×25
Double Unders
4×20
Dips
4×15
Pull Ups
4×10
Burpees
4×5
Scaling:
- Level One:
- Scale Push Ups to Knee Ups or Pause Push Ups.
- Scale Goblet Squats to Air Squats.
- Scale Double Unders to 3x Jump Rope or Jumping Jacks.
- Scale Dips with Chair.
- Scale Pull Ups with Bodyweight Rows or Pike Push Ups.
- Scale Burpees with Slow Burpees.
- Level Two:
- Keep the workout as is.
- Level Three:
- Scale up all movements with weighted vest or harder variations (Ex: Push Ups -> Explosive Push Ups), or more reps.
High Intensity Interval Training:
30 Minute Interval Sprints
- 30 Second Sprint
- 90 Second Walk Cooldown
Roy Mustang Workout: Long Distance Variable Cardio
Instead of a Trek or Sprints, your job today is to get in some extra endurance training.
This can be a run, row, walk, or even a swim.
- Level One:
- Run 1-3 Miles
- Row 1600M
- Swim 20-30 Minutes
- Level Two:
- Run 3-5 Miles
- Row 3200M
- Swim 30+ Minutes
- Level Three:
- Run 5+ Miles
- Row 5000M
- Swim 45+ Minutes
Roy Mustang Workout: Lower Body Circuit
Warm Up:
2×25 Jumping Jacks
2×25 High Knees
3×5 Pull Ups
3×20 Push Ups
Workout:
Complete 5 Rounds
60 Second Wall Sit
50 Double Unders
40 Decline Glute Bridges
30 Jumping Lunges (15 Each)
20 Box Jumps
10 Pistol Squats
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