Sasha Blouse Workout Routine: Train like the Attack on Titan Badass!

Last updated on August 26th, 2021 at 06:19 pm

BONUS: Download the FREE Sasha Blouse Workout Routine PDF

I hope you didn’t think our Attack On Titan Inspired Workouts spree was over.

We have A LOT more characters to see here at SHJ that are worthy of their spot at SHJ.

And Sasha Blouse is definitely one of them.

She’s going to make a great addition to our Anime Workouts Database and even our Workout Placement Quizzes to help you find the best workout specifically for you.

Sasha is the first of a handful more, if that wasn’t clear, and she is being prioritized due to the fact that she even made our list of The Most Popular Attack On Titan Characters!

Sasha Blouse Stats:

Real Name: Sasha Blouse

Height: 5’6

Weight: 134.5 lbs.

Anime: Attack On Titan

Powers: No

Sasha comes in right around average height among both female characters and even female celebrities we’ve seen at SHJ.

Her weight is also around the range that shows she definitely packs on some muscle with that height range.

Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

But don’t worry, either way.

Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero.

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Sasha Blouse Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

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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Need Help Choosing The Best Attack On Titan Inspired Workout?
Take The Attack On Titan Workout Placement Quiz Now!

Sasha Blouse 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.

We’re going to be pulling right from Sasha Blouse’s Wiki Fandom page, which they lead with:

Sasha Blouse was a member of the Survey Corps and one of the few former members of the 104th Training Corps, of which she was ranked 9th best, that decided to join the regiment, upon coming into contact with Eren’s strong desire to eliminate the Titans. A compulsive food hoarder with an overly polite way of speech, Sasha was from Dauper, a village in the southern territory of Wall Rose.

If you missed it: that was a pretty good way of saying we have our work cut out for us and we should NOT be underestimating Sasha Blouse.

When we move into her powers and abilities section it keeps getting better.

Here’s how they start:

Raised as an animal hunter, Sasha showed high level skills in archery, horseback riding, and tracking. Sasha was ranked one of the top 10 trainees in her squad, implying good physical abilities. She was also commented to have a better sense of balance than some of the other trainees. Sasha’s hearing was also very acute, to the point that she could detect an approaching group of Titans before many of her fellow trainees. As well as physical abilities, Sasha had good knowledge of wild animals and utilizing her hunter experience (as shown when the Female Titan screamed), she knew exactly what the scream meant (a distress cry; danger) and that they should be wary of it. She also seemed to be athletic and useful with bow and arrow, injuring a 3m class Titan alone with just a bow. She was later shown to be able to disarm a person without any injury to said person, with archery alone.

They also go on to say:

Four years after reclaiming Wall Maria, she had proven to be very proficient in using bolt action rifles, fatally sniping down multiple Marleyan soldiers from a rooftop in only a couple of seconds and sniping a gunner through a narrow opening in the middle of a firefight. She was proven to be a skilled thief, as she often managed to steal food from the infantry storage without getting caught.

She possessed at least a small amount of medical knowledge; attending to Levi’s wounds after he was attacked by Kenny Ackerman and the First Interior Squad.

We won’t be working on our medical knowledge or weaponry skills, but we definitely will be looking to achieve her incredible physical abilities.

For this one we’re sticking to what we’ve been doing within the majority of our Attack On Titan Inspired Workouts and working with calisthenics and bodyweight training for the base.

We’ll also be utilizing systems that we work with in our Assassin Calisthenics 90 Day System that has even been utilized to train new U.S. Marines.

So get ready for some volume, core work, and intensity!

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Sasha Blouse Workout Routine

Last Chance: Download the FREE Sasha Blouse Workout Routine PDF

Training Volume:

3-5 days per week

Explanation:

As we’ve been working with for some of our bodyweight and calisthenics routines we’re going to be having three days of mandatory training and then two days that should be devoted to endurance and/or HIIT training.

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Sasha Blouse Workout Routine: Sample Schedule

Monday: Survey Corps Upper Body Calisthenics, Core and Full Body Finisher

Tuesday: Endurance Training and/or HIIT

Wednesday: Survey Corps Full Body Calisthenics, Core and Full Body Finisher

Thursday: Endurance Training and/or HIIT

Friday: Survey Corps Lower Body Calisthenics, Core and Full Body Finisher

Saturday: Optional Bonus Training Day

Sunday: Rest Day

Sasha Blouse Workout Routine: Survey Corps Upper Body Calisthenics, Core and Full Body Finisher

Warm Up:

400-800M Run

Superset One:

A. Decline Push Ups

3×20

B. Inch Worms

3×10

Superset Two:

A. Dips

3×20

B. Planking Shoulder Taps

3×30

Superset Three:

A. Sit Ups with Twist

3×30

B. Mountain Climbers

3×20

Full Body Finisher: 3 Rounds – Descending Reps each Round (20-15-10)

Box Jumps

Pull Ups

Sasha Blouse Workout Routine: Extra Optional HIIT and or Endurance Training

For your endurance or HIIT days you have quite a few options.

You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

Treadmill Walk/Run
Rower Machine
StairMaster
Elliptical
Swim
Bike

Option Three – Complete HIIT Training Using SHJ Resources:

Sasha Blouse Workout Routine: Survey Corps Full Body Calisthenics, Core and Full Body Finisher

Warm Up:

400-800M Run

Superset One:

A. Jump Squats

3×20

B. Explosive Push Ups

3xFailure

Superset Two:

A. Lunges

3×20

B. Plank to Push Ups

3×20

Superset Three:

A. V-Ups

3×20

B. L-Sit Hold

3×30 Seconds

Full Body Finisher: 3 Rounds – Descending Reps each Round (20-15-10)

Pike Push Ups

Alternating Pistol Squats

Sasha Blouse Workout Routine: Extra Optional HIIT and or Endurance Training

For your endurance or HIIT days you have quite a few options.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

Treadmill Walk/Run
Rower Machine
StairMaster
Elliptical
Swim
Bike

Option Three – Complete HIIT Training Using SHJ Resources:

Sasha Blouse Workout Routine: Survey Corps Lower Body Calisthenics, Core and Full Body Finisher

Warm Up:

400-800M Run

Superset One:

A. Close to Wide Squats

3×20

B. Alternating Donkey Kicks

3×10 each leg

Superset Two:

A. Glute Bridges

3×20

B. Double Unders

3×30

Superset Three:

A. Lying Leg Raises

3×30

B. Flutter Kicks

3×50

Full Body Finisher: 3 Rounds – Descending Reps each Round (20-15-10)

Burpees

Handstand Push Ups

Sasha Blouse Workout Routine: Optional Additional Training Resources

Parkour Training Resources

Main MMA Training Resources

Other MMA Training Resources:

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