It’s time to bring in another speedster to our Workout Database.
That being said, we’re also on a bit of an Invincible kick right now.
We have already seen our Invincible Inspired Workout, Omni-Man Inspired Workout, and even The Immortal Inspired Workout – and Red Rush seemed to be the best pick to keep it going being that we’re also going to be seeing a list of The Fastest Superheroes of All Time!
Spoiler alert: he doesn’t make the list.
Red Rush Stats:
Real Name: Josef
Weight: 182 lbs.
Red Rush comes in right around what we’d consider an average male height range.
Although when you compare him to SUPERHERO average, he is a bit shorter.
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.
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Red Rush 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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Red Rush 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 kickstart our Red Rush research we’re going to be pulling right from his Wiki Fandom page, which starts us off like this:
Josef, also know as Red Rush, was a Russian speedster and the Guardians of the Globe’s first responder. He was an original member of the Guardians of the Globe, and had worked with Omni-Man, before they were betrayed and murdered by him.
Moving into his powers and abilities section (he does also have a short “History” section in his Wiki Fandom for anyone who is interested in a bit more background information), they break it down as such:
- Superhuman Speed – Red Rush is able to run at supersonic speeds, he is even faster than Omni-Man who can go from Egypt to Mount Everest in a few minutes.
- Superhuman Durability – Red Rush has much higher durability than normal humans, able to withstand the force imparted on him when moving at great speeds.
- Super Strength – Red Rush is physically stronger than normal humans with comparable physiques, able to carry multiple adult humans with him as he runs. He is also able to impart high amounts of kinetic energy with his punches. With a barrage of punches, Red Rush was able to tear a huge hole in Omni-Man’s suit and even made him cough up blood.
- Superhuman Perception – Red Rush’s perception is much faster than a normal human’s, as he was able to see Omni-Man begin his attack on Immortal, and intervene, before any of the other Guardians could react. It was mentioned that he cannot turn it off, and he experiences time differently than everyone around him, leading him to get bored easily.
- Superhuman Agility – Thanks to his altered perception of time, Red Rush is able to maneuver around and launch attacks while moving at high speed.
If you didn’t already know heading into this one, we’re going to be focusing in specifically on his superhuman speed and agility, and then we’ll also need to make sure to work on our endurance as well – as any speedster’s endurance is out of this world in comparison to “normal” human levels.
For this we’ll be utilizing a system that is similar to that of our Unlimited Stamina 90 Day System that follows our Core System strategies and pillars that have even been used to train new U.S. Marines.
We’ll be mainly running, but we will also incorporate a circuit day and some other training methods that’ll really help to increase our endurance while improving our speed and running times.
So get ready! And if you weren’t ready to hop into an awesome endurance-based workout you can hop into our Workout Database and search through the thousands of other routines.
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Red Rush Workout Routine
5 days per week
For this one we’re still going to be having some calisthenics training, but for the most part we’ll be focusing in on endurance work that will build up to longer runs and speedier (quicker) times. For this we’ll used some distance runs, timed runs, and circuits to get a full speedster regime.
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Red Rush Workout Routine: Sample Schedule
Monday: Long Distance Run Day
Tuesday: Full Recovery Run Day
Wednesday: Big Circuit Workout
Thursday: Speed Circuit with Core Circuit Finisher
Friday: Short Distance Run [For Time] and Short Circuit
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
Red Rush Workout Routine: Long Distance Run Day
Complete the Following Distances FOR TIME!
(Measure Your Time and Complete it For Speed, Looking to Improve Over Time)
Beginner: 3 Mile Run
Intermediate: 5 Mile Run
Advanced: 7-10+ Mile Run
Note that while these distances might seem daunting, it is okay to start by running and walking on and off to work your way up to a better score.
Break, run, break, run, and then the next time go out there and break a bit less! 🙂
Red Rush Workout Routine: Full Recovery Run Day
Complete the Following at Easy to Moderate Pace:
Beginner: 15 Minute Run/Walk/Jog
Intermediate: 20-30 Minute Run/Walk/Jog
Advanced: 30-60 Minute Run/Walk/Jog
Your recovery run revolves around getting out there and moving for the time listed.
You may be able to get out for a walk/run for 30-60 minutes as a beginner/intermediate if you plan on walking/speed walking for the majority of the duration to allow for more recovery – so keep in mind the time listed is more time spent RUNNING.
That being said: while it’s okay to walk/speed walk, if you plan on doing it for the majority of the duration you should increase the time to 30-60 minutes at a minimum.
Red Rush Workout Routine: BIG Circuit Workout
Dynamic Warm Up
25 High Knees
25 Jumping Jacks
25 Butt Kicks
10 Lunges with 3-5 Second Hold
Workout: Complete 2 Rounds
(The below movements can be broken down with small rests in between as you chip away at the total number)
50 Push Ups (Scale to Knee Push Ups)
50 Air Squats (Scale with Chair – Sit Down, Stand Up)
40 Sit Ups (Scale to Crunches)
40 Dips (Scale with Chair – Walk In or Out from Chair to Scale)
30 Second Hollow Hold
30 Second Superman Hold
20 Pull Ups (Scale to Assisted or Pike Push Ups)
20 Double Unders
Red Rush Workout Routine: Speed Run Circuit with Calisthenics
Complete the Following Speed Run Circuit Workout:
- Walk/Jog (Warm Up) for 5-10 Minutes
- Begin Speed Circuit as Follows:
- Sprint 60 Seconds at 7-10+ MPH (90+% Effort)
- Walk 60 Seconds at 2-3 MPH (-60% Effort)
- Repeat for a Total of 30 Minutes
- Cooldown Incline Walk for 10-15 Minutes
Side Note: A good way to measure your improvement over time during your speed circuit is to pay attention to what speed your capable of performing your sprints at and which speed your comfortable with your walks at. Another great thing to do is measure your heart rate directly after your sprint and directly before the next sprint to see how quickly you recover and then compare that to future circuits.
Calisthenic Core Circuit: 2 Rounds
Complete Each Movement for 30 Seconds
Side Plank Right
Lying Leg Raises
Plank Hold (60 Seconds)
Side Plank Left
Rest 30-60 Seconds and Repeat
Red Rush Workout Routine: Short Distance Run [For Time] and Short Circuit
Complete the Following FOR TIME! 🙂
Beginner: 1.5 Miles
Intermediate: 3 Miles
Advanced: 3-5 Miles
Similar to your long distance run training you should be looking to improve on this run each week, but also take it a bit easier than your timed distance run and don’t be afraid to scale it as needed going into the circuit – especially if you’re choosing one with running.
Short Circuit Workout:
For your short circuit you are going to be switching it up each week and jumping through different circuits.
- For Academy members or members of our Core 90 Day Systems: Insert a Benchmark Workout/Challenge Each Week Into This Slot
- For Non-Program Members: Utilize our Jump Rope Workout Database or our Best HIIT Workouts
Red Rush Workout Routine: Mandatory Rest Day Note
Your schedule does not need to adhere to this exact daily structure BUT you should have a rest day prior to your distance run day each week, as this will be an extremely important marker for your improvement and how well you are completing it over time! 🙂
Rest days are mandatory, BUT it’s okay to get active as long as you’re allowing your body to recover.
Red Rush Workout Routine: Additional Endurance Training Resources
- 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)
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