Last updated on August 26th, 2021 at 06:19 pm
We took a slight break from our Attack on Titan Inspired Workouts, but not for too long.
Coming off a ton of Avatar: The Last Airbender Inspired Workouts that we can count on to be bodyweight and calisthenics workouts – I like having our Attack On Titan characters to fill that role.
As you guys have seen, when we take breaks from either, that’s merely because we get some other awesome characters adding routines to our Calisthenics Workouts within our Anime Workouts Database.
Soon we’ll even have our new Attack On Titan Workout Placement Quiz in there with our other Workout Placement Quizzes for you to help pick the best routine specifically for you.
Erwin Smith Stats:
Real Name: Erwin Smith
Height: 6’2
Weight: 202 lbs.
Anime: Attack On Titan
Powers: Yes
Erwin Smith is actually much larger than we’re used to seeing compared to our other anime male characters.
Both his height and weight are much larger, except when compared to behemoths like All Might, Gyomei, Escanor and a few others.
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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Erwin Smith 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.
Take The Attack On Titan Workout Placement Quiz Now!
Erwin Smith 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 research and learn a bit more about Erwin Smith and what makes him a character we’re prioritizing here, we’re going to be pulling right from his Wiki Fandom page.
Here’s how they start us off:
Erwin Smith was the 13th commander of the Survey Corps. Discerning, intelligent, and widely respected, Erwin was an able commander. While he cared deeply for his men, he did not hesitate to sacrifice them for the good and prosperity of mankind, and his men proved more than willing to stake their lives at his order. During Erwin’s career he developed the Long-Distance Enemy Scouting Formation, and due to uncertainty about his future, he later named Hange Zoë as his successor.
Erwin’s power level lies within what he was willing to do for the sake of mankind.
They don’t tell us much about his powers and abilities, but we’ve seen plenty of members of The Survey Corps, so we know exactly what we’re working around.
They also list his combat at a 9/10 along with his initiative, wits and ruthlessness all at 10/10.
So for this one we’re going to be utilizing training that we’re used to seeing, but we want to add a bit of flair for Erwin’s ruthlessness and motivation.
And yes, that is a nice way of telling you that this one is going to be INTENSE.
For that we’ll be utilizing The Assassin Calisthenics 90 Day System, which has even been used to train new U.S. Marines, as a basis for the intensity level and some of tre structuring we’ll be using.
We’ll also be giving Erwin his own “Commander” challenge circuit to take on.
Well, we’ll be taking it on for him. So get ready.
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Erwin Smith Workout Routine
Training Volume:
3-5 days per week
For this one we’re going to be working with 3 days of calisthenics training and then 2 days of endurance and circuit training. It’s similar to what we’ve seen with some other AOT inspired workouts – but we’ll be upping the intensity a bit for Erwin’s ruthlessness.
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Erwin Smith Workout Routine: Sample Schedule
Monday: Survey Corps Calisthenics A
Tuesday: Survey Corps Endurance Training
Wednesday: Survey Corps Calisthenics B
Thursday: Commander Smith Circuit Challenge
Friday: Survey Corps Calisthenics C
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Erwin Smith Workout Routine: Survey Corps Calisthenics A
Warm Up:
800M Run
Workout:
Superset:
A. Push Ups
3×20
B. High Knees
3×20
Superset Two:
A. Air Squats
3×20
B. Half Burpees
3×10
Superset Three:
A. Dips
3×15
B. Jumping Jacks
3×20
Superset Four:
A. Pull Ups
3×10
B. Hanging Leg Raises
3×20
Erwin Smith Workout Routine: Survey Corps 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:
- 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)
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:
Erwin Smith Workout Routine: Survey Corps Calisthenics B
Warm Up:
800M Run
Workout:
Superset:
A. Decline Push Ups
3×20
B. Inch Worms
3×10
Superset Two:
A. Glute Bridges
3×20
B. Box Jumps
3×10
Superset Three:
A. Plank to Push Ups
3×15
B. Sit Ups
3×20
Superset Four:
A. Chin Ups
3×10
B. Hanging Knee Raises with Twist
3×20
Erwin Smith Workout Routine: Commander Smith Circuit Challenge
Warm Up:
25 Jumping Jacks
25 High Knees
Workout: Complete 2 Rounds for Time
800M Run
20 Close to Wide Push Ups
20 Sit Ups with Twist
20 Plank to Push Ups
20 Close to Wide Squats
20 Pike Push Ups
Erwin Smith Workout Routine: Survey Corps Calisthenics C
Warm Up:
800M Run
Workout:
Superset:
A. Clap Push Ups
3×20
B. Mountain Climbers
3×20
Superset Two:
A. Jumping Lunges
3×20
B. Wall Sit
3xFailure
Superset Three:
A. Tricep Extension
3×15
B. V-Ups
3×20
Superset Four:
A. Wide Grip Pull Ups
3×10
B. Superman Hold
3×30 Seconds
Erwin Smith Workout Routine: Optional Additional Training Resources
Parkour Training Resources
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Main MMA Training Resources
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Other MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
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