Hange Zoe Workout: Train like AOT Survey Corps 14th Commander!

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

BONUS: Download the FREE Hange Zoe Workout Routine PDF

Next up for our Attack On Titan Inspired Workouts is the fan favorite Hange Zoe.

Hange Zoe came in among our list of The Most Popular Attack On Titan Characters of All Time – and is going to be a great addition to our Workout Placement Quiz.

You guys have been loving our AOT characters, and we can’t have continue without having Hange grace our Anime Workouts Database.

I mean hell, they even made our list of The Most Powerful Non-Titan Attack On Titan Characters as well.

So we definitely have our work cut out for us with this one.

Hange Zoe Stats:

Real Name: Hange Zoe

Height: 5’6

Weight: 132 lbs.

Anime: Attack On Titan

Powers: No

Hange Zoe comes in right around average height range if we compare them to other characters we’ve seen at SHJ.

And we know they definitely have a ton of muscle within that 132 pounds!

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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Hange Zoe 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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Hange Zoe 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 on Hange Zoe we’re going to pull right from their Wiki Fandom as usual.

The Attack on Titan Wiki Fandom actually provides some great information all the way throughout – starting with this for their bio:

Hange Zoë was the 14th commander of the Survey Corps, named so by Erwin Smith before his death. Hange was formerly a squad leader in charge of the Fourth Squad, having the duties of innovative inventing and conducting research on Titans, including Eren Yeager. After being promoted to commander, Hange was also in charge of expedition planning, management of the regiment, recruiting, and all the other responsibilities previously handled by Erwin. Upon their death, they were succeeded by Armin Arlert.

Hange Zoe’s main strength is their intelligence level.

Here’s how they describe it in their abilities and powers section of the Wiki Fandom:

Hange’s abilities as a soldier were an extremely valuable asset to humanity. Their different approach to Titans had yielded an impressive amount of information and research. Hange’s capabilities were noticed by their teammates, especially their superior Erwin Smith who named Hange his successor. Hange’s persistence and drive for knowledge often aided in acquiring information. Hange would spend hours studying Titan subjects and Eren Yeager when he was transformed. Thanks to information left behind by Ilse Langnar, Hange was able to get authorization to resume Titan capture operations in the Survey Corps despite being turned down several times. This information had aided Hange in a great deal of their work with the Titans. However, Hange was often reckless when working around Titans and because of this they would often endanger themselves and sometimes others. Hange demonstrated an impressive resolve when put under great pressure, as they were able to use their intelligence and wits paired with any means necessary to devise cunning plans and inventions. They also could lead people who oppose humanity to do what Hange needed them to do, such as Minister Nick, Djel Sannes, Flegel Reeves, Roy and Peaure of Berg Newspapers, and even Erwin and Levi. Despite being a quick thinker, Hange was known to show great anger from time to time and little remorse when faced with people who have the means to help humanity but do not.

They continue on to talk about their vertical maneuvering equipment as well, though.

Here’s what they give us for that section:

Hange’s intelligence and wits were not their only valuable features. They displayed superior skills when operating their vertical maneuvering equipment. Due to their passion for Titans, Hange was constantly very close to them and because of this, they had developed an impressive reaction time that helped them to always slip through their fingers. Their many years in the Survey Corps had helped them to master the equipment and they were easily able to take down Titans with their blades.

So while we won’t be building out a workout routine around getting smarter, we will be building it out around her Survey Corps training in general and sticking with our calisthenics and bodyweight training that we’ve seen among our Attack On Titan routines.

For this we’ll actually be scaling down a bit from what we’re used to seeing with our Assassin Calisthenics 90 Day System techniques within some of our other routines.

Our Assassin Calisthenics has even been used to train new U.S. Marines, so we’ll still be utilizing some tactics from there, but a bit scaled back and working up to it!

Get ready!

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Hange Zoe Workout Routine

Last Chance: Download the FREE Hange Zoe Workout Routine PDF

Training Volume:

3-5 days per week

Explanation:

To train like Hange Zoe we’ll be utilizing 3 days of calisthenics training and 2 days of endurance and HIIT training to work on our parkour style endurance that will be perfect for vertical maneuvering.

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Hange Zoe Workout Routine: Sample Workout Schedule

Monday: Commander Survey Corps Calisthenics A

Tuesday: Vertical Maneuvering Endurance Work

Wednesday: Commander Survey Corps Calisthenics B

Thursday: Vertical Maneuvering Endurance Work

Friday: Commander Survey Corps Calisthenics C

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

Hange Zoe Workout Routine: Commander Survey Corps Calisthenics A

Warm Up:

Walk/Jog 5-15 Minutes

Workout:

Air Squats

3×20

Knee Push Ups

3×15

Sit Ups

3×15

Dips

3×10

Pull Ups

3×8

Hange Zoe Workout Routine: Vertical Maneuvering Endurance Work

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:

Hange Zoe Workout Routine: Commander Survey Corps Calisthenics B

Warm Up:

Walk/Jog 5-15 Minutes

Workout:

Lunges

3×20 total

Decline Push Ups

3×15

Lying Leg Raises

3×15

Plank Push Ups

3×10

Chin Ups

3×8

Hange Zoe Workout Routine: Vertical Maneuvering Endurance Work

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:

Hange Zoe Workout Routine: Commander Survey Corps Calisthenics C

Warm Up:

Walk/Jog 5-15 Minutes

Workout:

Glute Bridges

3×20

Wide To Close Push Ups

3×15

V-Ups

3×15

Chair Dips

3×10

Wide Grip Pull Ups

3×8

Hange Zoe Workout Routine: Optional Additional Training Resources

Parkour Training Resources

Main MMA Training Resources

Other MMA Training Resources:

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