Merlin Workout Routine: Train to Become The Seven Deadly Sins Mage!

Last updated on September 30th, 2021 at 06:50 pm

BONUS: Download the FREE Merlin Workout Routine PDF

One show that I’m eager to get back here at SHJ is Seven Deadly Sins!

We had a handful of characters show up previously, but then we hit a bit of a break after you guys flooded me with requests for our Zeldris Inspired Workout.

Now we’re back this week adding at least three more characters to our Seven Deadly Sins Inspired Workouts within our larger Anime Workouts Database.

And, they’ll all be characters we were lucky enough to see on our list of The Most Powerful Seven Deadly Sins Characters of All Time.

Merlin’s routine is going to also be a great addition to our Seven Deadly Sins Workout Placement Quiz as well.

Merlin Stats:

Real Name: Merlin

Height: 5’10

Weight: 126 lbs.

Anime: Seven Deadly Sins

Powers: Yes

Merlin comes in quite tall compared to other female characters (and celebs) we’ve seen at SHJ.

And her 126 lbs. is also fairly light, although it does fit her slim and toned physique.

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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Merlin 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 Seven Deadly Sins Inspired Workout?
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Merlin 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 get started with our Merlin research we’re going to be pulling right from her Wiki Fandom page.

They lead with a brief bio, which states:

Merlin of the Seven Deadly Sins. She is regarded as the greatest mage in Britannia. Her Sacred Treasure is the Morning Star Aldan, a floating orb she can summon at will and often uses in conjunction with her spells and her inherent power Infinity. The name “Merlin” is actually an alias as her true name is unpronounceable to humans.

For the sake of Merlin’s research section we’ll also be utilizing a lot of the information that they share from her appearance section.

The reason for this is that much of Merlin’s (essentially all of them, actually) abilities and powers are magical and won’t translate well to our training.

That being said, we’ll be training around her overall aesthetic like we’ve done in the past for anime characters.

Here’s what they give us for her appearance section:

Ten years ago, Merlin wore a full set of armor with a unique helm that resembled a beetle, like the rest of her fellow Seven Deadly Sins. This armor set had a long dress, and she wore high-heeled boots. Merlin’s wanted poster depicts her as a young woman with long dark-colored hair. Her Seven Deadly Sins tattoo is located on the left side of her neck and is colored red, hence her nickname as the “Crimson Pig”.

Ten years afterwards, Merlin was first seen wearing a long violet cloak that covered her whole body and her face, making her sex ambiguous. When the cloak was ripped apart, Merlin was shown to look very similar to her appearance on her wanted poster. She is seen as a slim, attractive, tall woman with three beauty marks below her right eye (though after her reappearance after Hendrickson’s defeat, she appears to only have a single, lower-placed, larger beauty mark). Her outfit consists of a highly revealing and open fur collared long coat, with heart shaped buttons, short shorts that resemble panties with a heart on it, and thigh high boots. Merlin’s hair is at shoulder length and black.

After having her magic seal spell reflected back by Chandler’s Full Counter, it is revealed that her true form is that of a child. In this form, she is described as an adorable child by Chandler with long black hair reaching her mid-back.

At the end of the Demon King arc, Merlin was left with burns around her chin and mouth. She herself decides to keep the burns as a symbol of Escanor’s existence after he died.

I kept all the information in there, including parts about her outfits considering we have a lot of members of The SHJ Army who love to not only transform into these characters but also cosplay as them as well.

She also has a VERY long list of powers and abilities, which they give a full breakdown for within the Wiki Fandom I originally linked to.

For the sake of breaking it down just a bit for this article, though, I’ll also be pulling from her Hero Fandom as well, which gives us this list:

Intelligence
Vast magical prowess
Infinity Ability
Barrier creation
Cryokinesis
Aerokinesis
Aquakinesis
Pyrokinesis
Electrokinesis
Toxikinesis
Chronokinesis
Umbrakinesis
Curses
Mind control resistance
Flight
Form alteration
Magical sense
Heightened awareness
Power amplification
Teleportation
Magic cancellation
Durability

As you can tell, Merlin is extremely powerful.

For the sake of training to unlock her physique while also keeping in mind her vast power we will be using calisthenics and bodyweight training that pulls from techniques we also use within our Assassin Calisthenics 90 Day System.

This programming has even been used to help train new U.S. Marines, so we’ll be pulling parts while also scaling down to focus on a more aesthetic-changing approach.

Get ready for some intensity, but don’t be afraid to scale!

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Merlin Workout Routine

Last Chance: Download the FREE Merlin Workout Routine PDF

Training Volume:

3-5 days per week

Explanation:

We’re going to be training with 3 days of calisthenics circuits per week and then 2 days of endurance and/or HIIT training per week as well – which can be scaled down and cut if needed. I’ll also be providing some alternative training options for you guys looking to step it up a bit as well.

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Merlin Workout Routine: Sample Schedule

Monday: Merlin Mage Calisthenics Circuit A

Tuesday: Seven Deadly Sins Endurance or HIIT

Wednesday: Merlin Mage Calisthenics Circuit B

Thursday: Seven Deadly Sins Endurance or HIIT

Friday: Merlin Mage Calisthenics Circuit C

Saturday: Rest or Optional Additional Work

Sunday: Rest Day

Merlin Workout Routine: Merlin Mage Calisthenics Circuit A

Warm Up:

25 Jumping Jacks

25 High Knees

25 Mountain Climbers

Workout: Complete 2 Rounds

800M Run

45 Second Plank Hold

30 Air Squats

25 V-Ups

20 Push Ups

15 Pike Push Ups

10 Dips

Merlin Workout Routine: Seven Deadly Sins Endurance or HIIT

For your endurance, HIIT or MMA/Parkour 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:

Merlin Workout Routine: Merlin Mage Calisthenics Circuit B

Warm Up:

25 Jumping Jacks

25 High Knees

25 Mountain Climbers

Workout: Complete 5 Rounds

30 Jump Rope Skips

20 Crunches

10 Knee Push Ups (or Pause Push Ups)

20 Lunges (Total)

30 Jump Rope Skips

20 Lying Leg Raises

10 Inch Worms

20 Second Hollow Hold

30 Jump Rope Skips

Merlin Workout Routine: Seven Deadly Sins Endurance or HIIT

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:

Merlin Workout Routine: Merlin Mage Calisthenics Circuit C

Warm Up:

25 Jumping Jacks

25 High Knees

25 Mountain Climbers

Workout: Complete 4 Rounds

400M Run

30 Glute Bridges

25 Push Ups (Scale to Knee or Pause)

20 Donkey Kicks (Each Leg)

15 Plank to Push Ups

10 Box Jumps (Or Step Ups)

Merlin Workout Routine: Optional Additional Training Resources

Parkour Training Resources

Main MMA Training Resources

Other MMA Training Resources:

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