Last updated on October 11th, 2023 at 06:06 pm
This week we’re coming back in for more Seven Deadly Sins Inspired Workouts.
We have seen some of the big heavy hitters from SDS, but there are still a TON of characters that need to make their way into our Anime Workouts Database.
And King Arthur is one of them.
He’s lean and mean (not literally) and going to be a ton of fun to build out what will be another calisthenics based workouts within our Calisthenics Workout Database.
Which will also be a great addition to our Seven Deadly Sins Workout Placement Quiz as well!
Arthur Pendragon Stats:
Real Name: Arthur Pendragon
Height: 5’7
Weight: 141 lbs.
Anime: Seven Deadly Sins
Powers: Yes
King Arthur is fairly short and light, especially compared to some other SDS characters we’ve seen like Escanor and Mael!
That being said, he doesn’t necessarily fall into the shortest range among male anime characters – as they tend to be on the shorter side than we’re used to.
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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Arthur Pendragon 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 Seven Deadly Sins Workout Placement Quiz Now!
Arthur Pendragon 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.
Jumping right into our research we’re going to be pulling right from King Arthur’s Wiki Fandom page, which leads us off with a very brief bio:
Arthur Pendragon is the current king and ruler of Camelot and holder of the legendary sword, Excalibur.
Thankfully they go into much more detail when we move into his powers and abilities section.
Here they begin to tell us about his unique abilities, but also how they relate to his sword:
Arthur in the past carried a golden sword and was geared with golden metal armor. Arthur appears to be a very capable combatant as he easily blocked Hendrickson’s surprise attack and simultaneously dealt a counter strike, dealing a blow on the Great Holy Knight. Arthur’s swordsmanship skill is far above that of an ordinary human, as Arthur was able to fight evenly with Hendrickson and had great speed. But Hendrickson knew that Arthur was holding back for reasons unknown.
Arthur appeared to already have a high degree of strength in his youth as shown by being able to pull the sword Excalibur from its stone with ease. While Arthur himself does not know the limits of his own power, it is said that holding and using the legendary sword Excalibur allows him to access its full potential.
From there they go on to tell much more about his connection, which won’t necessarily help us build out the routine more than from what we’ve already learned, but is great to know about Arthur:
When wielding Excalibur, Arthur is empowered by the souls of all the master swordsmen who previously wielded the holy sword, and as a result he possesses full knowledge of different swordsmanship styles from the previous wielders of Excalibur and can use them with masterful ease. Arthur also gains a massive increase in speed and strength when wielding Excalibur, as shown when he was capable of fighting against Meliodas in his Assault Mode, Zeldris, Cusack and Chandler, even although none of them were using their full powers.
He seems to carry a type of immunity or resistance to Commandments as Zeldris was curious why his Piety did not effect Arthur. He has also been noted by Orlondi to lack a presence which explains his skill in sneaking up on demons and dispatching them without ever being caught.
After being awakened as the “King of Chaos”, Arthur obtains the power of Chaos, who chose to coexist within him. Unconsciously, Arthur was capable of altering reality yet didn’t possess any conscious control over it at first unlike Cath, who showed immediate proficiency with the power after taking a fragment from Arthur’s arm. But after overcoming Cath’s illusion in their second fight, he was consciously able to manifest a mouth-like vortex to absorb Cath upon realizing how to defeat him and declared himself the King of Chaos, accepting his new power.
We’ve also ranked some of our Seven Deadly Sins characters power levels based on magic, strength and spirit – and now we’re going to do that for King Arthur as well considering it will give us a great direction for our programming.
While King Arthur is extremely powerful and with that comes great speed and strength with his incredible swordsmanship – a lot of his overwhelming and overall power level comes from magic (specifically with Excalibur).
His magic levels are ranked at 37,600, while his strength comes in at 900.
For that reason I think it works perfectly for us to use bodyweight and calisthenics training.
We’ll be pulling tactics we’ve utilized within our Assassin Calisthenics 90 Day System, which has even been used to help train new U.S. Marines – while also keeping the Arthur Pendragon flair.
And he’s definitely not the first swordsman to hit SHJ – so I think we’re ready for this!
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Arthur Pendragon Workout Routine
Training Volume:
4-6 days per week
Explanation:
For this one we have a 4 day split with calisthenics and mini circuits to replicate both strength and intensity of King Arthur!.
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Arthur Pendragon Workout Routine: Sample Workout Schedule
Monday: Excalibur Calisthenics, Core, Cardio and Circuits A
Tuesday: Excalibur Calisthenics, Core, Cardio and Circuits B
Wednesday: Optional Endurance and/or HIIT Work
Thursday: Excalibur Calisthenics, Core, Cardio and Circuits C
Friday: Excalibur Calisthenics, Core, Cardio and Circuits D
Saturday: Optional Endurance and/or HIIT Work
Sunday: Mandatory Rest Day
Arthur Pendragon Workout Routine: Excalibur Calisthenics, Core, Cardio and Circuits A
Cardio:
Warm Up with a 800-1600m Run
(This translates to 1/2-1 Mile)
Calisthenics and Core:
Sit Ups
3×30
Air Squats
3×25
Push Ups
3×20
Lying Leg Raises
3×15
Dips
3×10
Pull Ups or Pike Push Ups
3×5
Mini-Circuit A:
Complete 3 Rounds
20 Explosive Push Ups
10 Wall Climbs
20 Air Squats
10 Plank to Push Ups
Arthur Pendragon Workout Routine: Excalibur Calisthenics, Core, Cardio and Circuits B
Cardio:
Warm Up with a 800-1600m Run
(This translates to 1/2-1 Mile)
Calisthenics and Core:
V-Ups
3×30
Box Jumps
3×25
Decline Push Ups
3×20
Hanging Leg Raises
3×15
Tricep Extensions
3×10
Chin Ups
3×5
Mini-Circuit B:
Complete 3 Rounds
1 Minute Plank
30 Sit Ups
20 Lying Leg Raises
50 Flutter Kicks
30 Second Hollow Hold
Rest as Needed
Arthur Pendragon Workout Routine: Optional Endurance and/or HIIT Work
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:
- 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:
Arthur Pendragon Workout Routine: Excalibur Calisthenics, Core, Cardio and Circuits C
Cardio:
Warm Up with a 800-1600m Run
(This translates to 1/2-1 Mile)
Calisthenics and Core:
Slow Crunches
3×30
Lunges
3×26
Wide Push Ups
3×20
Lying Leg Raises with Hip Thrust
3×15
Plank to Push Ups
3×10
Wide Grip Pull Ups
3×5
Mini-Circuit C:
Complete 3 Rounds
30 Planking Shoulder Taps
20 Decline Push Ups
10 Box Jumps
Arthur Pendragon Workout Routine: Excalibur Calisthenics, Core, Cardio and Circuits D
Cardio:
Warm Up with a 800-1600m Run
(This translates to 1/2-1 Mile)
Calisthenics and Core:
Sit Ups with Twist
3×30
Glute Bridges
3×25
Close to Wide Push Ups
3×20
Knee Tucks
3×15
Dips
3×10
Pull Ups or Pike Push Ups
3×5
Mini-Circuit D:
Complete 3 Rounds
10 Inch Worm Push Ups
10 Alternating Pistol Squats
10 Military Pull Ups
Arthur Pendragon 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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