Last updated on April 14th, 2022 at 06:22 am
We’ve had our main two Ackermans, Levi and Mikasa, here at SHJ a handful of times now, but Kenny is swooping in.
Levi and Mikasa are some of the most popular characters within our Attack On Titan Inspired Workouts Database, but you guys have made it a point to want Kenny here at SHJ as well.
Kenny didn’t make it onto our list of the most popular Attack on Titan characters, but he did come in at number four among the most powerful non-titan Attack on Titan characters.
Kenny is personally one of my favorite “side” characters, and when I first learned of “Kenny the Ripper” I thought he was the coolest addition to the show.
So, while I get to fanboy out a bit while building this routine, Kenny will also make a great addition to our already awesome Attack On Titan Workout Placement Quiz.
Kenny Ackerman Stats:
Real Name: Kenny Ackerman
Height: 6’2
Weight: 264 lbs.
Anime: Attack On Titan
Powers: No
Kenny is actually quite tall, except his 264 pounds (listed as 120 kg) is far heavier than what should be listed.
His 6’2 makes him above average among male anime characters we’ve seen, although he’s still dwarfed by some of the behemoths within our Anime Workouts Database.
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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Kenny Ackerman 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!
Kenny Ackerman 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 learn more about Kenny we’re going to be pulling right from his Wiki Fandom page, which starts us off with this bit of a bio:
Kenny Ackerman was a member of the Military Police Brigade’s First Interior Squad and the captain of the Anti-Personnel Control Squad. Kenny was a vicious killer who would slit his victim’s throat. He was so proficient at not getting caught that he was considered by some to be an urban legend known as Kenny the Ripper. After meeting and befriending Uri Reiss, he worked for the crown, but secretly desired the “God-like power” that the Reiss family had possessed for himself.
He was the maternal uncle of Levi Ackerman and had taught the latter as a child on how to survive the Underground.
When we move on into his abilities they give us a great breakdown and we can begin to realize that we have our work cut out for us!
Here’s how they lead us off:
Decades ago, the one-day captain was an infamous serial killer who murdered within the capital and was capable of taking out over a hundred members of the Military Police, showing exceptional battle prowess. He was also very fast as he suddenly appeared behind Historia Reiss’ mother. Kenny’s speed was once again shown when confronting Annie Leonhart: not only did he manage to traverse the distance of several meters between them and get behind Annie without her noticing, but he was also able to dodge her kick with apparent ease. Despite her incredible fighting skills, Annie immediately opted to retreat into the sewers, implying she was unsure of a victory against him. On top of that, he was the leader of the First Interior Squad, showing high leadership skills.
From there they move on to say:
Levi Ackerman mentions learning quite a bit from him concerning how to out-maneuver his targets, suggesting that Kenny was highly intelligent and a strategic thinker.
When Levi felt the possibility of facing his old teacher, he was highly uneasy despite going head-on against Titans on a recurring basis. He is also very analytical and intelligent and is the one who taught Levi to think in the same strategic genius as he does, even outmaneuvering him and tricking Humanity’s best soldier into walking into a trap. The fact that he was able to teach an individual as skilled as Levi these things suggests that he is an adept teacher.
So one thing we immediately know is the Kenny is a bit insane.
But we also know that his speed and abilities are extremely powerful as well, and he deserved his slot among the most powerful non-titans in AOT.
They finish off his section of abilities with this bit on the anti-personnel vertical maneuvering equipment:
Like the Survey Corps, the First Interior Squad have vertical maneuvering equipment as well, called anti-personnel vertical maneuvering equipment. However, it is also equipped with guns so as to kill humans rather than Titans. He is able to use them to scale buildings at incredible speeds and assault his targets before they can react.
This was the gear we first saw Kenny swoop in with that made me think he was such an incredibly cool character to be introduced.
That being said: we’re going to be training to unlock Kenny’s speed and overall strength and maneuverability that is very clearly at the top of the list of our powerful AOT characters.
For that we’ll be using calisthenics based training paired with intensity work to make sure we’re up for the task.
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Kenny Ackerman Workout Routine
Training Volume:
5 days per week
Explanation:
For this one we’re training with 3 days of calisthenics and HIIT to work around Kenny’s maneuverability and speed and then we’re also tacking on a day solely devoted to endurance work and another which is our Ackerman Circuit Test to put our skills we’re slowly developing to the test overtime.
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.
Kenny Ackerman Workout Routine: Sample Schedule
Monday: Vertical Maneuvering HIIT and Calisthenics A
Tuesday: Ackerman Circuit Test
Wednesday: Vertical Maneuvering HIIT and Calisthenics B
Thursday: Kenny Endurance Work
Friday: Vertical Maneuvering HIIT and Calisthenics C
Saturday: Rest Day or MMA or Parkour Work
Sunday: Mandatory Rest Day
Kenny Ackerman Workout: Vertical Maneuvering HIIT and Calisthenics A
Warm Up HIIT Cardio (Or Sub MMA Training w/ Resources Below):
20-30 Minutes of Interval Training:
1 Minute ON: Sprint 6-10 MPH
1 Minute OFF: Walk 2-3.5 MPH
Calisthenics A:
Push Up
4×25
Air Squats
4×20
Dips
4×15
Lunges
4×10 each leg
Chin Ups
4×8
Core:
Sit Ups
3×25
Lying Leg Raises
3×20
Kenny Ackerman Workout Routine: Ackerman Circuit Test
In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).
If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.
(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)
Ackerman Circuit Test: Complete 4 Round For Time
Run 400M
40 Squats
30 Push Ups
20 Sit Ups
15 Dips
10 Pull Ups
Kenny Ackerman Workout: Vertical Maneuvering HIIT and Calisthenics B
Warm Up HIIT Cardio (Or Sub MMA Training w/ Resources Below):
20-30 Minutes of Interval Training:
1 Minute ON: Sprint 6-10 MPH
1 Minute OFF: Walk 2-3.5 MPH
Calisthenics B:
Plank to Push Ups
3×20
Pistol Squats
3×10 each leg
Pike Push Ups
3×10
L-Sit Holds
3×30 Seconds
Wall Sits
3×60 Seconds
Core:
Bicycle Crunches
3×30
Hanging Knee Raises w/ Twist
3×20
Kenny Ackerman Workout: Kenny Endurance 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:
- The Best HIIT Workouts
- Jump Rope Workout Database
- Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
Kenny Ackerman Workout: Vertical Maneuvering HIIT and Calisthenics C
Warm Up HIIT Cardio (Or Sub MMA Training w/ Resources Below):
20-30 Minutes of Interval Training:
1 Minute ON: Sprint 6-10 MPH
1 Minute OFF: Walk 2-3.5 MPH
Calisthenics C:
Wide to Close Push Ups
3×20
Bulgarian Split Squats
3×10 each leg
Wide Grip Pull Ups
3×10
Tricep Extensions (Bodyweight)
3×25
Planks
3×60 Seconds
Core:
V-Ups
3×25
Lying Leg Raises
3×20
Flutter Kicks
3×20
Kenny Ackerman 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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