Moon Knight Calisthenics Workout: Train like Marvel’s Marc Spector!

Moon Knight is coming, and we need to prepare.

We’ve already had our original Moon Knight Inspired Workout here at SHJ, but now it’s time to take a different spin on it and train around calisthenics – for all our bodyweight trainers out there.

We know our new Moon Knight is Oscar Isaac, but we also have a lot of members in The SHJ Army looking to embody him as well.

While we have a ton of other characters among our Marvel Inspired Workouts that I would say are frontrunners, I also think Moon Knight is quickly moving up the list.

This one is also going to give a fun way to add another answer to the growing list of people taking our Marvel Workout Placement Quiz as well.

Moon Knight Stats:

Real Name: Marc Spector

Height: 6’2

Weight: 225 lbs.

Comic: Marvel

Powers: Yes

Moon Knight is actually fairly tall, and carries a ton of muscle on his big frame.

Although he obviously is dwarfed by some of the behemoths among our Superhero Workouts Database here at SHJ.

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.

Want The Unofficial Marvel Workout Booklet?
Grab The Unofficial Marvel Workout Booklet and Unleash Your Inner Superhero!

Moon Knight Calisthenics 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.

Need Help Choosing The Best Marvel Inspired Workout?
Take The Marvel Workout Placement Quiz Now!

Moon Knight Calisthenics 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.

Even though we’ve already done our research on Moon Knights background and abilities, we’re going to be going through it again for this one considering that initial research dates back to 2018, and we surely have hundreds of thousands of new members now.

For that we’re going to be pulling right from his Wiki Fandom page.

We’re going to be starting right with some base background information:

Marc Spector is better known as the vigilante Moon Knight. Once a mercenary, Marc Spector was left for dead in the desert, where he was revived by the Moon god Khonshu. Appointed as Khonshu’s fist and high priest, Moon Knight enacts justice to protect those who travel at night. Spector also suffers from dissociative identity disorder, which has paved the way for his use of other identities, including millionaire Steven Grant and cab driver Jake Lockley.

From there we can go into Moon Knight’s powers and abilities and break down some of the things that make him amazing.

We’re going to start with his powers/enhancements, which they list as such:

Enhanced Brain Function: After being brought back to life by the moon god Khonshu, Marc’s brain structure was fundamentally changed due to being in brain-to-brain contact with him, stating that his brain was rebuilt as a god’s weapon. While the full extent of the changes Marc’s mind has gone through are not known, he has displayed a mental resistance to telepathic attacks. When Hawley had entered Moon Knight’s mind, he was instantly overwhelmed, due to its supernatural nature. Moon Knight had complete control over his mindscape and was able to attack and capture Hawley, leaving him catatonic in the real world.

Immortality: Moon Knight’s pact with Khonshu granted him the advantages of immortality. He has been brought back to life by Khonshu on three occasions.

We’re not going to be able to become immortal with our training, and unfortunately I also won’t be training you to have enhanced brain functionality either.

Moving into Moon Knight’s abilities, which are actually what will be helping us build out his routine even more, we can start with what they lead us off with – which is kind of an overview:

Over the course of his life as a boxer, U.S. Marine, mercenary, and costumed superhero, Marc Spector has become an expert at hand-to-hand combat techniques and various martial arts. He is an Olympic-level athlete and a skilled acrobat and gymnast, and excels as a combat strategist.

In this breakdown it actually makes a lot of sense that we are going to be working with calisthenics and bodyweight training as Spector was an Olympic-level athlete and skilled acrobat and gymnast!

I’ll even be bringing in some warm ups and training regimes that we’ve seen from actual Olympic-level gymnasts here at SHJ within our Celebrity Workout Routines and research.

From there they also break down his physical strength before going on to list the rest of the abilities we’ll have to keep in mind while building out our workout:

Currently, Spector has the strength of a normal human male of his age, height, and build who engages in intensive regular exercise. He could formerly press lift twice his bodyweight; 450 lbs, but since losing his powers he has been routinely weightlifting and is likely stronger. According to the Official Handbook of the Marvel Universe Vol 1 9, at his strongest, under the light of the full moon, he can lift about 2 tons.

This is another good breakdown to go on because it does tell us that he has used weightlifting since losing his powers, which is something we need to keep in mind.

Although, we will definitely be training with high intensity and a ton of progressive overload to be able to increase our overall strength level.

To finish off our research I’ll be listing the rest of his abilities, which they give us as follows:

• Expert Pilot
• Expert Detective
• Interrogation Expert
• Master Marksman
• Weapons Master
• Master Martial Artist
• Multilingual
• Pain Resistance
• Telepathic Resistance

None of this is going to change our routine that much considering what we already have to go on – but it is all relevant to Moon Knight’s background and should be included in our overall research.

To reiterate, we’re going to be building this one out based on calisthenics and bodyweight training, while factoring in Moon Knight’s overall strength and the fact that he was an Olympic-level athlete, gymnast and acrobat.

So expect a lot of volume, high intensity, and room to scale up or down depending on your overall fitness level.

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Moon Knight Calisthenics Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be working around 3 days of high volume calisthenics and acrobat training, mixing in what we’ve learned from research on actual Olympic level gymnasts and even acrobats, and then we’ll also have a day devoted to hero endurance and one final day for you to test your skills either weekly or biweekly on a Moon Knight Circuit Test (which will also be sticking to calisthenics and endurance work).

Want To Upgrade This Workout? 

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.

Moon Knight Calisthenics Workout: Sample Schedule

Monday: Marc Spector Gymnast Calisthenics A

Tuesday: Moon Knight Calisthenics Circuit Test

Wednesday: Marc Spector Gymnast Calisthenics B

Thursday: Hero Endurance Work

Friday: Marc Spector Gymnast Calisthenics C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Moon Knight Calisthenics Workout: Marc Spector Gymnast Calisthenics A

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Clap Push Ups

3×20

B. L-Sit Hold

3×30 Seconds

Superset Two: 

A. Air Squats

3×20

B. Superman Hold

3×30 Seconds

Superset Three: 

A. Dips

3×15

B. Hollow Hold

3×30 Seconds

Superset Four: 

A. Pull Ups

3×10

B. Plank Hold

3×60 Seconds

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Moon Knight Calisthenics Workout Routine: Moon Knight Calisthenics 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!)

Moon Knight Calisthenics Circuit Test: Complete 4 Rounds for Time

400M Run

30 Push Ups

25 Sit Ups

20 Double Unders

15 Hanging Leg Raises (or Lying)

10 Box Jumps

Moon Knight Calisthenics Workout: Marc Spector Gymnast Calisthenics B

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Decline Push Ups

3×25

B. Superman Hold

3×30 Seconds

Superset Two: 

A. Glute Bridges

3×20

B. Hollow Hold

3×30 Seconds

Superset Three: 

A. Plank to Push Ups

3×15

B. L-Sit Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Side Planks

3×30 Seconds Each Side

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Moon Knight Calisthenics Workout Routine: Hero 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

Moon Knight Calisthenics Workout: Marc Spector Gymnast Calisthenics C

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Wide to Close Push Ups

3×30

B. Hollow Hold

3×30 Seconds

Superset Two: 

A. Wide to Close Squats

3×20

B. L-Sit Hold

3×30 Seconds

Superset Three: 

A. Skull Crushers

3×15

B. Superman Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Straight Arm Plank Hold

3×60 Seconds

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Moon Knight Calisthenics 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

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.