It’s time to bring back some more Attack On Titan Inspired Workouts.
Considering the overwhelming response we got by bringing back Levi for another routine, this time a weight training routine (as opposed to our original calisthenics routine).
Historia came in at number ten among the most popular Attack On Titan characters of all time, but didn’t quite make our list of the most powerful Attack On Titan characters.
With that said, we will be focusing on her abilities learned from her experience in the Training Corps and Survey Corps and stick to the format we love using for our AOT characters, which revolves around bodyweight and calisthenics training with a mix of endurance work.
Think military style training!
Historia will be another fun character to be able to share among our Attack On Titan Workout Placement Quiz as well.
Historia Reiss Stats:
Real Name: Historia Reiss
Height: 4’7
Weight: 92 lbs.
Anime: Attack On Titan
Powers: No
Historia is actually extremely short.
We have seen a handful of other super short female characters within our Anime Workouts Database, but she is definitely among the shortest.
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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Historia Reiss 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!
Historia Reiss 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 Historia and what we’ll need to know in order to build out this routine we’ll be pulling right from her Wiki Fandom page, which starts with a longer bio than we are used to seeing:
Historia Reiss is the current Queen of the Walls. She is also the illegitimate child of the nobleman Rod Reiss and is the last remaining member of the Reiss royal family. She was raised in isolation on one of the Reiss family estates until the fall of Wall Maria.
Shortly after, her mother was murdered in front of her, and Historia was coerced into renouncing her name and claim to the Reiss heritage, taking on the new identity of Krista Lenz, and entering military service, which was expected to result in her death.
Largely thanks to Ymir’s influence, she graduated as the 10th best soldier within the 104th Training Corps and joined the Survey Corps. She eventually reclaimed her true name, becoming an important asset to the Corps and ascending to the throne after the success of the revolution against the government.
This gives us a ton of information about Historia’s background, but possibly the most important part here (in terms of what we will use to build out the workout) is the fact that she graduated as the 10th best soldier within the 104th Training Corps and joined the Survey Corps!
Clearly Historia is extremely strong, and just because she wasn’t listed as one of the strongest doesn’t mean we can underestimate her.
When we move down into her abilities we learn a bit more about her, but not nearly as much as we’re used to seeing for our Attack On Titan characters.
Here’s what they say:
Historia is a strong soldier who graduated tenth in her class, although Ymir slacked off to improve Historia’s ranking. She has mastered the vertical maneuvering equipment and she can kill Titans effectively.
She is also proficient in hand to hand combat, able to throw Rod Reiss, who is heavier and taller than her.
Thankfully this is actually enough to go on considering what we know about the Training Corps and Survey Corps; especially from having researched tons of other Attack On Titan characters within our Workouts Database.
As I mentioned above, we’ll be training utilizing strictly calisthenics and bodyweight training.
I’ll also be sticking to a beginner to intermediate level, but you’ll be able to scale up if you’d like to and continue working your way up to more challenging routines over time.
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Historia Reiss Workout Routine
Training Volume:
3-5 days per week
We’re going to be training with 3 days a week of a fairly basic calisthenics routine paired with a Survey Corps Calisthenics Circuit Test you can do weekly, biweekly, or even test your skills at once per month, and then a final day devoted purely to endurance work.
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Historia Reiss Workout Routine: Sample Schedule
Monday: Training Corps Calisthenics A
Tuesday: Survey Corps Calisthenics Circuit Test
Wednesday: Training Corps Calisthenics B
Thursday: Survey Corps Endurance Work
Friday: Training Corps Calisthenics C
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Historia Reiss Workout Routine: Training Corps Calisthenics A
Warm Up:
Walk/Run 10 Minutes
Workout:
Decline Push Ups (Scale to Knee Push Ups or Pause Push Ups)
3×20
Jump Squats (Scale to Air Squats or Air Squats onto Chair)
3×20
Sit Ups (Scale to Crunches)
3×20
Lying Leg Raises (Scale UP to Hanging Leg Raises, or down with bent knees)
3×20
Dips (Scale to Chair Dips)
3×15
Glute Bridges
3×15
Pull Ups (Scale to Pike Push Ups)
3×10
Historia Reiss Workout Routine: Survey Corps 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!)
Historia Reiss Calisthenics Circuit Test: Complete for Time
Run 1 Mile
Complete 4 Rounds:
20 Sit Ups
15 Air Squats
10 Clap Push Ups
5 Burpees
Historia Reiss Workout Routine: Training Corps Calisthenics B
Warm Up:
Walk/Run 10 Minutes
Workout:
Explosive Push Ups (Scale to Knee Push Ups or Pause Push Ups)
3×20
Wide to Close Squats (Scale to Air Squats or Air Squats onto Chair)
3×20
Sit Ups with Twist (Scale to Crunches)
3×20
Lying Leg Raises (Scale UP to Hanging Leg Raises, or down with bent knees)
3×20
Plank to Push Ups
3×15
Lunges
3×16
Wide Pull Ups (Scale to Pike Push Ups)
3×10
Historia Reiss Workout Routine: Survey Corps 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
Historia Reiss Workout Routine: Training Corps Calisthenics C
Warm Up:
Walk/Run 10 Minutes
Workout:
Wide to Close Push Ups (Scale to Knee Push Ups or Pause Push Ups)
3×20
3 Second Pause Squats (Scale to Air Squats or Air Squats onto Chair)
3×20
Sit Ups (Scale to Crunches)
3×20
Lying Leg Raises (Scale UP to Hanging Leg Raises, or down with bent knees)
3×20
Skull Crushers (Scale to Chair Dips)
3×15
Skater Lunges
3×16
Chin Ups (Scale to Pike Push Ups)
3×10
Historia Reiss 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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