Ymir Workout Routine: Train like The Attack On Titan Jaw Titan!

Last updated on February 6th, 2022 at 10:10 pm

It’s been a long time coming for Ymir to get her spot among our Attack On Titan Inspired Workouts.

We’ve seen tons of AOT characters, and Ymir recently came in at number five among our top ten Attack On Titan girls which secured her slot this week.

For this one we won’t be training around her abilities in Titan Form, though – we’ll be taking a deep dive into her training for the 104 Training Corps and Survey Corps.

On top of making it among the top AOT girls, Ymir also just missed a slot among our most popular Attack On Titan characters of all time, landing in the runner up section – which means she’ll definitely be a fun character for people to get when they take our Attack On Titan Workout Placement Quiz as well.

Ymir Stats:

Real Name: Ymir

Height: 5’6

Weight: 139 lbs.

Anime: Attack On Titan

Powers: Yes

Ymir comes in around 5’6, which makes her around average height compared to both female anime characters and female celebrities we’ve seen at SHJ.

Unless we’re talking about her Titan Form, which has her standing in at roughly 16 feet tall!

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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Ymir 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 Attack On Titan Inspired Workout?
Take The Attack On Titan Workout Placement Quiz Now!

Ymir 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 Ymir we’re going to be pulling right from her Wiki Fandom page, which leads us off with a brief bio:

Ymir was a graduate of the 104th Training Corps and a former member of the Survey Corps. She also had the ability to transform into the Jaw Titan, and had knowledge about the true nature of Titans and the history of the world outside the Walls.

When we move down into her abilities section they tell us a bit about her physical abilities without her titan form, but then also include a large section about her titan powers as well – which we will actually be covering just to give the full scope of Ymir as a character.

But, let’s start off with what they tell us about her physical abilities (non-titan) to learn what we’ll be working with to build this workout:

Ymir possessed great physical ability even in human form. She also showed to be fully capable in combat and the using of weapons. During her time as a trainee, it had been rumored that she started slacking off to ensure Historia a spot in the top ten. It is said by Keith Shadis that she had a lot of potential, and easily could have made it in the top ten.

That’s high praise from Keith Shadis, which means we’re definitely working with a gifted and talented character.

When we move into her titan abilities they tell us all about the powers that come with her Jaw Titan form:

Ymir was able to transform herself into the Jaw Titan, a 5-meter Titan. She gained this ability after she ate Marcel Galliard, a Warrior from Marley, in the year 845.

• Speed: Despite her small size, Ymir’s Titan form had above average speed and agility, which made it easy for her to climb walls and trees. She dispatched multiple enemies in quick succession by biting them in their nape while using her claws and pointed teeth, a clever tactic used by her several times. Against humans or other Titans in a forest, Ymir would have the advantage, as she could swiftly outmaneuver them. However, her size has proven to be a problem since she was easily overpowered by Titans not long after her transformation at Utgard Castle.
• Partial Transformation: Ymir possessed the ability to partially emerge from the nape of her Titan form, allowing her to interact with others while still transformed. This appears to be a defining ability of the Jaw Titan, as Porco Galliard does the same during the Raid on Liberio. However, Uri Reiss did the same thing with the Founding Titan.
• Regeneration: Like other Titans, Ymir had shown the ability to automatically heal any injury and even regrow entire limbs. When she lost her right arm and leg at the battle of Utgard Castle, she was able to regenerate them in a matter of hours.
• Communication: While others with the power of the Titans, such as Eren Yeager, are unable to form words while transformed, Ymir was skilled enough to communicate through her Titan form, though she was unable to speak as eloquently as Zeke Yeager’s Beast Titan or Pieck Finger’s Cart Titan.

For this one we’ll be training using calisthenics, like we see many of our AOT characters within our Calisthenics Workouts, and disregarding the powers that come directly from her titan form.

We have seen our fair share of Training Corps and Survey Corps members here at SHJ by now, so we won’t have a hard time with the lack of information given for Ymir’s abilities.

Be ready for a high intensity and scalable workout.

Ymir Workout Routine

Training Volume:

3-5 days per week

Explanation:

We’ll be following the structure we usually see with our Training Corps and Survey Corps members with 3 days of calisthenics training (although specific to Ymir) and then 1 day devoted to a Jaw Titan Circuit Test and a final day devoted to extra endurance training.

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.

Ymir Workout Routine: Sample Schedule

Monday: Survey Corps Calisthenics and Core A

Tuesday: Jaw Titan Circuit Test

Wednesday: Survey Corps Calisthenics and Core B

Thursday: Military Endurance Work

Friday: Survey Corps Calisthenics and Core C

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

Sunday: Rest Day

Ymir Workout Routine: Survey Corps Calisthenics and Core A

Warm Up: 

Walk/Run for 5-10 Minutes

Workout: 

Air Squats (Scale with Chair)

3×25

Push Ups (Scale to Knee or Pause Push Ups)

3×20

Mountain Climbers (Scale by Slowing Down and Using Breaks)

3×15

Dips (Scale with Chair)

3×10

Pull Ups (Scale to Pike Push Ups, or Assisted Pull Ups)

3×8

Optional Core Work:

Sit Ups (Scale to Crunches)

3×20

Lying Leg Raises (Scale by Bending Knees)

3×20

Hollow Hold (Scale with Breaks)

3×30 seconds

Ymir Workout: Jaw Titan 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!)

Jaw Titan Circuit Test: Complete 3 Rounds For Time

Push Ups x 45 Seconds

15 Seconds Rest

Jumping Jacks x 45 Seconds

15 Seconds Rest

Lunges x 45 Seconds

15 Seconds Rest

Pull Ups (or Pike Push Ups) x 45 Seconds

15 Seconds Rest

Sit Ups x 45 Seconds

15 Seconds Rest

Dips x 45 Seconds

15 Seconds Rest

Ymir Workout Routine: Survey Corps Calisthenics and Core B

Warm Up: 

Walk/Run for 5-10 Minutes

Workout: 

Glute Bridges

3×25

Decline Push Ups (Scale to Knee or Pause Push Ups)

3×20

Plank to Push Ups

3×15

Dips (Scale with Chair)

3×10

Chin Ups (Scale to Pike Push Ups, or Assisted Pull Ups)

3×8

Core Work:

V-Ups (Scale to Crunches)

3×20

Lying Leg Raises (Scale by Bending Knees)

3×20

Superman Hold (Scale with Breaks)

3×30 seconds

Ymir Workout: Military 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

Ymir Workout Routine: Survey Corps Calisthenics and Core C

Warm Up: 

Walk/Run for 5-10 Minutes

Workout: 

Lunges

3×15 each leg

Wide to Close Push Ups (Scale to Knee or Pause Push Ups)

3×20

Donkey Kicks

3×15 each leg

Skull Crushers (Calisthenics Variation)

3×10

Wide Pull Ups (Scale to Pike Push Ups, or Assisted Pull Ups)

3×8

Core Work:

Sit Ups (Scale to Crunches)

3×20

Lying Leg Raises (Scale by Bending Knees)

3×20

Plank Hold

3×60 seconds

Ymir 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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