Last updated on January 11th, 2023 at 07:22 am
We’re getting more Vinland Saga soon, which means we’re also bringing more characters into our Vinland Saga Inspired Workouts to be ready for it.
The fun part about Vinland Saga is that we have so many strong characters to choose from.
Floki is our next up to join the growing list, which means we’ll be working around an intensely strong Commander!
This one is going to be especially fun because we’re bringing in another calisthenics workout to even out the Vinland Saga characters a bit (between weight training and calisthenics routines); and we’ll have our work cut out for us.
Floki Stats:
Real Name: Floki
Height: 5’6
Weight: 165 lbs.
Anime: Vinland Saga
Powers: No
Floki is actually quite short, which was pretty average among male anime characters, but the range has been growing.
Though the reason for that is actually due to the increasing amount of behemoths we’ve have consistently being added to 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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Floki 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 Anime Calisthenics Workout Placement Quiz Now!
Floki 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 Floki we’ll be pulling right from his Wiki Fandom page starting with his bio here:
Floki is a Jomsviking commander and was one of the principal Viking commanders under Sweyn during the invasion of England and subsequently under Canute. Floki is a central antagonist in Vinland Saga and the man who contracted Askeladd to assassinate his former comrade, Thors. This act orchestrated most of the events that happened in the series and caused great tragedy to the protagonist, Thorfinn.
First things first: we need to acknowledge the power that Floki must wield if Askedladd thought him a powerful enough assassin to be able to actually assassinate Thors.
On top of that, Jomsviking’s would only promote extremely powerful members to commander – which is just another layer of Floki’s power.
From there they move on to acknowledge this as well within his abilities section here:
Floki was only shown briefly in combat when he crossed swords with Askeladd after the latter’s assassination of King Sweyn. However as only exceptional members of the Jomsvikings are made commanders, his combat abilities are presumably formidable.
He has been employed by Sigvaldi and Sweyn as an emissary with delicate tasks such as convincing Thors to return to the fold and attempting to convince Thorkell to renounce his allegiance to the English, indicating that he has a degree of diplomatic skill.
We can pretty clearly break down what we’ll need to accomplish for this one.
The goals for our Floki Inspired Workout are:
- Floki’s Strength and Speed
- Floki’s Assassin Body Control
- Floki’s Muscular Aesthetic & Endurance
As I mentioned above: we’ll be using calisthenics to accomplish this one; and I’ll actually be keeping it built around an intermediate level so it will be quite easy to scale for beginners – but you can also start with our Beginner Ninja Workout if you’d like to as well.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Floki Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to have our Commander Calisthenics 3 days per week, and then we’ll also have 1 day devoted to an Assassin Circuit Test (you can do this weekly, biweekly or monthly and add endurance training on weeks you don’t), and 1 day devoted to extra Viking Endurance Work.
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Floki Workout Routine: Sample Workout Schedule
Monday: Commander Calisthenics A
Tuesday: Assassin Circuit Test
Wednesday: Commander Calisthenics B
Thursday: Viking Endurance Work
Friday: Commander Calisthenics C
Saturday: Active Rest Day or Full Rest
Sunday: Rest Day
Floki Workout Routine: Commander Calisthenics A
Warm Up:
Complete 15-30 Minutes of Varied Cardio
Workout:
Decline Push Ups
3×30
Wide to Close Air Squats
3×30
Sit Ups
3×25
Jumping Lunges
3×20 [total]
Dips
3×15
Pull Ups
3×10
Floki Workout Routine: Assassin 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!)
Assassin Circuit Test: Complete 2 Rounds For Time
Run 800M
40 Push Ups
30 Jump Squats
20 Dips
15 Pull Ups
Floki Workout Routine: Commander Calisthenics B
Warm Up:
Complete 15-30 Minutes of Varied Cardio
Workout:
Close to Wide Push Ups
3×30
Jump Squats
3×30
Hanging Knee Raises
3×25
Glute Bridges
3×20
Plank to Push Ups
3×15
Chin Ups
3×10
Floki Workout: Viking Endurance Training
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
Floki Workout Routine: Commander Calisthenics C
Warm Up:
Complete 15-30 Minutes of Varied Cardio
Workout:
Explosive Push Ups
3×30
Pause Squat
3×30
V-Ups
3×25
Skater Lunges
3×20 [total]
Chair Dips
3×15
Wide Pull Ups
3×10
Floki Workout: Optional Bonus 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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