Rock Lee is one of the most popular characters in all of Naruto, and the same goes for him within our Naruto Workouts Database as well.
We’ve had a couple Rock Lee workouts grace SHJ, but now it’s time for his son Metal Lee to make an appearance here as well.
We are going to be building this one with strictly bodyweight training so Metal Lee can join our calisthenics workouts and all our younger members of The SHJ Army who are part of our bodyweight training group can jump right in and look to train like this young shinobi.
That said, I will note that one of Metal Lee’s strengths is his endurance so this one will lean towards endurance training as well (so if you’re not into that, a different calisthenics routine might be better).
Metal Lee Stats:
Real Name: Metal Lee
Height: 5′
Weight: N/A
Anime: Boruto
Powers: Yes
Metal Lee is young so he is still quite short, but we are also used to Naruto male characters being a bit shorter as well.
Originally the Naruto characters and even some DBZ and Demon Slayer characters were bringing down our average height range prior to more and more behemoths joining 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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Metal Lee 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.
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Metal Lee 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 Metal Lee we’ll be pulling right from his Wiki Fandom page, starting with his almost embarressingly short bio section here:
Metal Lee is a genin of Konohagakure’s Lee clan and a member of Team 5.
I also want to add in the obvious fact that Rock Lee is Metal Lee’s father, which for some reason wasn’t even mentioned there.
Metal Lee also shares a lot of similarities with Rock Lee, which includes his appearance.
But when we move down into his abilities we can learn much more about what we actually will need to work around:
Metal specialises in the Strong Fist-style taijutsu, and, when not overwhelmed by his insecurities, lives up to his reputation as a genius even within his taijutsu-excelling clan. He’s shown to have great stamina and endurance, able to keep up with his father’s daily intense training regiments. Metal also has notably high strength, able to easily pummel rocks with his fists, and deliver fierce kicks. Such strength has allowed him to hold his own against Shinki, losing the fight only because of a technicality. He also has adept reflexes and dexterity. In the anime, while using his natural anxiety to drive him, Metal instinctively fights in a more erratic yet extremely effective manner similar to the Drunken Fist, which proved able to pressure his taijutsu master father in a serious match.
When properly motivated, he can subconsciously open the first of the Eight Gates. Metal is also quite adept at shurikenjutsu, able to effectively aim for targets from behind blind-spots. Unlike his father, Metal Lee is able to externally release his chakra and thereby perform ninjutsu. As such, he is able to effectively perform Cooperation Ninjutsu and Fūinjutsu, able to use both to restrict a person’s movements and expand the might of this alongside fellow users. Apparently learning from Denki, Metal is also a capable mechanic. He has some skill in sewing, able to patch up tears in his clothing.
This is where they break down a bit more of his stamina and endurance, but they also make note of his high strength, so we’ll be working around both things going into this one, which makes it that much more fun.
That means the goals for our Metal Lee Inspired Workout are:
- Metal Lee’s Insane Stamina and Endurance
- Metal Lee’s Incredible Strength and Ninja Body Control
- Metal Lee’s Slim and Toned Physique
This one won’t necessarily be beginner oriented, but you should still be able to jump in at any fitness level.
If it does for some reason seem a bit daunting the best one of our Beginner Workouts to start with would be our Beginner Speedster Workout, but we also have our Beginner Ninja Workout you can look into as well.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Metal Lee Workout Routine
Training Volume:
3-6 days per week
Explanation:
For this one we’ll be building a hybrid workout that combines pieces of our speedster routine for endurance work with a three day strength and speed calisthenics workout that also adds in some minor pieces for endurance and intensity as well. You’ll also have a custom Drunken Fist Circuit Test that you can complete weekly, biweekly or monthly as you’d like.
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.
Metal Lee Workout: Sample Schedule
Monday: Strong Fist Calisthenics A and Short Circuit
Tuesday: Ninja Endurance Long Distance Run
Wednesday: Strong Fist Calisthenics B and Recovery Run
Thursday: Drunken Fist Circuit Test
Friday: Strong Fist Calisthenics C and Run for Time
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
Metal Lee Workout: Strong Fist Calisthenics A and Short Circuit
Warm Up:
Walk/Run
10-30 Minutes
Calisthenics Work:
Superset A:
A. Explosive Push Ups
3×20-30
B. Tricep Extensions (Skull Crusher Calisthenics Version)
3×10-15
Superset B:
A. Glute Bridges
3×20-30
B. Bicycle Crunches
3×20-30
Superset C:
A. Chin Ups
3×8-12
B. Hollow Hold
3×30-60 seconds
Finisher Circuit:
Complete 3 Rounds Descending Reps
First Round 20 Reps, Second Round 15 Reps, Third Round 10 Reps
Pistol Squats
Half Burpees
Metal Lee Workout: Ninja Endurance Long Distance Run
Complete the Following Distances FOR TIME!
(Measure Your Time and Complete it For Speed, Looking to Improve Over Time)
Beginner: 3 Mile Run
Intermediate: 5 Mile Run
Advanced: 7-10+ Mile Run
Note that while these distances might seem daunting, it is okay to start by running and walking on and off to work your way up to a better score.
Break, run, break, run, and then the next time go out there and break a bit less! 🙂
Metal Lee Workout: Strong Fist Calisthenics B and Recovery Run
Warm Up:
Walk/Run
10-30 Minutes
Calisthenics Work:
Superset A:
A. Wide to Close Push Ups
3×20-30
B. Tricep Dips
3×10-15
Superset B:
A. Wide to Close Squats
3×20-30
B. V-Ups
3×15-20
Superset C:
A. Wide Pull Ups
3×8-12
B. Squat Hold
3×30-60 seconds
Complete the Following at Easy to Moderate Pace:
Beginner: 15 Minute Run/Walk/Jog
Intermediate: 20-30 Minute Run/Walk/Jog
Advanced: 30-60 Minute Run/Walk/Jog
Your recovery run revolves around getting out there and moving for the time listed.
You may be able to get out for a walk/run for 30-60 minutes as a beginner/intermediate if you plan on walking/speed walking for the majority of the duration to allow for more recovery – so keep in mind the time listed is more time spent RUNNING.
That being said: while it’s okay to walk/speed walk, if you plan on doing it for the majority of the duration you should increase the time to 30-60 minutes at a minimum.
Metal Lee Workout: Drunken Fist 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!)
Drunken Fist Circuit Test: Complete 4 Rounds
400M Run
30 Air Squats
25 Push Ups
20 Sit Ups
15 Dips
10 Pull Ups
Metal Lee Workout: Strong Fist Calisthenics C and Run for Time
Warm Up:
Walk/Run
10-30 Minutes
Calisthenics Work:
Superset A:
A. Push Ups
3×20-30
B. Plank to Push Ups
3×10-15
Superset B:
A. Lunges
3×20-30
B. Sit Ups
3×20-30
Superset C:
A. Pull Ups
3×8-12
B. Superman Hold
3×30-60 seconds
Complete the Following FOR TIME! 🙂
Beginner: 1.5 Miles
Intermediate: 3 Miles
Advanced: 3-5 Miles
Similar to your long distance run training you should be looking to improve on this run each week, but also take it a bit easier than your timed distance run and don’t be afraid to scale it as needed going into the circuit – especially if you’re choosing one with running.
Metal Lee Workout: Bonus Endurance Resources
For your endurance or HIIT 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:
Metal Lee Workout: 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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