Our JoJo’s Bizarre Adventure Inspired Workouts are growing to be one of the biggest databases so clearly we need Diego in there as well.
For this one we’re going to be sticking to just bodyweight movements, so all our members of The SHJ Army that are looking for calisthenics workouts will have a good one to work with.
We’re also dealing with a character that isn’t extremely powerful (when it comes to his physical attributes) outside of his Stand and being one of the most talented jockey’s – so we’ll be able to switch it up and have some fun with this one.
Diego Brando Stats:
Real Name: Diego Brando
Height: 5’3-5’5
Weight: N/A
Anime: JoJo’s Bizarre Adventure
Powers: Yes
We had some fans spend a LOT of time dissecting images and figuring out Diego’s height.
Coming in between 5’3 and 5’5 puts him in the shortest range out of all characters we’ve seen at SHJ and has him over a foot under what we’d consider a behemoth among our male characters inside the 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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Diego Brando 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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Diego Brando 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 Diego Brando we’ll be pulling right from his Wiki Fandom page which starts out like this:
Diego Brando, commonly referred to as Dio, is the secondary antagonist featured in Steel Ball Run.
Diego Brando is a genius British jockey, hailed as one of the best contenders to win the Steel Ball Run race. However, he eventually shifts his attention to gathering the Saint’s Corpse for President Funny Valentine instead, after becoming aware of the race’s true purpose. Diego becomes a long-standing rival of Gyro and Johnny throughout the Steel Ball Run, and although he teams up with many different individuals throughout the part, in the end, Diego is only ever truly loyal to himself.
Diego had been seen eating rocks to aid in digestion of food.
After obtaining the Left Eye of the Corpse while under the control of Dr. Ferdinand’s Stand, Scary Monsters, Diego acquires his own independent version of the same Stand which remained after Dr. Ferdinand’s own death.
Don’t worry: we aren’t going to be eating rocks – and we won’t assume it’s going to help our digestion.
If we move down into his appearance section it doesn’t really tell us much, but I do want to share what they give us in mention to his overall body type – which is something we’ll be working with for our workout:
Diego is a young man of below-average height and slim to medium build. He has golden blond hair, dark eyebrows, and light, sharp eyes.
We kind of knew this already, but it’s good to have it here to have all the information.
Next up is our abilities section, which they break down like this:
Diego first turned into a dinosaur after he, along with a number of villagers, were controlled by Dr. Ferdinand in order to steal the left eye of the Saint’s Corpse from Johnny and Gyro.
After Ferdinand was defeated, Diego stole the corpse part and fused it with his left eye, allowing him to retain the ability to turn himself into a dinosaur. While initially benefiting from just enhanced senses and strength, the stand and all of its abilities eventually became his own.
Horse-riding: Diego is one the most talented jockeys of his generation, and is considered one of the favorites of the Steel Ball Run. Diego’s skill allows him to ride across many types of terrain and he is able to use advanced techniques such as riding close to others as to use their horse as air pressure shields to get ahead in a race. Moreover Diego possesses an uncanny talent for analyzing horses, notably having discovered Gyro’s horse Valkyrie’s ticks and weakness to exploit them, and being able to not only assert his horse’s capabilities, but also that of other horses. His enhanced senses as a dinosaur allow him to analyze horses but also the terrain in order to secure the victory. His original, beloved horse is named Silver Bullet.
What we really need to work around here is his physique and his skill in horse-riding and being “one of the most talented jockeys of his generation”.
That said, I’ll be pulling training inspired by one of the real world’s top jockeys and what he shares about his actual training regime.
CNN shares this directly from Martin Lane:
Lane trains six days a week – and only allows himself a rest on Sunday mornings.
“I’m up around half past five or six most mornings,” the 27-year-old explained. “I’d then spend two and a half hours riding out.
“Then I’ll have a cycle – I ride 150 miles each week. The aerobic fitness from the cycling is what gets you through the season.
“Before the season starts, I’m at the gym with a personal trainer three mornings a week working on basic strength and a bit of boxing thrown in there as well.
This is what we’ll be using to build our routine.
That means the goals for our Diego Brando Inspired Workout are:
- Diego Brando’s Lean and Toned Aesthetic
- Diego Brando’s Jockey Style Training
- Diego Brando’s Jockey Abilities (Physical Attributes)
This one will be pretty easy to scale because it will feel like we have two separate workouts going on with his three days a week of strength training mixed with the cycling and other horseback riding sessions.
That said, you could start with our Beginner Speedster Workout which would likely be one of the best Beginner Workouts we have to get started and work your way up into this one.
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Diego Brando Workout Routine
3-6 days per week
For this one we’ll have 3 days of basic strength training with some boxing to finish it off for intensity and then we’ll also have three days a week devoted to either cycling or our Jockey Circuit Test that you can use weekly, biweekly or monthly as you’d like.
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Diego Brando Workout: Sample Schedule
Monday: Jockey Push Strength and Intensity Finisher A
Tuesday: Jockey Circuit Test
Wednesday: Jockey Pull Strength and Intensity Finisher B
Thursday: Jockey Endurance (and Cycling)
Friday: Jockey Leg Strength and Intensity Finisher C
Saturday: Cycling or Active Rest
Sunday: Rest Day
Diego Brando Workout: Jockey Push Strength and Intensity Finisher A
Warm Up:
Walk/Jog
10-20 Minutes
Push Strength:
Push Ups
4×20-30
Wall Climbs
3×5-10
Plank to Push Ups
3×10-15
Dips
3×10-15
Sit Ups
3×15-20
Hanging Leg Raises
3×15-20
Jockey Intensity:
20-30 Minutes of Cycling HIIT
- Bike at 80-90% Intensity (Level 7-10+) RPMS above 100 for 1 Minute
- Bike at 30-50% Intensity (Level 1-5) RPMS below 100 for 1 Minute
- Rinse and Repeat
Diego Brando Workout: Jockey 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!)
Jockey Circuit Test: Complete 4 Rounds for Time
30 Air Squats
60 Second Plank
20 Split Squats
30 Mountain Climbers
20 Swiss Ball Hamstring Curls
30 Push Ups
Diego Brando Workout: Jockey Pull Strength and Intensity Finisher B
Warm Up:
Bike or Row
10-30 Minutes
Pull Strength:
Chin Ups
4×10-15
Wide to Close Push Ups
3×20-30
Burpees
3×5-10
Wide Pull Ups
3×8-12
V-Ups
3×15-20
Russian Twists
3×20-30
Jockey Intensity:
20-30 Minutes of Cycling HIIT
- Bike at 80-90% Intensity (Level 7-10+) RPMS above 100 for 1 Minute
- Bike at 30-50% Intensity (Level 1-5) RPMS below 100 for 1 Minute
- Rinse and Repeat
Diego Brando Workout: Jockey Endurance and Cycling
**Note for Diego Brando: Below we will have our basic endurance day breakdown, but you can turn this into cycling to keep up with jockey style training instead.**
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
Diego Brando Workout: Jockey Leg Strength and Intensity Finisher C
Warm Up:
Bike or Row
10-30 Minutes
Pull Strength:
Air Squats
4×20-30
Lunges
3×20-30
Half Burpees
3×5-10
Calf Raises
3×15-30
Sit Ups with Twist
3×15-20
Hollow Hold
3×20-30 seconds
Jockey Intensity:
20-30 Minutes of Cycling HIIT
- Bike at 80-90% Intensity (Level 7-10+) RPMS above 100 for 1 Minute
- Bike at 30-50% Intensity (Level 1-5) RPMS below 100 for 1 Minute
- Rinse and Repeat
Diego Brando Workout: 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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