Sabine Wren Workout: Train like A Mandalorian Weapons Expert!

Last updated on September 11th, 2023 at 08:45 am

Star Wars is back with Ahsoka on Disney Plus and it’s time to bring Sabine Wren into our Star Wars Workouts Database!

On top of Sabine Wren immediately getting tons of requests to be added to the site (and I mean tons), it’s also exciting news because we’ve had a lot of other Star Wars characters suddenly pop up with more requests as well – making them a more prominent force the last couple of weeks.

That said, for this one we’re going to be sticking to bodyweight training and Sabine will be added into our calisthenics workouts for all the bodyweight members of The SHJ Army to jump right into and take advantage of.

But don’t worry, we have some ladies joining us for some weight training workouts in the near future as well, and I have been making it a point to add in more and more female characters to all our databases (really highlighting our Superhero Workouts and Anime Workouts the most).

Sabine Wren Stats:

Real Name: Sabine Wren

Height: 5’6

Weight: 115 lbs.

Animated Series/Comic: Star Wars

Powers: Yes

Sabine comes in right around average height compared to female characters and all females we’ve seen on the site.

Her 115 pounds puts her on the lighter side, but you’d never know it when you see her skillset.

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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Sabine Wren 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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Sabine Wren 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 Sabine Wren I’ll be pulling right from her Wiki Fandom pages, which lead us off with this:

Sabine Wren (codename Spectre 5) was a young female human Mandalorian and the weapons expert of the Ghost crew.

If we move over to her other Star Wars Fandom they give a much more in depth background (specifically for the new Ahsoka show), and towards the end they make mention to this:

At some point after the liberation of Lothal, Wren became the apprentice of former Jedi Ahsoka Tano. By the time of the Empire’s fall however, the two had parted ways and Sabine took residence in the LothalNet comm tower E-272, Bridger’s former hideout. Tano returned to Wren in 9 ABY, and they launched a search for their missing friend Ezra.

We have already had our Ahsoka Workout and other Jedi show up inside our Star Wars characters, so we know what we’re getting ourself into for this one.

When we move down into her skills and abilities section they go in depth into categories for her sabotage, explosives training, marksmanship, and more – but we’re going to be skipping ahead a bit to learn about her Mandalorian and Lightsaber training:

Imperial Academy/Mandalorian training

Sabine trained in the Imperial Academy on Mandalore and actually learned a great deal in various subjects, such as Imperial workings in the military, their arms and weapons, some alien languages, and more, making her a valued member of the crew of the Ghost. As a Mandalorian, she was also trained in hand-to-hand combat and was quite athletic, able to use acrobatics to easily dodge and evade her enemies. She was skilled enough in fighting to outmatch a trained imperial officer like Arihnda Pryce and hold her own against a Mandalorian veteran like Gar Saxon.

Her Imperial Academy training also gave her the edge she needed to infiltrate Skystrike Academy in an undercover mission.

Lightsaber Training

Sabine began lightsaber training in order to wield the Darksaber in hopes of rallying Mandalore to the Rebel cause. At first, she trained using wooden training sabers to master the basics under Kanan and Ezra’s tutelage.

Kanan then placed the Darksaber in her hands to give her real training, which Sabine found difficult at first, as the blade was heavier than she expected, but it eventually felt lighter. Kanan stated that “[She’s] connecting with it. It’s becoming a part of [her]”.

When Sabine finally unloaded her emotional baggage, she was able to use her training to beat Kanan, but restrained herself from going too far. Her training paid off when she dueled Gar Saxon and ultimately bested him.

This doesn’t give us specific things to work on, but if I break it down and pull things out we have a very clear set of goals that we’ll want to aim for with this one.

Which means the goals for our Sabine Wren Inspired Workout are:

• Sabine Wren’s Slim and Toned Aesthetic
• Sabine Wren’s Acrobatic Abilities
• Sabine Wren’s Speed and Strength

This one definitely won’t be a beginner workout, but it should be okay to scale down if you’re comfortable for that, and very easily to scale up by switching in some more advanced movements and increasing the rep counts where needed.

That said, if you want to start with one of our Beginner Workouts the best bets are to choose between the Beginner Speedster Workout or the Beginner Ninja Workout.

Either way you can’t go wrong starting with any of them and leveling up to this one.

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Sabine Wren Workout Routine

Training Volume:

4-5+ days per week

Explanation:

For this one we’ll be working with a lower-upper body split so that we hit each 2 times a week and then also have enough time in our daily workouts for some Mandalorian Training endurance work. I’ll also be including a fun Ahsoka Circuit Test (which should look familiar if you’ve done our Star Wars Workouts) you can complete weekly, biweekly or even monthly as you’d like.

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.

Sabine Wren Workout: Sample Workout Schedule

Monday: Upper Body Calisthenics and Endurance A

Tuesday: Lower Body Calisthenics and Endurance A

Wednesday: Ahsoka Circuit Test

Thursday: Upper Body Calisthenics and Endurance B

Friday: Lower Body Calisthenics and Endurance B

Saturday: Active Rest (Or Optional Bonus Resources)

Sunday: Rest Day

Sabine Wren Workout: Upper Body Calisthenics and Endurance A

Warm Up: 

25 High Knees

25 Mountain Climbers

25 Jumping Jacks

Workout: 

Push Ups

3×20-30

Sit Ups

3×15-20

Lying Leg Raises

3×15-20

Plank to Push Ups

3×10-15

Bodyweight Rows (or Pull Ups)

3×5-12

Mandalorian Training Endurance:

Complete 15-60 Minutes of Varied Cardio

See Bonus Resources below for more options.

Sabine Wren Workout: Lower Body Calisthenics and Endurance A

Warm Up: 

25 High Knees

25 Mountain Climbers

25 Jumping Jacks

Workout: 

Air Squats

3×20-30

Bicycle Crunches

3×20-30

Hanging Leg (or Knee) Raises

3×15-20

Lunges

3×10-15 each leg

Box Jumps

3×5-12

Mandalorian Training Endurance:

Complete 15-60 Minutes of Varied Cardio

See Bonus Resources below for more options.

Sabine Wren Workout Routine: Ahsoka 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!)

Ahsoka Circuit Test: Complete 3-5 Rounds for Time

Double Unders x 30

L-Sit Hold x 30 Seconds

Cross Skip x 10

Plank to Push Ups x 15

Double Unders x 30

Superman Hold x 30 Seconds

Cross Skip x 10

Alternating Planking Shoulder Tap x 15 each side

Double Unders x 30

Hollow Hold x 30 Seconds

Sabine Wren Workout: Upper Body Calisthenics and Endurance B

Warm Up: 

25 High Knees

25 Mountain Climbers

25 Jumping Jacks

Workout: 

Wide to Close Push Ups

3×20-30

V-Ups

3×15-20

Russian Twists

3×15-20

Dips

3×10-15

Chin Ups

3×5-12

Mandalorian Training Endurance:

Complete 15-60 Minutes of Varied Cardio

See Bonus Resources below for more options.

Sabine Wren Workout: Lower Body Calisthenics and Endurance B

Warm Up: 

25 High Knees

25 Mountain Climbers

25 Jumping Jacks

Workout: 

Wide to Close Squats

3×20-30

Toe Taps

3×20-30

Lying Leg Raises with Hip Thrust

3×15-20

Bulgarian Split Squats

3×10-15 each leg

Skater Lunges

3×8-12 each leg

Mandalorian Training Endurance:

Complete 15-60 Minutes of Varied Cardio

See Bonus Resources below for more options.

Sabine Wren Workout: Optional Jedi Training 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

Sabine Wren 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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