Last updated on February 5th, 2025 at 06:44 pm
The people have spoken, and our next big push in our Workout Database is making sure we get more Star Wars characters.
We had a few new additions when Ashoka came out recently, but you guys pointed out some big gaps in there, starting with Luke.
This one is going to be a bodyweight workout, but the newest big addition to our Star Wars Inspired Workouts – with far more to come.
That said, if you were looking for weight training, you’re going to have to head back in and choose a different one.
This one is being added to our calisthenics workouts.
Luke Skywalker Stats:
Real Name: Luke Skywalker
Height: 5’6
Weight: 170 lbs.
Anime/Manga:ย Star Wars
Powers: Yes
Luke is in the shortest range of both male characters AND male celebrities that we’ve seen at SHJ.
And I feel comfortable saying that, not only because it is true, but because I’m the same height as him.
Wolverineย was the shortest spot among comic characters weโve seen at 5โ3, prior to theย Teenage Mutant Ninja Turtlesย coming in at 5โ2, (andย Gimliย even shorter) โ butย Damian Wayneย (Robin) is only 5โ4.ย ย Gokuย isnโt that tall either, though, standing only 5โ7, withย Miles Moralesย only an inch above him.
One Punch Manย falls in at 5โ9 right there withย Ryu,ย Nightwingย at 5โ10, and thenย Spider-Man,ย Daredevil, andย Green Arrowย coming in around 5โ11 andย Beastย joining them.
Weโve hadย Supermanย and Eddie Brockโsย Venomย at 6โ3, andย Captain America,ย Scorpionย andย Batmanย at 6โ2, and Carnage at 6โ1.ย Thorย andย Cyborgย are towering over them at 6โ6,ย Thanosย andย Kingย right there with them at 6โ7,ย Baneย at 6โ8, andย Deathstrokeย right below at 6โ5, andย Black Mantaย at 6โ4.
Ronanย andย Sagatย are 7โ5, andย Doomsdayย came in at 8โ10, and I doubt any characters are touching that anytime soon.
But, donโt worry if youโre not the same height or weight range.
We write these routines to be utilized by anyone and everyone.

Grab The Unofficial Star Wars Workout Booklet and Unleash Your Inner Jedi!
Luke Skywalker Calisthenics 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 donโt think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You canโt out train your diet, so I want to still give some pillars for nutrition.
You can start by checking outย The Nutrition Pillarsย on the site, but Iโll break down some more information for you guys as well.
Guys likeย Dwayne Johnsonย andย Kevin Hartย incorporate 80/20 dieting with big weekly cheat meals,ย Hugh Jackman,ย Tom Hopper,ย Benedict Cumberbatchย andย Terry Crewsย utilizeย intermittent fastingย (something I use daily as well),ย Ariana Grande,ย Mustafa Shakirย andย Madelaine Petschย areย vegans,ย Brandon Routhย andย Frank Grilloย opt forย paleo, and tons of others utilize their own variations as well.
Itโs all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is whatโs important.
Which is why ourย Academyย 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?ย Check this out.

Take The Anime Workout Placement Quiz Now!
Luke Skywalker Calisthenics Workout Routine Research
Weโve made it to โthe fun partโ.
And, if you donโt know by now, I say that every single time we get to the workout routine research section for character workouts.
To learn more about Luke I’ll be pulling right from his Wiki Fandom page starting with his bio section (which is extremely long, so I’ll just start with the beginning) here:
Luke Skywalker, aย Force-sensitiveย humanย male, was a legendaryย Jedi Masterย who fought in theย Galactic Civil Warย during theย reignย of theย Galactic Empire. Along with his companions,ย Princessย Leia Organaย andย Generalย Han Solo, Skywalker served as a revolutionary on the side of theย Alliance to Restore the Republicโan organization committed to the downfall of theย Galacticย Empireย and the restoration ofย democracy. Following the war, Skywalker became a living legend, and was remembered as one of the greatestย Jediย inย galactic history.
Chances are you guys already know a lot about Luke, but we’re going to learn more as we move into his powers and abilities section.
Quickly, though, I do want to just acknowledge the fact that he isn’t really that muscular.
He is strong, but he is slim and toned rather than big and muscular – so that’s going to play a factor in how we build our workout.
To start with Luke’s powers we’ll be looking at his lightsaber abilities here:
Though he received little training, Luke Skywalker had a natural talent for lightsaber combat. Luke’s initial training with the weapon of the Jedi came during a brief session with Obi-Wan Kenobi and a training remote on the way to Alderaan,ย where he learned the initial position and the four defensive postures.ย Though his level proved inadequate during his first, brief duel against Darth Vader on Cymoon 1,ย his combat skills had improved for their duel on Bespin,ย and culminated with him besting the Sith Lord in combat during the Battle of Endor.
When we move down into his Force powers we learn even more about his natural abilities:
Like his father, Skywalker possessed a uniquely powerful connection to the Force, and became one of the most powerful Force wielders in galactic history. Indeed, Darth Sidious feared Skywalker and believed that he was strong enough in the Force to destroy the Sith.ย Most of Luke’s understanding of the Force came from his own research, exploration, and experience as he only had a few days Kenobi’s mentorship before his demise, Yoda’s one year of mentorship before he died of old age, and Kenobi’s sporadic guidance from beyond the Netherworld of the Force.
They continue on into a TON of information about this, but far too much for us to dwell on here in our research section.
That said, I do want to make note of the fact that Luke is an expert pilot, super adept with unarmed combat as well, and extremely skilled with a blaster, speeder and other tools.
BUT, what is potentially most important about all of this is what his Character Profile Fandom says here:
Commonly considered the strongest Jedi in galactic history.
So we’re not going into this slacking.
We’re going to be using one of my favorite calisthenic workout frameworks, but it’s extremely intense…
But before I get too far ahead of myself, let’s discuss why it’s going to be hard.
The goals of our Luke Skywalker Calisthenics Inspired Workout are:
- Luke’s Lean and Toned Aesthetic
- Luke’s Acrobatic and Mobile Abilities
- Luke’s Strength, Speed and Endurance
But we’re dealing with one of the most powerful characters there is, so this is going to be intense.
If you’re not ready for it you can start with The Beginner Speedster or even The Beginner Ninja Workout that are both beginner calisthenics workouts.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Luke Skywalker Calisthenics Workout Routine

Training Volume:
3-5 days per week
For this one weโll be training with a high volume, high intensity, 3 day calisthenics program that allows you to tack on endurance work and extra intensity challenges within your training . Weโll be training with 3 days of bodyweight movements built around high volume tri-sets for muscle, body control, endurance and overall aesthetic, and then one day per week will be devoted entirely to endurance work and a final day for our Jedi Training Bodyweight Circuit Test. You can take the circuit test weekly, biweekly or monthly, and sub more endurance training on the weeks you donโt.
Want To Upgrade This Workout?
The Superhero Academyย now comes with anย 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.
Luke Skywalker Calisthenics Workout: Sample Workout Schedule
Monday: Yoda Calisthenics A
Tuesday: Jedi Training Bodyweight Circuit Test
Wednesday: Yoda Calisthenics B
Thursday: Jedi Endurance Work
Friday: Yoda Calisthenics C
Saturday: Rest Day
Sunday: Active Rest Day
Luke Skywalker Calisthenics Workout: Yoda Calisthenics A
Warm Up:
5-15 Minute Walk/Jog
Workout:ย
Tri-Set One:
A. Push Ups
3ร20
B. Jumping Lunges
3ร20
C. Superman Hold
3ร30 Seconds
Tri-Set Two:
A. Plank to Push Ups
3ร15
B. Hanging Knee Raises
3ร15
C. Half Burpees
3ร10
Tri-Set Three:
A. Pull Ups
3ร10
B. Toes to Bar
3ร20
C. Alternating Pistol Squats
3ร10
Luke Skywalker Calisthenics Workout: Jedi Training Bodyweight Circuit Test
In a perfect world ourย Academyย members orย 90 Day Systemย 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 donโt 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!)
Jedi Training Bodyweight Circuit Test: Complete 4 Rounds For Time
Run 400M
40 Push Ups
30 Second Hollow Hold
25 Jump Squats
20 Sit Ups
15 Dips
10 Pull Ups
Luke Skywalker Calisthenics Workout: Yoda Calisthenics B
Warm Up:
5-15 Minute Walk/Jog
Workout:ย
Tri-Set One:
A. Wide to Close Push Ups
3ร20
B. Wide to Close Air Squats
3ร20
C. L-Sit Hold
3ร30 Seconds
Tri-Set Two:
A. Dips
3ร12
B. Reverse Crunches
3ร20
C. Inch Worms
3ร10
Tri-Set Three:
A. Wide Grip Pull Ups
3ร10
B. Wall Climbs
3ร20
C. Plank Hold
3xFailure
Luke Skywalker Calisthenics Workout: Jedi 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 SHJโฆOR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)โฆOR you can even use the HIIT resources Iโll provide.
Iโll break it down in that order:
Option One โ 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 โ Varied Cardio for 45-60 Minutes:
Split your cardio up however youโd like but complete 45-60+ minutes using:
- Treadmill Walk/Run
- Rower Machine
- StairMaster
- Elliptical
- Swim
- Bike
Option Three โ Complete HIIT Training Using SHJ Resources:
- The Best HIIT Workouts
- Jump Rope Workout Database
- Academy Members:ย Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
Luke Skywalker Calisthenics Workout: Yoda Calisthenics C
Warm Up:
5-15 Minute Walk/Jog
Workout:ย
Tri-Set One:
A. Decline Push Ups
3ร20
B. Box Jumps
3ร10
C. Hollow Hold
3ร30 Seconds
Tri-Set Two:
A. Tricep Extensions
3ร15
B. Bicycle Crunches
3ร30
C. Flutter Kicks
3ร50
Tri-Set Three:
A. Chin Ups
3ร10
B. Sit Ups
3ร20
C. Glute Bridges
3ร10
Luke Skywalker Calisthenics Workout: Optional Additional Training Resources
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassinโs 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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