We’ve been waiting for Riza Hawkeye for a while now, and she’s joining a massive list of characters inside our large Fullmetal Alchemist Inspired Workouts Database.
This one is going to be a fun one because Riza doesn’t have any absurd powers to build around, but she is in great shape and has a bit of a larger muscular aesthetic.
We’ll be discussing her appearance a bit more considering it will be a large portion of our workout, but just to be clear: we will be building this one out around weight training.
So if you’re looking for bodyweight training you’ll want to head into the calisthenics workouts database.
Riza Hawkeye Stats:
Real Name: Riza Hawkeye
Height: 5’6
Weight: N/A
Anime: Fullmetal Alchemist
Powers: No
Riza is right around average height compared to other female anime characters we’ve had inside the Anime Workouts Database.
That said, she’d be about a foot under what we’d consider a behemoth in there.
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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Riza Hawkeye 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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Riza Hawkeye 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 Riza Hawkeye I’ll be pulling right from her Wiki Fandom page starting with her brief bio section here:
Lieutenant Riza Hawkeye is an officer in the Amestrian State Military as well as the personal adjutant and bodyguard of Colonel Roy Mustang. A sharpshooter and firearms specialist, Lt. Hawkeye is an invaluable asset to the Colonel both in office and on the battlefield and serves as his closest and most supportive subordinate.
This doesn’t tell us that much considering we’re not going to be building anything out around the fact that she is a sharpshooter and firearms specialist – which are also going to be a big part of her abilities section – but it does tell us about her military training.
From there we can move into her appearance section which has a lot of depth to say not very much (mostly regarding her uniform), but finishes off with this bit about her aesthetic we can actually use:
She has a moderately muscular and curvaceous build where the author has stated that Riza has broad shoulders from her military training and flared hips that are appropriate for her age.
Which also brings us back to the part I mentioned about her military training being relevant as well.
And although that’s the majority of what we’ll be building our workout around, I’ll also share her actual ability section as well:
Aside from Riza’s high-level administrative and secretarial skills (keeping subordinates in line, organizing and filling out paperwork as well as preparing tea and coffee expertly), she is an expert sharpshooter and firearms specialist. Whether armed with a bolt-action rifle, sniper rifle, pistol or even two handguns at once, she is well known for never missing her mark and, in the manga, made a name for herself as the infamous “Hawk’s Eye” of the Ishval Civil War. A true professional, she is able to disassemble, properly clean and reassemble a standard issue firearm in record time and rarely goes into battle with fewer than two loaded firearms on her person. Additionally, she is quite skilled in combat tactics and covert operations and she is able to instinctively sense that Homunculi are a greater threat than a typical human. Such sensitivity is likely due to her sharp instincts from her experiences in combat.
We won’t be factoring in the coffee and tea, but you can definitely add that part on your own.
The goals of our Riza Hawkeye Inspired Workout are going to be:
- Riza’s Muscular and Broad Aesthetic
- Riza’s Strength and Endurance
- Riza’s Military Training Background
This one won’t be too intense, but if you want to start with a Beginner Workout, the best one would be The Beginner Behemoth.
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Riza Hawkeye Workout Routine
Training Volume:
4-5+ days per week
Explanation:
For this one we’re going to be using a weighted 4 day Upper/Lower Body Split, and then I’ll also be throwing in a Terra Formars Circuit Test that you can complete weekly, biweekly or monthly depending on how often you’d like to put yourself to the test!
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Riza Hawkeye Workout: Sample Workout Schedule
Monday: Amestrian Lower Body A
Tuesday: Amestrian Upper Body A
Wednesday: Hawk’s Eye Circuit Test
Thursday: Amestrian Lower Body B
Friday: Amestrian Upper Body B
Saturday: Active Rest
Sunday: Rest Day
Riza Hawkeye Workout: Amestrian Lower Body A
Warm Up:
10-30 Minutes of Varied Cardio
Workout:
Front Squat
3×6
Romanian Deadlift
3×8
Leg Extensions
3×10
Leg Curl
3×10
Bonus Accessory Work:
Seated Calf Raises
3×20
Hanging Leg Raises
3×20
Riza Hawkeye Workout: Amestrian Upper Body A
Warm Up:
10-30 Minutes of Varied Cardio
Workout:
Barbell Bench Press
3×8
Skull Crushers
3×12
Barbell Rows
3×15
DB Bicep Curls
3×10 each arm
Bonus Accessory Work:
Arnold Press
3×12
Sit Ups
3×20
Riza Hawkeye Workout: Hawk’s Eye 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!)
Hawk’s Eye Circuit Test: Complete 5 Rounds For Time
Deadlift x 12 reps
Power Cleans x 9 reps
Overhead Press x 6 reps
Riza Hawkeye Workout: Amestrian Lower Body B
Warm Up:
10-30 Minutes of Varied Cardio
Workout:
Conventional Deadlift
3×6
Leg Press
3×8
Glute Bridges
3×15
Bulgarian Split Squats
3×10 each leg
Bonus Accessory Work:
Standing Calf Raises
3×20
Russian Twists
3×30
Riza Hawkeye Workout: Amestrian Upper Body B
Warm Up:
10-30 Minutes of Varied Cardio
Workout:
Overhead Press
3×8
Weighted Chin Ups
3×8
DB Pullovers
3×10
Lateral Raises
3×12
Bonus Accessory Work:
Chest Flys
3×15
Weighted Crunches
3×20
Riza Hawkeye Workout: Optional 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
Riza Hawkeye 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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