Domino Workout: Train like Marvel Assassin Neena Thurman!

You guys know that recently I have been on a bit of a tear to try to continue filling up our Marvel Inspired Workouts.

Well, you guys have been loving it, so I’m not stopping anytime soon.

Next up on our list is Domino.

To start us off I want to let you know that this one is definitely going to be landing in our Calisthenics Workouts, so if you’re looking for a weight training workout you’ll want to head back into the databases.

I’m focusing on a bit of Marvel SNAP characters since you guys seem to be really into them (and I also play it constantly), so I’ll be sticking to this theme until you guys tell me otherwise.

Domino Stats:

Real Name: Neena Thurman

Height: 5’8’

Weight: 120 lbs.

Comics: Marvel Comics

Powers: Yes

Domino is actually fairly tall compared to female characters we’ve seen, but would still be nearly half a foot off what we’d consider a behemoth among our Anime Workouts Database.

That said, we are mainly focused on her overall aesthetic and her hight won’t necessarily play a factor in how we build this one out.

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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Domino Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

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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Domino 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 Domino we’ll be pulling right from her Wiki Fandom page starting with her brief bio section here:

The woman who would become known as Domino was actually the result of a top-secret government breeding program intended to develop the perfect weapon, the clandestine super-soldier program Project Armageddon. There she was subjected to tests by Dr. Rossini, which included at one point being given a cat she named “Christmas”. Domino was the only test subject to survive, but her “luck” power was deemed a failure to meet the project’s goals. Domino’s biological mother broke her out of the project and left her with Father Rudolpho Boschelli, in the Church of the Sacred Heart in Chicago. Domino eventually escaped from the Church and became a mercenary.

Later, while working for the NSA, Domino was assigned to guard the genius Dr. Milo Thurman, whose analytical ability made him too dangerous for the government to let him roam free. Over time, Domino and Thurman fell in love and were married. Thurman had a thing for Dante’s “Inferno” and called Dom “Beatrice”. The two separated after a raid on the facility by AIM, with Milo believing Domino had been killed during the altercation.

This was actually the “Early Years” section of her “History” to get us started, being that she doesn’t have a main intro bio, but I think it did the trick.

From there we’re going to make our way all the way down to her Powers and Abilities sections.

I do want to make note that in her power grid they break down Intelligence, Strength, Speed, Durability, Energy Projection and Fighting skills and ALL are 2 or 3 out of 10, besides her Fighting Skills that are 6/10.

From there we can break into her Psychic Probability Manipulation:

Psychic Probability Manipulation: Domino is a mutant with the ability to subliminally and psionically initiate random kinetic phenomena that affect probability in her favor by making improbable (but not impossible) things to occur within her line of sight, thus causing her to have “good luck” and her opponents to have “bad luck.” This phenomenon can be anything from an enemy’s equipment failure to hitting just the right switch with a stray shot to shut down an overloading nuclear reactor. The full extent of her powers is still unknown.

This subconsciously controlled talent is triggered when she is in a stressful situation (such as fighting or escaping). This effect constantly emanates from her body at all times and is completely subconscious. However, it is also largely participatory – in order for the luck to take effect, Domino herself must engage in an action whose chance she can affect. For example, if Domino were to stand before a hail of bullets, she would be shot. Instead, she must take action; in attempting to avoid the gunfire, she will miraculously bob and weave just right to avoid every single shot.

Normally, Domino cannot consciously control her ability and the only way to activate it is to put herself in a position in which she could be harmed. She was practicing the cognitive control over her ability for years and recently had shown a result of this training when she caused a lightning bolt to hit two Sentinels.

They also build on that slight for her enhanced agility and reflexes in their own separate section.

Here’s what they add:

Enhanced Agility & Reflexes: As a byproduct of her probability abilities, Domino’s cerebral cortex emits a current of bio-electric pulses down her spine to instinctively guide her movements during such situations, which has the added effect of augmenting her natural reflexes and agility to near-superhuman levels.

They build on that in her abilities section, which will definitely add to what we’re working on for our workout:

Master Markswoman: Neena is extremely skilled in hitting her targets with effortless accuracy and sometimes uses her probability manipulation to make impossible shots.

Master Assassin: As an assassin, Neena uses her martial arts skills, enhanced agility & reflexes, and marksmanship to assassinate her targets.

Master Martial Artist: Neena is an highly skilled in significant techniques of hand-to-hand combat and martial arts.

Expert Acrobat: Neena uses her enhanced agility to perform difficult acrobatic feats with no effort.

Which makes the objectives for this one pretty clear.

The goals for our Domino Inspired Workout are:

• Domino’s Lean and Toned Aesthetic
• Domino’s Enhanced Agility
• Domino’s Acrobat and Assassin Mobility

This one will be intense and a fair amount of volume but I’ll do my best to still keep it to a level that beginners and intermediates can jump into with a tad bit of scaling if they’d like.

That said, if it seems a bit daunting then the best place to start would be our Beginner Ninja Workout, followed by our Beginner Speedster Workout or any of the workouts among our Beginner Workouts.

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Domino Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training with 3 days of intense calisthenics. I’ll also give you a day devoted to endurance which can be done 2-3 times a week, and a final Acrobat Circuit Test to do either weekly, biweekly or monthly. The easiest way to scale this one down is to cut the Superset D first, and then if needed you can even cut Superset C as well.

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Domino Workout: Sample Schedule

Monday: Assassin Calisthenics A

Tuesday: Acrobat Circuit Test

Wednesday: Assassin Calisthenics B

Thursday: Mutant Endurance Work

Friday: Assassin Calisthenics C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Domino Workout: Assassin Calisthenics A

Warm Up:

10-15 Minute Light Cardio

Complete Incline Walk or Light Walk/Run/Jog

Workout: 

Superset A:

A. Decline Push Ups

3×30

B. Sit Ups

3×20

Superset B:

A. Jump Squats

3×20

B. Plank to Push Ups

3×10-15

Superset C:

A. Half Burpees

3×10

B. Chin Ups

3×10

Superset D:

A. Lying Leg Raises

3×20

B. Jumping Jacks

3×20

Domino Workout: Acrobat 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!)

Acrobat Circuit Test: Complete 4 Rounds For Time

50 Alternating Foot Skips

40 Lunges [total]

30 Push Ups

20 Sit Ups

10 Pull Ups

Domino Workout: Assassin Calisthenics B

Warm Up:

10-15 Minute Light Cardio

Complete Incline Walk or Light Walk/Run/Jog

Workout: 

Superset A:

A. Explosive Push Ups

3×30

B. V-Ups

3×20

Superset B:

A. Glute Bridges

3×20

B. Tricep Extensions

3×10-15

Superset C:

A. Mountain Climbers

3×20

B. Pull Ups

3×10

Superset D:

A. Russian Twists

3×30

B. Jumping Lunges

3×20 [each leg]

Domino Workout: Mutant 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

Domino Workout: Assassin Calisthenics C

Warm Up:

10-15 Minute Light Cardio

Complete Incline Walk or Light Walk/Run/Jog

Workout: 

Superset A:

A. Wide to Close Push Ups

3×30

B. Bicycle Crunches

3×30

Superset B:

A. Wide to Close Air Squats

3×30

B. Dips

3×10-15

Superset C:

A. Wall Climbs

3×10

B. Wide Pull Ups

3×5-10

Superset D:

A. Hanging Knee Raises with Twist

3×20

B. Inch Worms

3×20

Domino 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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