Last week’s new Red Hood Calisthenics Inspired Workout made you guys flood me with requests for a take on Damian Wayne.
So here we are.
Which means this routine will also be landing inside our calisthenics workouts; and if you wanted weight training you can head over to our original Damian Wayne Inspired Workout to find it.
Or, if you’re really feeling like doing some digging you can also check out our other databases that Damian Falls in:
You’ll have plenty to choose from.
Damian Wayne Stats:
Real Name: Damian Wayne
Height: 5’4
Weight: 140 lbs.
Comic: DC Comics
Powers: Yes
Damian is actually really short and light – so we’ll be keeping that in mind for our workout.
That said, it won’t hold us back from kicking up the intensity.
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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Damian Wayne 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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Damian Wayne Inspired 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 Damian Wayne I’ll be pulling right from his Wiki Fandom page starting with his bio section here:
Damian Wayne is the only son of Bruce Wayne and Talia, the only grandson of Ra’s al Ghul. The character was created by Mike W. Barr, and first appeared in Batman: Son of the Demon (1987).
Due to Damian spending his gestation in a laboratory, he was raised by his mother, Talia, until he was 10, at which point she left him in the care of his father, Bruce, who had not been aware of his son’s existence until that point in time. Damian is violent and self-important, and was trained by the League of Assassins, learning to kill at a young age. After the events of Batman R.I.P. and Batman: Battle for the Cowl, Damian has taken up the identity of Robin, becoming the fifth and current person to use the Boy Wonder’s identity. He worked with Dick Grayson, who replaced Bruce as Batman. Morrison’s Batman #666 (2007) depicts a future wherein Damian has become Batman. In Batman Incorporated #8, Damian is killed by his clone, The Heretic, but he is soon resurrected with temporary super-powers.
This should already tell you a bit about what we’re dealing with.
But we have a lot more to cover.
When we move into his powers and abilities section we can start with the intro section here:
Damian Wayne has claimed he is “light-years ahead of all the past Robins in skill and training”. Damian was trained by his mother and the League of Assassins to be a Killer. He no longer kills but will kill if necessary unlike Batman. Damian has said he knows as many martial arts as Batman. In Batman and Robin, Damian’s mother has several medical staff members on standby in case Damian is hurt; she has cloned organs for him in case he loses any vital ones.
From there they break it down one by one for us.
Here’s what they say:
Master Martial Artist: He is an exceptional martial artist, trained by the League of Assassins. He has said to know as many martial arts as Batman.
Master Assassin: Due to the extreme training from his mother (Talia) and grandfather (Ras Al Ghul) has the skills and stealth of that of an extremely trained assassin
Strength: Damian possesses all the strength of a normal human male who engages in intense regular exercise.
Peak Human Hearing: Damian has exceptional hearing. He is the only Robin ever allowed to fight with a hood, since he proved he could fight without seeing anything. He beat up his opponents just by listening to how they moved.
Stealth: Due to his small size he may be the stealthest Robin.
Acrobatics: Damian is very acrobatic due to training with the League of Assassins.
Which is what we’ll REALLY be building this one around.
The goals of our Damian Wayne Inspired Workout are:
- Damian Wayne’s Lean and Toned Aesthetic
- Damian Wayne’s Strength and Acrobatic Ability
- Damian Wayne’s Assassin Mobility
This one is going to be pretty intense.
Which means if you’re a beginner you’ll likely want to start with one of the Beginner Workouts – with the Beginner Ninja Workout or the Beginner Speedster Workout being your best options.
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Damian Wayne Calisthenics Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be working around 3 days of high volume calisthenics and acrobat training (using a split I reserve specifically for Olympic level athletes and/or acrobats), mixing in what we’ve learned from research on actual Olympic level gymnasts and even acrobats, and then we’ll also have a day devoted to hero endurance and one final day for you to test your skills either weekly or biweekly on a Master Assassin Circuit Test (which will also be sticking to calisthenics and endurance work).
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.
Damian Wayne Calisthenics Workout: Sample Schedule
Monday: Acrobat Calisthenics A
Tuesday: Master Assassin Circuit Test
Wednesday: Acrobat Calisthenics B
Thursday: Combat Endurance Work
Friday: Acrobat Calisthenics C
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Damian Wayne Calisthenics Workout: Acrobat Fighter Calisthenics A
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:
A. Clap Push Ups
3×20
B. L-Sit Hold
3×30 Seconds
Superset Two:
A. Air Squats
3×20
B. Superman Hold
3×30 Seconds
Superset Three:
A. Dips
3×15
B. Hollow Hold
3×30 Seconds
Superset Four:
A. Pull Ups
3×10
B. Plank Hold
3×60 Seconds
Damian Wayne Calisthenics Workout: Master Assassin 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!)
Master Assassin Circuit Test: Complete 4 Rounds for Time
400M Run
20 Pause Push Ups
30 Air Squats
40 Bicycle Crunches
30 Jumping Lunges
20 Inch Worms
Damian Wayne Calisthenics Workout: Acrobat Fighter Calisthenics B
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:
A. Decline Push Ups
3×25
B. Superman Hold
3×30 Seconds
Superset Two:
A. Glute Bridges
3×20
B. Hollow Hold
3×30 Seconds
Superset Three:
A. Plank to Push Ups
3×15
B. L-Sit Hold
3×30 Seconds
Superset Four:
A. Wide Pull Ups
3×10
B. Side Planks
3×30 Seconds Each Side
Damian Wayne Calisthenics Workout: Bat 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
Damian Wayne Calisthenics Workout: Acrobat Fighter Calisthenics C
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:
A. Wide to Close Push Ups
3×30
B. Hollow Hold
3×30 Seconds
Superset Two:
A. Wide to Close Squats
3×20
B. L-Sit Hold
3×30 Seconds
Superset Three:
A. Skull Crushers
3×15
B. Superman Hold
3×30 Seconds
Superset Four:
A. Wide Pull Ups
3×10
B. Straight Arm Plank Hold
3×60 Seconds
Damian Wayne Calisthenics 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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