Last updated on March 17th, 2021 at 08:41 am
I can’t wait for Frozen 2.
Elsa seems to be developing her powers more and more for this one.
For the start of these articles I would like to say this: I linked to the guidelines above, but in no way is this workout and diet plan that of Elsa’s. This is simply a plan inspired by her character and I will be citing all the information I can in order to show where the inspiration is coming from.
Obviously I’m a huge Disney fan, but I’m also a huge Frozen fan.
I’ve been anxiously awaiting Elsa to hit my Disney Heroes: Battle Mode server for months!
And then I saw the Frozen 2 Trailer (I linked to our YouTube above, if you’re interested we also did a trailer reaction for that), and I knew I definitely needed to do some sort of fun Elsa workout.
So expect to have a mix of cold weather and cosplay themed training for this one!
Elsa Possible Stats:
**We’ll be using height ranges that Disney looks for when getting actors for these roles.**
Height Range: 5’3” – 5’7”
Movie: Frozen
Alignment: Hero/Princess
Powers: Yes
Mulan, and Moana came in shorter than Elsa but Jasmine and Merida was right around the same height.
That leaves Elsa, Jasmine and Merida around the average we’ve seen for celeb women at SHJ.
Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.
But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.
And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.
But, either way, don’t worry.
I write these routines for anyone and everyone.
Take The SHJ Program Quiz and find the perfect program for YOU.
Elsa Inspired Diet and Nutrition
**Keep in mind: this section will be nearly identical for each character, but I will add in something special for the Disney Inspired Characters if possible**
Every hero (or villain) 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!
THE ELSA SECTION:
Now, with all that being said, I still want to have some fun.
Normally I include some foods themed to the characters specific country, so I’ll be doing that, while also adding in some fun snacks to help with any Frozen themed partying you guys are doing!
Beware, my snack suggestions do contain a lot of calories.
If you guys have ever been to Epcot you’ll know how amazing the fairly new Frozen ride is in Norway. And yes, we’re following the Norwegian theme here for Elsa’s inspired food section as well.
Norwegian dishes:
- Lefse
- Kumle
- Lutefisk
- Whale Steak (I feel like I NEED to try this)
- Pickled Herring
- Krumkake
- Farikal (National Dish of Norway)
Okay, I’m going to have to revisit the dinner at Norway in Epcot because I really can only remember the awesome desserts, beer and HUGE Viking hot dog…
And of course there’s a ton of other options.
Here’s a couple links for Frozen Inspired Movie Party Snacks:
Yes, some of them double up on items, but they’re all fun nevertheless!
Now for some workout research.
Take The Free Workout Placement Quiz and find the best free workout for you.
Elsa Inspired Workout Routine Research
We’ve made it to “the fun part”.
This is the part when I get to tell you about the “how” and “why” of the workout we’re about to build.
So let’s start by grabbing some information from Elsa’s Wiki Fandom page.
Right off the bat we know Elsa’s abilities and weapons are as follows:
Abilities Creation and manipulation of ice and snow Weapons Winter magic
That’s easy enough.
Unfortunately I can’t teach you how to manipulate ice and snow.
But, we can utilize this knowledge in other ways.
In the Frozen Two trailer we see Elsa beginning to work on her powers. We actually see her doing some stunts and practicing at the ocean and it looks like she’s attempting to do some tricks with her abilities that resembles moves we’ve seen by other ice characters like Frozone and Iceman.
Another thing we know about Elsa is that she’s in fairly good shape.
Not just aesthetically, but also from our first Frozen movie.
We see her use some of her powers to run away over the water (which she turns to ice) and leave to her castle. In the follow up there seems to be more of them adventuring and on the go.
So what we’ll do is a mix of snow themed sports, cardio and body weight training to get you in Elsa shape (as you know this is inspired from Elsa so this’ll be for you to cosplay as Elsa, while also utilizing what we think she would be doing!).
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The Elsa Inspired Workout Routine
Training Volume:
3-5 days per week
Explanation:
3-5 days per week
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Elsa Body Weight and Cardio Inspired Cosplay Training
We don’t see Elsa doing much training as we’ve seen other Disney Princesses utilizing some specific training methods (like archery, running, swimming, etc.) – but we still can train to cosplay like her.
Elsa has a petite and skinny physique. Nothing lean or muscular about her, just beautiful and skinny.
For that reason I’m going to be giving you some body weight movements you can use if you’d like to tone up just a bit, but also revolving this training around cardio to burn extra calories while getting you nice and healthy and keeping you in a deficit to lose any fat you need gone.
In place of active off day you can utilize some of our cold weather inspired activity.
Here’s a sample schedule for your Elsa Inspired Cardio and Bodyweight Training:
Sunday: Active Off Day
Monday: 5k run
Tuesday: 10 min Jog and Bodyweight Circuit
Wednesday: Active Off Day
Thursday: 5k run
Friday: 10 Minute Jog and Bodyweight Circuit
Saturday: Long Distance Run
The Quick Bodyweight Circuit:
3-5 Rounds for Time
5 Burpees
10 Plank to Push Ups
15 Mountain Climbers
20 Jumping Lunges
25 Bodyweight Rows
30 Second Wall Squat
Elsa Inspired Cold Weather Activity
This one doesn’t have to be anything crazy. I’m thinking snowboarding and skiing! But, it could be as simple as going hiking, or swapped for some surfing if you don’t have cold weather by you. I specifically added movements in the body weight circuit that’ll help you guys with all of it!
Here’s some of the body parts you’ll want to strengthen if you’re planning on adding in your cold weather skiing or snowboarding: quads, hamstrings and glutes, inner and outer thighs, calves, abs, back and arms.
So, you know…basically everything…
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