Yesterday was Star Wars day and I sent out our Star Wars Inspired Workout Routine Listicle to everyone.
But now it’s time to grow on that.
With member of the SHJ Army binge watching all the movies on Disney+ and finishing up their final seasons of Clone Wars, it’s only right to kick us off into some Star Wars workouts with a Clone Trooper Workout Routine!
Ryan asked me why I wasn’t specifically doing a Commander Cody or Captain Rex, and I personally think it’s more, for this one at least, so that we can rank ourselves up in a military style kind of fashion.
We’ll still be fitting it into our calisthenics and bodyweight theme, but we’ll add in some weights as well. So, it’ll be similar to our Ultimate Calisthenics Workout & Guide, with a few less levels, and a bit of weight added in.
Think you can handle it?
Clone Trooper Stats:
Height: 6’0
Weight: 176 lbs (but variable)
Real Name: Variable
Powers: No
Clone Troopers are all six feet tall. That much is a fact, as clones.
As far as their weight, we know Clone Commander CC-2224’s (Cody) weight is 176 lbs, but weight is something that can vary; so it’s not a specific fact among all Troopers.
Vegeta were tied Wolverine for 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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Clone Trooper 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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Clone Trooper 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.
Let’s start off with a little background information on The Grand Army of the Republic and Clone Troopers from their Wiki Fandom:
The Grand Army of the Republic (GAR), also known as the Grand Army and the Clone Army, was a major branch of the Galactic Republic Military composed entirely of clone troopers, an army of elite soldiers created from the genetically altered template of the bounty hunter Jango Fett. Bred in secret within the cloning facilities of the planet Kamino, the Grand Army was officially formed by Supreme Chancellor Palpatine at the behest of the Galactic Senate in response to the Separatist Crisis which threatened to divide the galaxy between the Republic and the newly born Confederacy of Independent Systems. The members of the Jedi Order were commissioned as high-ranking commanders and generals in the GAR, second in authority only to Chancellor Palpatine, who held the rank of Supreme Commander. Under the leadership of their Jedi officers, the Grand Army engaged the Separatist Droid Army on many worlds during the Clone Wars, suffering heavy casualties for three years while restoring Republic sovereignty to numerous rebellious areas throughout the galaxy.
And, for those of you also wondering about Commander Cody, who I mentioned earlier, I’ll give you a brief background for him as well (which will also give us a good intro into some of the ranks among the Clone Troopers):
CC-2224, nicknamed “Cody,” was a clone trooper officer who held the military rank of Clone Marshal Commander in the Grand Army of the Republic during the Clone Wars. Additionally, he served as the commanding officer of the renowned 7th Sky Corps and personally led the sub-unit 212th Attack Battalion. A natural and practical leader, Commander Cody was the second-in-command of Jedi General Obi-Wan Kenobi, to whom he was particularly loyal. A capable strategist and an exceptional soldier on the battlefield, his qualities earned him the respect of both his Jedi officer and his fellow clone troopers.
Which was straight from his personal Wiki Fandom page.
Although it’s long, building on that, I do want to give you a bit of a breakdown for the ranking system among Clone Troopers.
This will give us a feel for why we’ll be training in different levels when we get into the routine; and also bring us deeper into the reasoning of why this is build in a military style!
This is from the Clone Troopers’ Wiki Fandom I originally linked to above:
Ranks
Jedi Ranks
- High Jedi General—Jedi High Councilors. In command of one of the ten Systems Armies.
- Senior Jedi General—Jedi Masters. In command of one of the twenty Sector Armies.
- Jedi General—Jedi Knights In command of corps or legions.
- Jedi Commander—Jedi Padawans. In command of regiments and battalions
Non-Clone Ranks
- Brigadier General—A rank desired by Meebur Gascon. They either commanded brigades or performed headquarters assignments and staff functions, including heading non-combat departments.
- Colonel—This rank was held by Meebur Gascon, a hero of the Battle of Geonosis.
Clone Ranks
- Marshal Commander—The highest rank a clone soldier could attain. Like all commanders, their armor was color-coded yellow. The rank indicator HUD glyph was eight dots, arranged in two parallel horizontal lines of four. Each marshal commander was in command of a corps.
- Senior Commander—The second highest rank attainable by the clone forces. Their armor was color-coded yellow and the rank indicator HUD glyph was two horizontal rows of three dots running parallel. Each was in command of a brigade or legion.
- Regimental Commander—Also indicated by yellow armor. HUD glyph was arranged in two parallel rows of two dots. Each was in command of a regiment.
- Battalion Commander—the lowest commander rank of the clone forces. Also indicated by yellow armor, HUD glyph was that of two dots, stacked vertically. Each was in command of a battalion.
- Major—Their armor was color coded red. HUD glyph was four vertical lines running parallel. Each was second in command of a battalion.
- Captain—Captain’s armor was also color-coded red, with three parallel vertical lines as rank indicator. Each was in command of a company.
- Lieutenant—Indicated by blue armor. Rank was indicated by a pair of vertical parallel lines. Each was in command of a platoon.
- Sergeant Major—Indicated by green armor. Rank glyph is four chevrons. They were second-in-command of platoons.
- Sergeant—Indicated by an olive green armor. Rank glyph is three chevrons. In command of a squad.
- Corporal— The second lowest rank of clone forces. The rank indicator was two chevrons. They were second-in-command of squads.
- Private—The lowest rank in the clone forces. Rank was indicated by a single chevron.
- Cadet—This rank is even lower than Trooper. This rank is used by new Clones. These clones have not passed their final trial and therefore can’t be considered soldiers yet.
We’ll be training with a few levels to bring you up from the lowest rank (beginner) all the way up to a more difficult style of training!
Keep in mind, their Wiki Fandom also shares this:
Clone troopers wore forty kilograms of plastoid-alloy composite white armor over a pressurized black body glove which allowed them to survive in the vacuum of space.
So, similar to military style training that has you preparing to go long distances while carry packs or loads, we’ll be thinking the same way for this one.
Think you can handle it?
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Clone Trooper Workout Routine
Training Volume:
3-5+ days per week (option to scale down to 3 days of resistance training and cut cardio)
Explanation:
Similar to how we have Five Levels of Training that scale up for our Ultimate Calisthenics Workout & Guide, we will have the option to scale certain training to lower levels. Within all of our circuits I will give ways to scale them. If you scale down, you will be brought to a lower rank (lowest rank), if you keep it the same you’re at a mid tier, and if you scale up (which I’ll also tell you
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Clone Trooper Workout: Sample Workout Schedule
Monday: Upper Body Circuit
Tuesday: Weighted Trek
Wednesday: Full Body Training
Thursday: Long Distance (Variable) Cardio
Friday: Lower Body Circuit
Saturday: Rest Day or HIIT Training
Sunday: Mandatory Rest Day
Clone Trooper Workout: Upper Body Circuit
Warm Up:
2×10 Chin Ups
2×10 Kettlebell Swings
2×10 Skull Crushers (Bodyweight)
Workout:
Complete 5 Rounds
5 Regular Push Ups
30 Seconds of Jump Rope
5 Wide Push Ups
30 Second Superman Hold
5 Pseudo Push Ups
30 Second Rest
5 Explosive Push Ups
30 Seconds Hollow Hold
5 Close Push Ups
30 Seconds Jump Rope
5 Regular Push Ups
Scaling:
- Level One:
- Scale Push Ups to Knee Push Up Variations or Pause Push Up Variations
- Scale Jump Rope to Jumping Jacks
- Level Two:
- Keep the circuit as is.
- Level Three:
- Scale up Push Ups with reps or weighted vest.
- Scale up Jump Rope with Double Unders.
Clone Trooper Workout: Weighted Trek
As I mentioned: Clone troopers wore forty kilograms of plastoid-alloy composite white armor over a pressurized black body glove which allowed them to survive in the vacuum of space.
So for this one you’ll be throwing on some weight and going on a hike (or really long walk).
Level One: 3-5+ Mile Walk without Weight
Level Two: 5+ Mile Walk with 20-40 lb. Weighted Vest
Level Three: 10+ Mile Walk with 40 lb. Weighted Vest
Clone Trooper Workout: Full Body Training
Warm Up:
50 Jumping Jacks
50 High Knees
50 Butt Kickers
Workout:
Push Ups
4×30
Goblet Squats
4×25
Double Unders
4×20
Dips
4×15
Pull Ups
4×10
Burpees
4×5
Scaling:
- Level One:
- Scale Push Ups to Knee Ups or Pause Push Ups.
- Scale Goblet Squats to Air Squats.
- Scale Double Unders to 3x Jump Rope or Jumping Jacks.
- Scale Dips with Chair.
- Scale Pull Ups with Bodyweight Rows or Pike Push Ups.
- Scale Burpees with Slow Burpees.
- Level Two:
- Keep the workout as is.
- Level Three:
- Scale up all movements with weighted vest or harder variations (Ex: Push Ups -> Explosive Push Ups), or more reps.
High Intensity Interval Training:
30 Minute Interval Sprints
- 30 Second Sprint
- 90 Second Walk Cooldown
Clone Trooper Workout: Long Distance Variable Cardio
Instead of a Trek or Sprints, your job today is to get in some extra endurance training.
This can be a run, row, walk, or even a swim.
- Level One:
- Run 1-3 Miles
- Row 1600M
- Swim 20-30 Minutes
- Level Two:
- Run 3-5 Miles
- Row 3200M
- Swim 30+ Minutes
- Level Three:
- Run 5+ Miles
- Row 5000M
- Swim 45+ Minutes
Clone Trooper Workout: Lower Body Circuit
Warm Up:
3×5 Pull Ups
3×20 Push Ups
3×20 High Knees
Workout:
Complete 5 Rounds
60 Second Wall Sit
50 Jump Ropes
40 Decline Glute Bridges
30 Jumping Lunges (15 Each)
20 Pistol Squats Each Leg
10 Pause Goblet Squats
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