Last updated on August 26th, 2021 at 05:47 pm
We’re ready for an Attack on Titan spree.
Our Anime Workouts Database is in need of more Attack on Titan love, and The SHJ Army and The Academy members agree.
Which is also fun because that means we’ll be able to get some awesome listicles for AOT as well!
It also means we can get a jump start into our Attack on Titan Inspired Workout Database the same way we’ve been able to with our other favorite anime.
We’ve already seen fan favorites like Levi, Mikasa and Eren, but now I’m excited to be able to jump into a lot of the other awesome characters the show has to offer.
Annie Leonhart Stats:
Real Name: Annie Leonhart
Height: 5′
Weight: 119 lbs.
Anime: Attack On Titan
Powers: Yes
Annie is really short!
Her 5′ beings her in as one of the shortest female characters we’ve seen on the site – but she definitely packs a punch behind her five feet and 119 pounds!
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.
Grab The Unofficial Attack On Titan Workout Booklet and Unleash Your Inner Titan!
Annie Leonhart 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.
Take The Attack On Titan Workout Placement Quiz Now!
Annie Leonhart 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 get us started with our research on Annie Leonhart we’re going to be pulling right from the Attack on Titan Wiki Fandom, which starts off her bio section with this:
Annie Leonhart is a graduate of the 104th Training Corps and former member of the Military Police Brigade. Her exceptional skills with swords and unarmed combat earned her the 4th rank, but she is also noted to be a lone wolf who struggles to work with others.
She possessed the ability to transform into a Titan known as the Female Titan. Trained from an early age by her father, she is selected as one of Marley’s Warriors. In the year 845, she is sent on a mission to retrieve the Founding Titan, along with fellow Warriors Reiner Braun, Bertolt Hoover, and Marcel Galliard. As the Female Titan, she serves as a major antagonist prior to her defeat, at which point she crystallizes herself and is left in a comatose state. She was held underground in the custody of the Survey Corps for approximately four years before escaping during a battle between the Military, the Yeagerists, and the forces of Marley.
Annie not only one of the most powerful characters in AOT, but she’s also one of the most popular.
When we move into her powers and abilities section we’ll begin to learn a bit more about why she’s one of the next big characters to make it into our Attack on Titan Inspired Workouts category.
Here’s how her Wiki Fandom breaks down her abilities:
Out of the 104th Training Corps members, Annie is one of the strongest fighters, along with Mikasa and Eren. She was ranked as one of the top 5 trainees (achieving the 4th position), meaning a degree of skill in several military combat forms. Although she is ranked 4th, she is usually portrayed as being on par with Mikasa in combat. Her being placed lower was likely due to a combination of her slacking off and not taking things seriously, as well as her nightly reconnaissance work as part of the Paradis Island Operation. Despite her impressive abilities, she appeared to be outmatched by Kenny Ackerman: not only did he manage to get behind her without her noticing, but he was also able to dodge her kick with apparent ease. The fact that Annie immediately chose to retreat into the sewers is further proof that she was unsure of a victory against him.
It’s also relevant to talk a bit about Annie’s Titan Form.
We will mainly be focusing on her Survey Corps side of military training, but a full character background and breakdown is definitely warranted.
Here’s what they tell us:
Like her Marleyan comrades Bertolt, Marcel and Reiner, Annie is capable of transforming into a Titan, referred to as the Female Titan. Her Titan form is 14 meters, the third shortest, being rivaled by the Cart Titan who is 4 meters and the Jaw Titan who is 5 meters. As the Female Titan, Annie is easily able to overpower veteran Survey Corps members, and wipe out several squads in Erwin’s specialized scouting formations. Annie acquired her Titan powers while she was a Warrior candidate in Marley and was trained with using them by the military of Marley and by her father. During the 57th Expedition Outside the Walls of the Survey Corps, she was far more experienced in using her Titan form compared to Eren, who had only discovered his Titan powers recently. She is one of the more skilled of the Nine Titans, sporting a variety of presumably learned powers and special abilities, some of them not exhibited by any others with Titan power. The Marleyan officials noted during Annie’s training that she exceeded all of their expectations.
While Annie’s Female Titan form does also bring her high mobility, endurance, durability and obviously a new level of strength – we’re going to be mainly focusing in on her speed, power, agility, and Survey Corps abilities.
For this we’ll be utilizing tactics from our Assassin Calisthenics 90 Day System here at SHJ that has literally been used to help train new U.S. Marines.
That means we’re sticking to calisthenics, circuits, core work and endurance training for this one!
Get ready for some volume.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Annie Leonhart Workout Routine
Training Volume:
5 days per week
Explanation:
For this one we’re going to be utilizing 3 days of calisthenics and endurance work and then two days of circuit style calisthenics and core 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.
Annie Leonhart Workout Routine: Sample Schedule
Monday: Female Titan Calisthenics and Endurance A
Tuesday: Survey Corps Circuit A
Wednesday: Female Titan Calisthenics and Endurance B
Thursday: Survey Corps Circuit B
Friday: Female Titan Calisthenics and Endurance C
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Annie Leonhart Workout Routine: Female Titan Calisthenics and Endurance A
Warm Up:
5-10 Minute Walk/Jog
Workout:
Side Lunges
3×20
Sit Ups
3×20
Explosive Knee Push Ups
3×20
Plank to Push Ups
3×10
Chin Ups
3×5-10
Endurance Work:
Complete 15-30 Minute of ANY of the following:
- Treadmill Run
- Bike
- Row
- Swim
Annie Leonhart Workout Routine: Survey Corps Circuit A
Warm Up:
25 Jumping Jacks
25 High Knees
25 Butt Kicks
Circuit: Complete 3 Rounds
30 Jumping Jacks
20 Knee Tucks
30 Jumping Jacks
10 Half Burpees
30 Jumping Jacks
20 Alternating Pistol Squats
30 Jumping Jacks
10 Box Jumps
30 Jumping Jacks
Annie Leonhart Workout Routine: Female Titan Calisthenics and Endurance B
Warm Up:
5-10 Minute Walk/Jog
Workout:
Glute Bridges
3×20
Lying Leg Raises
3×20
Close to Wide Push Ups
3×20
Planking Knee to Elbows
3×10
Inch Worm to Push Ups
3×5-10
Endurance Work:
Complete 15-30 Minute of ANY of the following:
- Treadmill Run
- Bike
- Row
- Swim
Annie Leonhart Workout Routine: Survey Corps Circuit B
Warm Up:
25 Jumping Jacks
25 High Knees
25 Butt Kicks
Circuit: Complete 1 Round
1 Mile Run
50 Air Squats
40 Push Ups
30 Burpees
20 Dips
10 Pull Ups
Annie Leonhart Workout Routine: Female Titan Calisthenics and Endurance C
Warm Up:
5-10 Minute Walk/Jog
Workout:
Wide to Close Air Squats
3×20
Russian Twists
3×20
Push Ups
3×20
Dips
3×10
Wall Climbs
3×5-10
Endurance Work:
Complete 15-30 Minute of ANY of the following:
- Treadmill Run
- Bike
- Row
- Swim
Annie Leonhart Workout Routine: Optional Additional Training Resources
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)
HIIT 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
Join The Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL ATTACK ON TITAN WORKOUT BOOKLET!
More than 10 Workouts for Training Corps, Garrison, Survey Corps, Military Police Brigade, Titans, and Everyone in Between!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
