Last updated on September 30th, 2021 at 06:52 pm
We’re bringing in some of the powerful women this week from Seven Deadly Sins.
Our Seven Deadly Sins Inspired Workouts are growing and they’ll continue hitting the site as long as you guys are loving them within The Anime Workout Database.
While Elizabeth may not have made it to the Most Powerful Female Anime Characters of All Time, she DID make it to our list of The Most Powerful Seven Deadly Sins Characters.
For those of you who haven’t watched enough of the show to see her unleash her true potential: you’re missing out!
We have a handful of other powerful female characters to still get through, like Diane for one, but having Elizabeth and Merlin is a great start to our growing list of SDS inspired routines.
Elizabeth Stats:
Real Name: Elizabeth Liones
Height: 5’4
Weight: N/A
Anime: Seven Deadly Sins
Powers: Yes
We don’t have Elizabeth’s weight available, but we don’t necessarily need it to work with her height and aesthetic we see in the anime.
She’s around average height and has a fairly lean and athletic physique.
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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Elizabeth 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 Seven Deadly Sins Workout Placement Quiz Now!
Elizabeth 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 a bit more about Elizabeth and her powers we’ll be pulling right from her Wiki Fandom page.
Here’s how they break down his initial bio section:
Elizabeth Liones is the third adoptive princess of the Kingdom of Liones, the 107th and current incarnation of the Goddess Elizabeth, and the lover of Meliodas, captain of the Seven Deadly Sins. She is the deuteragonist of the series.
Originally an alleged survivor of Danafor’s destruction, Elizabeth was adopted and raised by the king Bartra Liones. After the Holy Knights rebel, she sets on journey to find Seven Deadly Sins, becoming a waitress for Meliodas’ tavern Boar Hat. She later awakened her power as a Goddess and become the Seven Deadly Sins’ prominent ally, participating in their battles against the Ten Commandments and later the Demon Clan in the New Holy War.
A lot of our training might revolve around Elizabeth’s overall aesthetic, but it’s also important to break down her powers and learn a bunch more about her.
Here’s how they dive into her powers and abilities section:
Due to being the current reincarnation of the Supreme Deity’s extremely powerful daughter, Elizabeth possesses immense powers based on light, rapidly heal everyone in the Kingdom of Liones and unintentionally causing plant life to instantly grow throughout the entire Kingdom when first awakened. Even before awakening her memories, she was capable of healing several almost dying individuals or dispelling a curse placed on Merlin by Zeldris with the Demon King’s magic, while her aura was capable of harming demonic creatures like Hendrickson or even the Commandment Derieri. Upon the return of her memories, Elizabeth’s magic power increases dramatically as Elaine remarks that the “incredible” amount of magic the former possesses marks her as a true goddess. During the alliance of Stigma and the Seven Deadly Sins, the blade of light she generates for the Light of Pact, was of equal length but wider than the one summoned by Ludociel, leader of the Four Archangels. Her power was enough to extract the miasma out of the Commandment Melascula easily which was vital to defeat her, stop dozens of demons from battling, as well as counter Hellblaze techniques.
So there’s not much for us to go on in terms of weight training or bodyweight training to replicate her powers considering she’s mostly magical like we saw from Merlin and Gowther – but we’ll still be training to unleash our inner powerful Goddess nonetheless.
To put it into perspective, Merlin comes in with a whopping power level ranking at 3,540 while Elizabeth and Gowther come in at 1,700 and 1,300.
So similar to our Gowther routine we will be pulling from some tactics we utilize in our Assassin Calisthenics 90 Day System (which has even been used to help trian new U.S. Marines) – but we’ll be scaling it down a bit to train at a beginner-intermediate level and really unlock the Elizabeth physique.
If you need some extra scaling help you can also check out our Ultimate Calisthenics Workout and Guide – but I’ll plug in some scaling tips as we move through the workout as well.
Get ready to unleash the power of Goddess Elizabeth.
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Elizabeth Workout Routine
Training Volume:
3-5 days a week
We’re going to be working around basic calisthenics and cardio 3 days a week but I’ll also provide some resources for you to tack on an extra two days a week if you’d like to step it up a notch! You know, speed up the process to unlock your inner Goddess Elizabeth.
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Elizabeth Workout Routine: Sample Schedule
Monday: Goddess Elizabeth Basic Calisthenics A
Tuesday: Princess Endurance, HIIT or Optional Additional Training Day
Wednesday: Goddess Elizabeth Basic Calisthenics B
Thursday: Princess Endurance, HIIT or Optional Additional Training Day
Friday: Goddess Elizabeth Basic Calisthenics C
Saturday: Rest or Optional Additional Work
Sunday: Rest Day
Elizabeth Workout Routine: Goddess Elizabeth Basic Calisthenics A
Warm Up:
5-10 Minute Walk
Workout:
Glute Bridges
3×25
Hollow Hold
3×20 seconds
Pike Push Ups
3×15
Reverse Leg Raises
3×20
Push Ups (or Pause Push Ups)
3×20
Cardio:
15-45 Minutes of Varied Cardio
- Treadmill Walk/Run
- Row
- Elliptical
- Swim
- Bike
Elizabeth Workout Routine: Goddess Elizabeth Basic Calisthenics B
Warm Up:
5-10 Minute Walk
Workout:
Air Squats
3×25
Superman Hold
3×20 seconds
Wall Climbs
3×10
Hanging Side Crunches
3×20
Push Ups (or Pause Push Ups)
3×20
Cardio:
15-45 Minutes of Varied Cardio
- Treadmill Walk/Run
- Row
- Elliptical
- Swim
- Bike
Elizabeth Workout Routine: Goddess Elizabeth Basic Calisthenics C
Warm Up:
5-10 Minute Walk
Workout:
Pistol Squat (or Assisted)
3×25
L-Sit Hold
3×20 seconds
Assisted Pull Ups
3×10
Sit Ups
3×20
Push Ups (or Pause Push Ups)
3×20
Cardio:
15-45 Minutes of Varied Cardio
- Treadmill Walk/Run
- Row
- Elliptical
- Swim
- Bike
Elizabeth 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
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