Morgiana Workout: Train to Become a Pure Blood Fanalis!

Last updated on June 21st, 2023 at 07:33 am

We’re ready for Morgiana to finally make her way into our Anime Workouts Database!

She has been requested almost as many times as Sung Jin Woo at this point (before we eventually got him on here, of course), so there’s no ignoring The SHJ Army when they want a character.

For this one we’re going to be training around calisthenics, and I’ll be talking much more on that within our workout research section below, but just so you guys know what you’re getting into ahead of time.

We also have hundreds of other calisthenics workouts in our database, and you can sort individual anime databases by calisthenics as well.

Morgiana will definitely be a great addition to our Anime Workout Placement Quiz, though!

Morgiana Stats:

Real Name: Morgiana

Height: 4’11

Weight: 112 lbs.

Anime: Magi: The Labyrinth of Magic

Powers: Yes

Morgiana is actually really short. 

We are getting used to seeing shorter characters with our anime females (and males!), but she comes in around some of the shortest.

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.

Want The Absolute Best Anime Calisthenics Workouts Booklet?
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!

Morgiana 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.

Need Help Choosing The Best Anime Inspired Calisthenics Workout?
Take The Anime Calisthenics Workout Placement Quiz Now!

Morgiana 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 Morgiana I’ll be pulling right from her Wiki Fandom section, which leads us off with this:

Morgiana is a pure-blood Fanalis. She was formerly a slave of Jamil, along with Goltas, when she met Aladdin and Alibaba Saluja. Morgiana is a member of Alibaba’s household. During the past three years, she stayed in the Kou Empire with Aladdin, and a year ago, they mysteriously vanished. Later on, it is revealed they disappeared to the Dark Continent where they trained. She is the tritagonist of the Magi series.

This just gives us a brief intro, but what we’ll actually be using to train will be much more clear when we move into her powers and abilities.

To start off I want to go backwards, starting with what we WON’T be training around and then moving backwards into what we will be using.

Here’s what they tell us for her powers section of “Household Vessel”:

Morgiana uses the powers of Alibaba Saluja’s Djinn, Amon. Amon lends his power to her Household Vessel, Amol Selseila. Initially, Morgiana has stated that since her Household Vessel takes too much out of her, she would rather just increase her martial art abilities. After her time with Yunan, she has learned how to use it without depleting so much of her magoi, as well as manipulating it much better.

The part I love most about this is how she would rather just increase her martial arts abilities.

That makes this routine even more fun to build.

From there we’ll move on to learn more about her physical abilities, which they share as follows:

As a Fanalis, Morgiana is very strong when it comes to fighting, being able to carry up to 7 people at once, take down a large number of opponents with her kicks and even break adult Fanalis handcuffs and chains when she got angry. She has even underwent martial arts training under Masrur. Since training under Masrur, she is able to defeat dangerous beasts in a single hit and her strength has further increased. Morgiana was also born with exceptional speed, being able to close large gaps in an instant and intercepting quick attacks by people. Since training with Masrur, her speed and leg strength have increased further.

Morgiana has also shown superior hearing, smelling, and sight, as shown when she was able to locate Aladdin and Alibaba in the Dungeon Amon, where they were hiding in a cave and when she notices fire in the Aktia Kingdom’s port before anyone else.

• Battle Cry: Morgiana has a battle cry that she uses to fight against, and scare monsters. She has scared off monsters up to 2 to 3 times her size.
• Echolocation: An upgraded version of her Battle Cry, Morgiana uses this along with her senses to see her surroundings when shrouded in the pitch black of the Great Rift.

Morgiana is clearly stronger than she looks.

So the main purpose of our training will be to unlock:

• Morgiana’s Lean and Toned Physique
• Immense Strength and Speed
• Immense Fighter Endurance

I’ll also be including some high intensity training to replicate that of a martial artist, as well as some other MMA resources we’ve had on the site.

And, if this one is above your training level, not to worry – don’t be afraid to scale it down to your level by cutting reps and sets, or even by using one of the beginner workouts before moving into this one.

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Morgiana Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training with 3 days of full body calisthenics and HIIT cardio per week, then one day devoted to long distance cardio work (or swapped for more HIIT/alternatives), and one day devoted to a Fanalis Circuit Test that you can utilize weekly, biweekly or monthly, at your discretion.

Want To Upgrade This Workout?

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.

Morgiana Workout Routine: Sample Workout Schedule

Monday: Alibaba Full Body Calisthenics A

Tuesday: Fanalis Circuit Test

Wednesday: Alibaba Full Body Calisthenics B

Thursday: Fighter Endurance Work

Friday: Alibaba Full Body Calisthenics C

Saturday: Active Rest Day or Full Rest

Sunday: Rest Day

Morgiana Workout Routine: Alibaba Full Body Calisthenics A

Warm Up: 

Light Cardio (10-15 Minute Varied Cardio Warm Up)

OR

HIIT Cardio (Listed at the bottom; can be done before or after workout)

Workout: 

Jump Rope

3×30

Air Squats

3×25

Push Ups (or Pause Push Ups)

3×20

Sit Ups

3×15

Glute Bridges

3×15

Dips

3×10

Pull Ups (or Pike Push Ups)

3×8

HIIT Cardio:

Complete 20-45 Minutes of:

• Jog or Sprint 1 Minute
• Walk 1 Minute
• Rinse and Repeat

Morgiana Workout: Fanalis 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!)

Fanalis Circuit Test: Complete 3 Rounds For Time

20 Box Jumps

15 Double Unders

20 Second Hollow Hold

15 Mountain Climbers

20 Second Superman Hold

20 Pause Push Ups

15 Inch Worms

Morgiana Workout Routine: Alibaba Full Body Calisthenics B

Warm Up: 

Light Cardio (10-15 Minute Varied Cardio Warm Up)

OR

HIIT Cardio (Listed at the bottom; can be done before or after workout)

Workout: 

Mountain Climbers

3×30

Lunges

3×20 [total]

Close to Wide Push Ups (or Pause Push Ups)

3×20

Lying Leg Raises

3×15

Donkey Kicks

3×15 each leg

Plank to Push Ups

3×10

Chin Ups (or Pike Push Ups)

3×8

HIIT Cardio:

Complete 20-45 Minutes of:

• Jog or Sprint 1 Minute
• Walk 1 Minute
• Rinse and Repeat

Morgiana Workout: Fighter Endurance Training

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

Morgiana Workout Routine: Alibaba Full Body Calisthenics C

Warm Up: 

Light Cardio (10-15 Minute Varied Cardio Warm Up)

OR

HIIT Cardio (Listed at the bottom; can be done before or after workout)

Workout: 

Jumping Jacks

3×30

Wide to Close Squats

3×25

Decline Push Ups (or Pause Push Ups)

3×20

Russian Twists

3×15

Wall Sits

3×60 seconds (or to failure)

Chair Dips

3×10

Pull Ups (or Pike Push Ups

3×8

HIIT Cardio:

Complete 20-45 Minutes of:

• Jog or Sprint 1 Minute
• Walk 1 Minute
• Rinse and Repeat

Morgiana Workout: Optional Bonus 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

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.