This is a bit of a weird week.
We’re not only getting three female characters back to back to back, but we’re also getting two cosplay-oriented routines in the same week among them!
We’ve already seen Suzune from Classroom Of The Elite this week, and now I’m bringing in Alice to grow out our Sword Art Online Inspired Workouts a bit more as well.
Alice came in at number eight among our most popular Sword Art Online Characters so she definitely deserves a spot among our characters; but most of the requests for Alice were for a calisthenics based beginner program – so we’re keeping this one cosplay based!
And hey, we can never have too many beginner programs, right?
This one will even come in very similar to our Beginner Ninja Workout, so you won’t even need to switch it up from that one you’ll just be able to use either one and scale up to the next level of routines.
Alice Zuberg Stats:
Real Name: Alice Zuberg
Height: 5’6
Weight: 119 lbs.
Anime: Sword Art Online
Powers: Yes
Alice is actually taller than I expected her to be and comes in right around average height compared to female anime characters, superheroes and even celebrities that we’ve seen at SHJ.
Although with anime female characters it feels like we have a super wide range within our Anime Workouts Database.
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 you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!
Alice Zuberg 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.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Alice Zuberg 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 Alice I’m going to start by pulling right from her Wiki Fandom page starting with what they give us here:
Alice Zuberg is one of the main characters in the Alicization Arc and a supporting character in the Unital Ring Arc. She is the daughter of Rulid Village’s chief Gasupht Zuberg, as well as the childhood friend of Eugeo and Kirito. Due to accidentally breaking a clause of the Taboo Index in her childhood, Alice was apprehended by Deusolbert Synthesis Seven and taken to the Central Cathedral, where she was forced to become an Integrity Knight, named Alice Synthesis Thirty, with her memories sealed.
Having lost her will to fight following Supreme Priest Quinella’s and Chief Elder Chudelkin’s death and Kirito entering a comatose state in the aftermath of the battle, Alice returned to Rulid Village with Kirito to avoid possible retribution on the boy’s life, reuniting with her sister Selka Zuberg there. Following a goblin attack on the village, during which Alice regained her desire to protect their world, Alice travelled to the Great Eastern Gate to join the Human Guardian Army in order to defend the Human Empire against an invasion by the Dark Territory Army.
Which is actually a larger bio section and starting point than we’re used to, but considering this is going to be a cosplay oriented routine I’m all for it.
The more fun information the better!
Being that we won’t have much in terms of powers and abilities I’ll actually be moving right into her appearance section which they break down as follows for us:
Alice has sparkling blue eyes, and long, golden hair that is tied to both sides of her head, and a braid running down from the back of her head, a bow attached at the end of the braid. She also wore a white lace around her forehead.
As an Integrity Knight, Alice wore golden armor, a blue cape, white leather boots, and a white skirt (blue and white in the illustrations).
In the real world, Alice is an android with her exact appearance from Underworld. She wears the SAO Survivor School uniform and white stockings.
Now this is more for cosplayers out there than anything considering we can tell what Alice looks like from our anime and that’s what we’ll be shooting for here.
On top of that I do want to build our other goals around her lore inside the game a bit just to make it a bit more fun – while still sticking to our cosplay and aesthetic goals overall.
That means our goals for our Alice Zuberg Inspired Workout are:
- Cosplay Oriented Goals
- Alice’s Slim and Toned Aesthetic
- Alice’s Strength, Speed and Endurance
And as I mentioned previously we’ll be looking to accomplish this with beginner oriented calisthenics training.
That said, though, don’t be afraid to scale down even more if needed!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Alice Zuberg Workout Routine
Training Volume:
2-3 days per week
Explanation:
For this one I’m going to be giving you a basic calisthenics workout to do 2 days a week, a Integrity Knight Circuit Test that you can complete weekly, biweekly or monthly for fun (and to step your game up!), and some optional endurance resources you can complete 1-2 times a week if you’d like as well. The only other thing you’ll need to do is track your 10K steps on off days!
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.
Alice Zuberg Workout: Sample Workout Schedule
Monday: Basic Calisthenics
Tuesday: Optional Endurance Work
Wednesday: Integrity Knight Circuit Test
Thursday: Optional Endurance Work
Friday: Basic Calisthenics
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Alice Zuberg Workout: Basic Calisthenics
Warm Up:
Walk 5-15 Minutes
(Option to scale up to varied cardio for 30-60 minutes)
Workout:
Plank Hold
3×30 seconds
Crunches
3×25
Air Squats
3×20
Lying Leg Raises
3×15
Push Ups
3×15
Chair Dips
3×10
Lunges
3×5 each leg
Alice Zuberg Workout: Integrity Knight 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!)
Integrity Knight Circuit Test: Complete 2 Rounds for Time
Run 400M
20 Mountain Climbers
15 Sit Ups
10 Glute Bridges
5 Inch Worm Push Ups
Alice Zuberg Workout: Optional Endurance Work
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
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