Last updated on January 11th, 2023 at 07:22 am
With our Vinland Saga Inspired Workouts growing I wanted to make sure we have at least one beginner oriented workout within the list of extremely powerful characters.
And who better to fill that role than our cunning King Canute!?
Canute didn’t make it onto our list of the strongest Vinland Saga characters, but he’s definitely a fan favorite.
He also is more of a schemer and planner – with his enemies dying by poison more than by sword – but he does take up some training in the later volumes, which we’ll discuss in our workout research section below.
That said, our routine will be built around a very beginner level bodyweight training schedule, so any of you can start here and work your way up to the harder routines we have with some of the more powerful Vinland Saga characters.
Canute Stats:
Real Name: Canute
Height: 5’6
Weight: 132 lbs.
Comics: Vinland Saga
Powers: No
Canute is actually quite short, but he falls in more or less around our average height compared to other male anime characters.
Although his weight is definitely fairly low due to lack of muscle mass we’re used to seeing.
Wolverine was 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.
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Canute 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.
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Canute 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 Canute I’ll be pulling right from his Wiki Fandom, although we honestly don’t have much information to work with.
We know going in we’ll be making a beginner calisthenics workout, but I still want to cover some background lore nevertheless.
Here’s how they start us off:
Canute is the king of Denmark and England, succeeding his father Sweyn and brother Harald.
When we move down into his abilities this is what they tell us:
Canute is better known as a cunning and charismatic king, his enemies die swiftly and quietly from poison and assassinations due to his clever scheming. Canute takes up sword practice later in the series and becomes a decent fighter despite his strong hatred for weapons in his youth. With his North Sea Empire and the vast fleet he becomes a terrifying force to be reckoned with.
Even knowing that Canute “takes up sword practice later in the series” doesn’t mean he magically becomes the killing machines we’ve already seen among our Vinland Saga characters.
So we’ll be training knowing Canute is still among the Vikings, and does train, but is not immensely strong.
That means the goals for our Canute Inspired Workout are as follow:
- Canute’s Slim and Toned Physique
- Canute’s Minor Training Level
- Canute’s Moderate Strength and Speed
For this, as I’ve mentioned already, we’ll be using a beginner calisthenics program.
That means you don’t even have to jump back into our Beginner Ninja Workout if you’re a beginner – you can just stick around and use this one and wait until you level up enough to move into some of the more difficult routines inside our database.
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Canute Workout Routine
Training Volume:
3-5 days per week
Explanation:
This one is going to be a beginner calisthenics workout, training 3 days per week, but I’ll also provide a beginner King of Denmark Circuit Test and some optional endurance work as well for you guys.
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.
Canute Workout: Sample Schedule
Monday: Cunning King Calisthenics A
Tuesday: King of Denmark Circuit Test
Wednesday: Cunning King Calisthenics B
Thursday: King of England Endurance Training
Friday: Cunning King Calisthenics C
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Canute Workout: Cunning King Calisthenics A
Warm Up:
Walk or Jog
10-30 Minutes
Workout:
Push Ups
3×20
Air Squats
3×20
Sit Ups
3×15-20
Dips
3×10-12
Bodyweight Rows
3×8-10
Canute Workout Routine: King Of Denmark 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!)
King of Denmark Circuit Test: Complete 4 Rounds for Time
Run 400M
20 Push Ups
20 Mountain Climbers
20 Air Squats
20 Crunches
Canute Workout: Cunning King Calisthenics B
Warm Up:
Walk or Jog
10-30 Minutes
Workout:
Incline Push Ups
3×20
Glute Bridges
3×20
Lying Leg Raises
3×15-20
Plank to Push Ups
3×10-12
Chin Ups
3×8-10
Canute Workout: King of England 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
Canute Workout: Cunning King Calisthenics C
Warm Up:
Walk or Jog
10-30 Minutes
Workout:
Decline Push Ups
3×20
Lunges
3×20
V-Ups
3×15-20
Chair Dips
3×10-12
Pull Ups
3×8-10
Canute Workout: Optional Additional 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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