Derieri Workout: Train like the SDS Elite Warrior!

We haven’t had a Seven Deadly Sins character in a while but then suddenly we had a handful of requests for multiple, likely due to a new surge of popularity stemming from Netflix series.

That said, Derieri is coming in first and joining our Seven Deadly Sins Inspired Workouts with her shredded physique.

Full disclosure: We WILL be building this one out around he physique, but you will NOT have to be half naked [like Derieri] in order for it to be effective.

I also want to point out that we will be training with weights to accomplish this one, so if you want to find some calisthenics workouts you’ll want to head back into the databases and find a different routine.

Derieri Stats:

Real Name: Derieri

Height: 5’4

Weight: 137 lbs.

Anime: Seven Deadly Sins

Powers: Yes

Derieri comes in right below average height compared to female characters we’ve seen at SHJ.

An inch or two taller and she would be right at the average, but she’s about a foot off what we’d consider a behemoth 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.

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Derieri 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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Derieri 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 Derieri we’ll be pulling right from her Wiki Fandom page which starts us off with this:

Derieri is an elite warrior of the Demon Clan, serving directly under the Demon King as the Purity of the Ten Commandments.

This gets us started but doesn’t really give us everything we’ll need to really build out an effective routine.

Since this one will be built around her physique as well, I also want to share the piece they share for her appearance here:

Derieri is a toned woman with long spiky orange hair. She wears no clothes, instead covering the breasts, left arm and right leg in her own darkness. She has demon markings on her left cheek which resemble a beast’s open mouth with a circle in the center. Derieri lost her left arm in a fight with Sariel 3000 years ago and now uses her darkness to create one in its place.

What we’ll really be needing the most, though, is her abilities section.

They go into a lot of detail for that one, starting with this:

As a member of the Ten Commandments, Derieri is exceptionally powerful. Like all members of the Demon Clan, she is able to utilize the mysterious jet-black power of darkness, as previously seen by Meliodas, to form wings for flight. Her aura, combined with the aura of the other Ten Commandments is so terrifying that it made the normally calm Hendrickson sweat in fear by their presence and unnerved Meliodas when he felt it from several kilometers away. Derieri was the first demon to showcase the power to devour the souls of the other races, leaving them as empty husks. Like Monspeet, she has incredible sensory abilities as only she and him were able to sense that the Ten Commandments were being watched by Meliodas’ comrades from several kilometers away at Liones castle.

From there they also tell us about her hand to hand combat skills:

Derieri is extremely proficient in hand-to-hand combat, overwhelming someone of Meliodas’ caliber and even breaking both his forearms with her ability, Combo Star. She also possesses the speed to outpace Meliodas with a sheer volume of attacks and hitting him quickly 54 times in a matter of seconds. She is also extremely durable, as she emerged completely unscathed after being hit by Tarmiel and Sariel’s Omega Ark and later, Derieri’s natural defenses were also shown to be exceptionally durable,as seen where she was completely unscathed by Deathpierce’s Breath of Bliss enhanced sword strike,despite her being severely emotionally and psychologically weakened. She has extreme endurance, withstanding her arm being shredded and still continuing to pierce Sariel through the eye.  Also being punched in the stomach and having her rib cage smashed by Meliodas, as well as taking many punches from him.

We’re definitely working around a powerful character, and she has an incredible physique, so we do have our work cut out for us here.

The goals for our Derieri Inspired Workout are:

• Derieri’s Shredded Muscular Physique
• Derieri’s Speed and Strength
• Derieri’s Extreme Endurance

Overall this will focus on being a cosplay-oriented routine, but we’re also working in Derieri’s strengths as well to make it full rounded and fun.

That said, we’ll be training around a full body split that is fairly easy to jump into, but can also be scaled down a bit as well.

If it seems a bit too hard for you to get started with, you can use any of our Beginner Workouts and work your way up to this one as well (we now have a calisthenics, weight training and endurance routine all made for beginners to start with).

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Derieri Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’ll be training with 3 days of full body training, a day of endurance work, and a final day devoted to a Demon Clan Circuit Test that will put our work to the test. You can complete the test weekly, biweekly or monthly, and sub extra endurance on the weeks you don’t utilize it.

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.

Derieri Workout: Sample Workout Schedule

Monday: Purity Full Body A

Tuesday: Demon Clan Circuit Test

Wednesday: Purity Full Body B

Thursday: Elite Warrior Endurance Training

Friday: Purity Full Body C

Saturday: Optional Additional Training

Sunday: Rest Day

Derieri Workout: Purity Full Body A

Warm Up: 

Incline Walk

10-20 Minutes

Workout: 

Tri-Set A

A. Incline Dumbbell Press

3×12, 10, 8

B. Tricep Dips

3×10-15

C. Curl to Press

3×10-12

Tri-Set B:

A. Goblet Squats

3×15-20

B. Chin Ups

3×8-12

C. Sit Ups

3×20

Endurance Finisher:

Complete 20-30 Minutes:

• Sprint 1 Minute
• Walk 1 Minute

Derieri Workout: Demon Clan 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!)

Demon Clan Circuit Test: 5 Rounds for Time

1 Minute Run

20 Thrusters

15 Crunches

10 Half Burpees

Derieri Workout: Purity Full Body B

Warm Up: 

Incline Walk

10-20 Minutes

Workout: 

Tri-Set A

A. Seated Overhead Press

3×12, 10, 8

B. Plank to Push Ups

3×10-15

C. Chest Flys

3×10-12

Tri-Set B:

A. Kettlebell (or DB) Deadlift

3×15-20

B. Jumping Lunges

3×8-12 each leg

C. Lying Leg Raises

3×20

Endurance Finisher:

Complete 20-30 Minutes:

• Sprint 30 seconds
• Walk 90 second

Derieri Workout: Elite Warrior 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

Derieri Workout: Purity Full Body C

Warm Up: 

Incline Walk

10-20 Minutes

Workout: 

Tri-Set A

A. Kettlebell Swings

3×12, 10, 8

B. Chest Dips

3×10-15

C. Close to Wide Push Ups

3xFailure

Tri-Set B:

A. Leg Press

3×15-20

B. Bent Over DB Rows

3×8-12

C. Plank Hold

3×60 seconds

Endurance Finisher:

Complete 20-30 Minutes:

• Sprint 2 Minutes
• Walk 2 Minutes

Derieri Workout: 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

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