Loki ROR Workout: Train like The Record Of Ragnarok God!

Record of Ragnarok Season 2 is coming to Netflix this week and it’s time to add another character to our databases.

We have a lot of massive characters within our Record of Ragnarok Inspired Workouts, which means we have very few calisthenics workouts in there.

For that reason I wanted to make sure I bring in another character that we can base on calisthenics training this week before you guys dive into that database for the release and start your training.

We don’t get to see Loki fight, just like we don’t get to see Odin fight, just yet – but we do get a peak at each of them and know what they look like, and a bit about their abilities.

For that reason this one is going to mainly be build around cosplay oriented training, but we also know that Loki is less about pure muscle and brute force like some of our other characters, which is another reason why he he is a great fit for us to get some bodyweight training.

Loki Stats:

Real Name: Loki

Height: N/A

Weight: N/A

Anime/Manga: Record of Ragnarok

Powers: Yes

We have some massive Record Of Ragnarok characters, but Loki comes in just a bit above average and not quite teetering into behemoth territory within our Anime Workouts Database.

He would still fall in above average compared to male anime characters, but that is due to the fact that we have a low average there with it consistently going up as the database grows.

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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Loki ROR 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 Record of Ragnarok Inspired Workout?
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Loki ROR 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 Loki we’ll be pulling right from his Wiki Fandom page which starts with some basic short information for us:

Loki is one of the Gods’ representatives set to fight in a future match of Ragnarok. Loki is a prominent deity in the Norse Pantheon and the God of Deceit.

This doesn’t tell us much, but it is a good place to get started; although I’m sure you guys already knew Loki is the God of Deceit!

Here’s what his Wiki Fandom tell us about his appearance [being that we’ll be building this one out around cosplay training as well]:

Loki takes the form of a young muscular man. He wears a cloak with long sleeves detached from its base. He also wears fingerless gloves and an array of stud ear piercings on each of his ears. He has hair that goes down to his neck and a hair highlight to the left of his face. Loki’s pupils are slanted like that of a goat and he occasionally shape-shifts into other gods.

Even though Loki is a smaller and thinner god than we’re used to seeing from Record Of Ragnarok, he is still extremely muscular.

Ripped is a better word for it.

From there his Wiki Fandom moves on to discuss his abilities which starts with his mental abilities here:

Keen Intellect: Loki is a very sagacious and intelligent individual, as seen when he noticed and detected the discrepancies in the Valkyries’s “Völundr” ability and determined it had something to do with Buddha and correctly discerned his betrayal to the Gods. He was also the first one to notice the true nature of Jack’s Volund.

Next up is discussing his fighting and supernatural abilities.

Obviously these may (and likely will be) expanded on as we learn more about Loki, but it is still a decent sized list already:

Hook Proficiency: Loki possesses godly skill and proficiency in wielding his divine dual-chained hooks.

Semi-Immortality: As a God, Loki has a limitless lifespan and will not die of old age.

Divine Physiology: As a god, Loki posses physical abilities far greater than any ordinary human. His body can not be harmed by mortal weapons, however he can still be harmed by unarmed attacks from individuals with superhuman strength and divine weapons.

Shapeshifting: As the God of Deceit, Loki can change his form and appearance at will to deceive other people, though he usually does this for mischief. His proficiency in shapeshifting is so immense that he can trick Huginn & Muninn when he took the form of Thor.

Portal Creation: Loki has displayed the ability to create portals at will to transport himself from one location to another without occupying the space in between. He also used this ability to summon his weapons by creating a small portal on the palm of each of his hands.

Matter Manipulation: Loki briefly displayed the ability to shape matter when he changed the appearance of two wine bottles to the shape of Zeus’ and Adam’s face.

Levitation: Loki’s main form of movement is floating in the air, only rare occasions is he seen walking.

I will admit that none of this really helps us build out our workout…

That said, he is a god, and we know he is automatically going to have god-like strength, speed, endurance and the lot of it.

With that, though, we are going to make our goals for our Loki Inspired Workout: 

• Loki’s Shredded Muscular Aesthetic
• Loki’s God-Like Strength and Speed
• Loki’s God-Like Endurance

These will come in the form of training that makes them front and center, but does not necessarily prioritize them above the main goal of cosplay-oriented training to achieve the Loki aesthetic.

This one won’t be too difficult for a beginner to intermediate level, but if you’d like to start with our Beginner Ninja Workout or one of our other Beginner Workouts first you’re welcome to do that and then work your way up to this one.

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Loki ROR Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training with 3 very basic calisthenics days per week, one day focused on longer endurance work, and one Gods’ Rep Circuit Test to complete weekly, biweekly or monthly as you’d like.

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.

Loki ROR Workout: Sample Workout Schedule

Monday: God of Deceit Calisthenics A

Tuesday: Gods’ Rep Circuit Test

Wednesday: God of Deceit Calisthenics B

Thursday: God-Like Endurance Training

Friday: God of Deceit Calisthenics C

Saturday: Active Rest Day

Sunday: Rest Day

Loki ROR Workout: God of Deceit Calisthenics A

Warm Up: 

25 Jumping Jacks

25 High Knees

25 Butt Kickers

Workout: 

Air Squats

3×20

Mountain Climbers

3×15-20

Glute Bridges

3×15

Sit Ups

3×15

Pause Push Ups

3×10-20

Bodyweight Rows

3×5-10

Option Add-Ons:

Hollow Hold

3×20-30 Seconds

Lying Leg Raises

3×20

Loki ROR Workout: Gods’ Rep 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!)

Gods’ Rep Circuit Test: 3 Rounds for Time, Descending Reps

20-15-10 (Round 1 – 20 Reps Each, Round 2 – 15 Reps Each, Round 3 – 10 Reps Each)

Half Burpees

Air Squats

Plank to Push Ups

Loki ROR Workout: God of Deceit Calisthenics B

Warm Up: 

25 Jumping Jacks

25 High Knees

25 Butt Kickers

Workout: 

Lunges

3×20 [total]

Russian Twists

3×15-20

Donkey Kickbacks

3×15 each leg

Lying Leg Raises

3×15

Incline Push Ups

3×10-20

Chair Dips

3×5-10

Option Add-Ons:

Superman Hold

3×20-30 Seconds

Sit Ups

3×20

Loki ROR Workout: God-like 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

Loki ROR Workout: God of Deceit Calisthenics C

Warm Up: 

25 Jumping Jacks

25 High Knees

25 Butt Kickers

Workout: 

Step Ups

3×20 total

Flutter Kicks

3x2o-30

Wide to Close Squats

3×10-20

Bicycle Crunches

3×20

Inch Worms

3×10-20

Plank to Push Ups

3×5-10

Option Add-Ons:

Plank Hold

3×30-60 Seconds

Lying Leg Raises

3×20

Loki ROR 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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