It’s been a while since we had a new character added to our JoJo’s Bizarre Adventure Workouts, but now Vanilla Ice will be the next.
Vanilla Ice is not only a fan favorite, but also shredded enough to definitely warrant a spot among our other characters.
He actually also came in at the number ten slot among our most powerful JoJo’s Bizarre Adventure Characters as well.
So this one will be a fun one to work with considering both his power level and his overall aesthetic, and we’ll be breaking it all down below in the workout research section.
Vanilla Ice Stats:
Real Name: Vanilla Ice
Height: 6’
Weight: N/A
Anime: JoJo’s Bizarre Adventure
Powers: Yes
Vanilla Ice is actually pretty tall, though he’s about half a foot from being considered a behemoth among our Anime Workouts Database.
And we can assume his weight is over two hundred pounds judging by the amount of mass he has on his tall stature.
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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Vanilla Ice 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.
Take The JoJo’s Bizarre Adventure Workout Placement Quiz Now!
Vanilla Ice 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 Vanilla Ice we’ll be pulling right from his Wiki Fandom page starting with a brief bio section here:
Vanilla Ice is an antagonist featured in Stardust Crusaders. He is the last vampire created by Dio Brando and one of the penultimate Stand Users the Joestar Group faces upon infiltrating Dio’s Mansion. After the group splits up, he is sent to eliminate Avdol, Polnareff, and Iggy. He is a Stand user controlling his void-based stand ability, Cream.
This doesn’t tell us much about what we’ll be revolving this workout around, but it does get us started with some necessary background for Vanilla Ice.
From there we can skip over his appearance section considering we know what they have to say: he has a toned, muscular physique.
Which brings us to his powers and abilities section, starting with the information about his Stand:
- Stand – Cream: A short-ranged Stand with great strength and one of the deadliest abilities in the series.
- Void: By devouring Vanilla Ice and itself, Cream can become a moving void that destroys everything it touches by taking it to an unknown dimension that can’t be escaped from. A single hit from this attack to a vital area is pretty much a guaranteed death. However, when this ability is being used, Vanilla Ice can’t see anything in the real world.
- Dimensional Travel: When Vanilla Ice is devoured by Cream, they become nearly undetectable, as they access the dimension of darkness where Cream’s victims go.
This won’t play into the build of our workout all too much, but it is information that needs to be shared for Vanilla Ice.
The real information from his powers and abilities section that we’ll be using comes from his vampire abilities, which we learn more about here:
- Vampire Powers: After being healed by Dio’s blood, Vanilla Ice gained vampiric abilities.
- Superhuman Physicality: Vanilla Ice is capable of performing feats that would be impossible for a normal human.
- Regeneration: After taking damage that would normally kill him, he can easily heal, even without having to absorb blood first.
- Blood Absorption: Just like any other vampire in the JoJo series, he is capable of absorbing blood through his hands. Doing this will speed up his healing factor.
All that said: we’ve seen far more overpowered characters than Vanilla Ice, especially once we recognize the fact that we won’t be factoring in his Stand’s power level.
That means the goals for our Vanilla Ice Inspired Workout are:
- Vanilla Ice’s Muscular Aesthetic
- Vanilla Ice’s Vampiric Superhuman Physicality
- Vanilla Ice’s Vampire Strength and Speed
This one won’t be too intense and the volume should be do-able for intermediate lifters, but it also will be quite easy for beginners to scale if needed.
That said, you can also start with one of our Beginner Workouts if you’d like, with the Beginner Behemoth Workout being the best starting point.
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Vanilla Ice Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be going with a heavy, but fairly simple PPL (Push, Pull, Leg) Split, and then we’re going to have that stamina day I mentioned as well as an Superhuman Physicality Circuit Test that will revolve around heavy training but also high intensity for the endurance aspect. You can also scale this one down by not completing the lifts as supersets and making some cuts to the overall volume.
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Vanilla Ice Workout: Sample Schedule
Monday: Vampire Push Day
Tuesday: Superhuman Physicality Circuit Test
Wednesday: Vampire Pull Day
Thursday: Vampiric Endurance
Friday: Vampire Leg Day
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Vanilla Ice Workout: Vampire Push Day
Warm Up:
10-30 Minute Walk/Jog
Workout:
Superset One:
A. Incline Dumbbell Bench Press
4×12, 10, 10, 8
B. Overhead Tricep Extension
4×12, 10, 10, 8
Superset Two:
A. Seated Arnold Press
3×12, 10, 8
B. Seated DB Front Raises
3×12, 10, 8
Superset Three:
A. Cable Chest Flyes
3×10
B. Cable Tricep Pushdowns
3×10
Optional Cardio:
Varied 10-30 Minutes Additional Cardio
Vanilla Ice Workout: Superhuman Physicality 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!)
Superhuman Physicality Circuit Test: Complete 4 Rounds for Time
Run 400M
30 Kettlebell Swings
25 Push Ups
20 Kettlebell Upright Rows
15 Sit Ups
10 Kettlebell Goblet Squats
5 Pull Ups
Vanilla Ice Workout: Vampire Pull Day
Warm Up:
10-30 Minute Walk/Jog
Workout:
Superset One:
A. Dumbbell Deadlifts
4×12, 10, 10, 8
B. Cable Face Pulls
4×12, 10, 10, 8
Superset Two:
A. Barbell Shrugs
3×12, 10, 8
B. Lateral Raises
3×12, 10, 8
Superset Three:
A. Preacher Curls
3×10
B. Chin Ups
3×10
Optional Cardio:
Varied 10-30 Minutes Additional Cardio
Vanilla Ice Workout Routine: Vampiric Endurance
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
Vanilla Ice Workout: Vampire Leg Day
Warm Up:
10-30 Minute Walk/Jog
Workout:
Superset One:
A. Back Squats
4×12, 10, 10, 8
B. Glute Bridges
4×12, 10, 10, 8
Superset Two:
A. Leg Press
3×12, 10, 8
B. Leg Press Calf Raises
3×12, 10, 8
Superset Three:
A. Weighted Sit Ups
3×30
B. Hanging Leg Raises
3×20
Optional Cardio:
Varied 10-30 Minutes Additional Cardio
Vanilla Ice Workout Routine: 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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