The people have spoken, and our next big push in our Workout Database is making sure we get more Star Wars characters.
We had a few new additions when Ashoka came out recently, but you guys pointed out some big gaps in there, starting with Luke.
This one is going to be a bodyweight workout, but the newest big addition to our Star Wars Inspired Workouts – with far more to come.
That said, if you were looking for weight training, you’re going to have to head back in and choose a different one.
This one is being added to our calisthenics workouts.
Luke Skywalker Stats:
Real Name: Luke Skywalker
Height: 5’6
Weight: 170 lbs.
Anime/Manga: Star Wars
Powers: Yes
Luke is in the shortest range of both male characters AND male celebrities that we’ve seen at SHJ.
And I feel comfortable saying that, not only because it is true, but because I’m the same height as him.
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.
Grab The Unofficial Star Wars Workout Booklet and Unleash Your Inner Jedi!
Luke Skywalker Calisthenics 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 Anime Workout Placement Quiz Now!
Luke Skywalker Calisthenics 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 Luke I’ll be pulling right from his Wiki Fandom page starting with his bio section (which is extremely long, so I’ll just start with the beginning) here:
Luke Skywalker, a Force-sensitive human male, was a legendary Jedi Master who fought in the Galactic Civil War during the reign of the Galactic Empire. Along with his companions, Princess Leia Organa and General Han Solo, Skywalker served as a revolutionary on the side of the Alliance to Restore the Republic—an organization committed to the downfall of the Galactic Empire and the restoration of democracy. Following the war, Skywalker became a living legend, and was remembered as one of the greatest Jedi in galactic history.
Chances are you guys already know a lot about Luke, but we’re going to learn more as we move into his powers and abilities section.
Quickly, though, I do want to just acknowledge the fact that he isn’t really that muscular.
He is strong, but he is slim and toned rather than big and muscular – so that’s going to play a factor in how we build our workout.
To start with Luke’s powers we’ll be looking at his lightsaber abilities here:
Though he received little training, Luke Skywalker had a natural talent for lightsaber combat. Luke’s initial training with the weapon of the Jedi came during a brief session with Obi-Wan Kenobi and a training remote on the way to Alderaan, where he learned the initial position and the four defensive postures. Though his level proved inadequate during his first, brief duel against Darth Vader on Cymoon 1, his combat skills had improved for their duel on Bespin, and culminated with him besting the Sith Lord in combat during the Battle of Endor.
When we move down into his Force powers we learn even more about his natural abilities:
Like his father, Skywalker possessed a uniquely powerful connection to the Force, and became one of the most powerful Force wielders in galactic history. Indeed, Darth Sidious feared Skywalker and believed that he was strong enough in the Force to destroy the Sith. Most of Luke’s understanding of the Force came from his own research, exploration, and experience as he only had a few days Kenobi’s mentorship before his demise, Yoda’s one year of mentorship before he died of old age, and Kenobi’s sporadic guidance from beyond the Netherworld of the Force.
They continue on into a TON of information about this, but far too much for us to dwell on here in our research section.
That said, I do want to make note of the fact that Luke is an expert pilot, super adept with unarmed combat as well, and extremely skilled with a blaster, speeder and other tools.
BUT, what is potentially most important about all of this is what his Character Profile Fandom says here:
Commonly considered the strongest Jedi in galactic history.
So we’re not going into this slacking.
We’re going to be using one of my favorite calisthenic workout frameworks, but it’s extremely intense…
But before I get too far ahead of myself, let’s discuss why it’s going to be hard.
The goals of our Luke Skywalker Calisthenics Inspired Workout are:
- Luke’s Lean and Toned Aesthetic
- Luke’s Acrobatic and Mobile Abilities
- Luke’s Strength, Speed and Endurance
But we’re dealing with one of the most powerful characters there is, so this is going to be intense.
If you’re not ready for it you can start with The Beginner Speedster or even The Beginner Ninja Workout that are both beginner calisthenics workouts.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Luke Skywalker Calisthenics Workout Routine
Training Volume:
3-5 days per week
For this one we’ll be training with a high volume, high intensity, 3 day calisthenics program that allows you to tack on endurance work and extra intensity challenges within your training . We’ll be training with 3 days of bodyweight movements built around high volume tri-sets for muscle, body control, endurance and overall aesthetic, and then one day per week will be devoted entirely to endurance work and a final day for our Jedi Training Bodyweight Circuit Test. You can take the circuit test weekly, biweekly or monthly, and sub more endurance training on the weeks you don’t.
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Luke Skywalker Calisthenics Workout: Sample Workout Schedule
Monday: Yoda Calisthenics A
Tuesday: Jedi Training Bodyweight Circuit Test
Wednesday: Yoda Calisthenics B
Thursday: Jedi Endurance Work
Friday: Yoda Calisthenics C
Saturday: Rest Day
Sunday: Active Rest Day
Luke Skywalker Calisthenics Workout: Yoda Calisthenics A
Warm Up:
5-15 Minute Walk/Jog
Workout:
Tri-Set One:
A. Push Ups
3×20
B. Jumping Lunges
3×20
C. Superman Hold
3×30 Seconds
Tri-Set Two:
A. Plank to Push Ups
3×15
B. Hanging Knee Raises
3×15
C. Half Burpees
3×10
Tri-Set Three:
A. Pull Ups
3×10
B. Toes to Bar
3×20
C. Alternating Pistol Squats
3×10
Luke Skywalker Calisthenics Workout: Jedi Training Bodyweight 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!)
Jedi Training Bodyweight Circuit Test: Complete 4 Rounds For Time
Run 400M
40 Push Ups
30 Second Hollow Hold
25 Jump Squats
20 Sit Ups
15 Dips
10 Pull Ups
Luke Skywalker Calisthenics Workout: Yoda Calisthenics B
Warm Up:
5-15 Minute Walk/Jog
Workout:
Tri-Set One:
A. Wide to Close Push Ups
3×20
B. Wide to Close Air Squats
3×20
C. L-Sit Hold
3×30 Seconds
Tri-Set Two:
A. Dips
3×12
B. Reverse Crunches
3×20
C. Inch Worms
3×10
Tri-Set Three:
A. Wide Grip Pull Ups
3×10
B. Wall Climbs
3×20
C. Plank Hold
3xFailure
Luke Skywalker Calisthenics Workout: Jedi 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
Luke Skywalker Calisthenics Workout: Yoda Calisthenics C
Warm Up:
5-15 Minute Walk/Jog
Workout:
Tri-Set One:
A. Decline Push Ups
3×20
B. Box Jumps
3×10
C. Hollow Hold
3×30 Seconds
Tri-Set Two:
A. Tricep Extensions
3×15
B. Bicycle Crunches
3×30
C. Flutter Kicks
3×50
Tri-Set Three:
A. Chin Ups
3×10
B. Sit Ups
3×20
C. Glute Bridges
3×10
Luke Skywalker Calisthenics 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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