Echo Workout: Train to Become Marvel’s Maya Lopez!

Last updated on January 15th, 2024 at 04:27 pm

Echo is here, and Maya Lopez is finally joining our Superhero Inspired Workouts.

Echo is making waves on Disney Plus, and she had plenty of requests to make her an instant add for the launch.

She’ll be joining our Marvel Inspired Workouts AND also our Calisthenics Workouts as we’ll be looking to build this one out strictly around bodyweight training.

When we break down her abilities and background later in the workout routine research section it will all make more sense, if you don’t already know about Echo / Maya Lopez.

Echo Stats:

Real Name: Maya Lopez

Height: 5’9

Weight: 125 lbs.

Comics: Marvel

Powers: Yes/No

Maya Lopez is actually pretty dang tall compared to female characters (and celebrities) we’ve seen at SHJ.

But her 125 pounds is actually fairly light for that height range.

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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Echo Maya Lopez 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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Echo Maya Lopez 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 Echo / Maya Lopez I’ll be pulling right from her Wiki Fandom page starting with her bio section here:

Maya Lopez, better known as Echo, embodies a life defined by tragedy, transformation, and unparalleled resilience. Born deaf, her remarkable lip-reading ability delayed her diagnosis for a significant period. Her father, William Lincoln, a member of the Cheyenne Nation and secretly employed as a mob enforcer by the notorious Kingpin, met a tragic end at the hands of his employer. In his dying moments, Lincoln implored Kingpin to care for Maya, leaving a haunting handprint on her face.

Under Kingpin’s care, Maya was initially placed in a special needs school before her exceptional talents prompted her enrolment in a school for the gifted. Passionate about art and dance, she thrived in these disciplines. However, Kingpin manipulated her for his own vendetta and convinced her that Daredevil was responsible for her father’s demise. Driven by a thirst for revenge, Maya engaged in a fierce battle with Daredevil, demonstrating her unparalleled combat skills. Misguided in her pursuit, she eventually learned the truth, shifting her focus to confront Kingpin, blinding him in a consequential altercation.

Right off the bat we can see a bit of what we’re working with and should know we have our work cut out for us.

When we move down to her powers and abilities section I want to share what they tell us about her Photographic Reflexes being that they won’t be a piece of our training:

Photographic Reflexes: Echo possesses photographic reflexes, an ability also possessed by the mercenary known as the Taskmaster. As a result, Echo is capable of perfectly duplicating any physical movement or action she sees with perfection after watching it only once.

From there they move into a more about her individual abilities.

Here’s how they break it down:

Concert-Level Pianist: Due to viewing many talented pianists perform, she is an extraordinary pianist.

Graceful Dancer: Due to watching many dances and ballets, Echo is an excellent dancer.

Master Martial Artist: Echo is an expert in various forms of martial arts, including those practiced by Daredevil and Bullseye. She learned various different techniques and methods from studying different martial artists in action/martial arts movies such as Bruce Lee, Jackie Chan, and Jet Li.

Master Acrobat: Due to watching tapes of Daredevil’s performance, Maya is proficient in the field gymnastics and acrobatics.

Expert Marksman: Due to watching tapes of Bullseye’s performances, She is an expert marksman capable of throwing objects of almost any sort with phenomenal accuracy and sharpshooting.

Weapons Proficiency: Due to fighting and watching tapes of various different martial artists such as Daredevil, she is skilled with both single, and double billy clubs used in an Eskrima-like fashion, an excellent swordsman with both single and double katana, and is a master at using both single and double nunchaku, and possibly other weapons.

The main focuses here are going to be her master martial arts abilities/training and her master acrobatic ability.

Add in her overall aesthetic and we are going to be raining with a ton of volume AND intensity.

The goals for our Echo / Maya Lopez Inspired Workout are going to be:

• Echo’s Slim and Toned Aesthetic
• Echo’s Master Acrobatic Ability
• Echo’s Master Martial Arts Mobility

Being that we’re working around a ton of intensity and volume, if you want to start with one of our Beginner Workouts you can choose to start with The Beginner Speedster Workout or even The Beginner Ninja Workout, which are both calisthenics-based.

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Echo Maya Lopez Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be working around 3 days of high volume calisthenics and acrobat training (using a split I reserve specifically for Olympic level athletes and/or acrobats), mixing in what we’ve learned from research on actual Olympic level gymnasts and even acrobats, and then we’ll also have a day devoted to hero endurance and one final day for you to test your skills either weekly or biweekly on a Maya Lopez Circuit Test (which will also be sticking to calisthenics and endurance work).

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.

Echo Workout: Sample Schedule

Monday: Acrobat Calisthenics A

Tuesday: Maya Lopez Circuit Test

Wednesday: Acrobat Calisthenics B

Thursday: Vigilante Endurance Work

Friday: Acrobat Calisthenics C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Echo Workout: Acrobat Fighter Calisthenics A

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Clap Push Ups

3×20

B. L-Sit Hold

3×30 Seconds

Superset Two: 

A. Air Squats

3×20

B. Superman Hold

3×30 Seconds

Superset Three: 

A. Dips

3×15

B. Hollow Hold

3×30 Seconds

Superset Four: 

A. Pull Ups

3×10

B. Plank Hold

3×60 Seconds

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Echo Workout: Maya Lopez 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!)

Maya Lopez Circuit Test: Complete 2 Rounds for Time

800M Run

10 Pause Push Ups

20 Air Squats

30 Bicycle Crunches

20 Jumping Lunges

10 Inch Worms

Echo Workout: Acrobat Fighter Calisthenics B

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Decline Push Ups

3×25

B. Superman Hold

3×30 Seconds

Superset Two: 

A. Glute Bridges

3×20

B. Hollow Hold

3×30 Seconds

Superset Three: 

A. Plank to Push Ups

3×15

B. L-Sit Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Side Planks

3×30 Seconds Each Side

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Echo Workout: Superhero 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

Echo Workout: Acrobat Fighter Calisthenics C

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Wide to Close Push Ups

3×30

B. Hollow Hold

3×30 Seconds

Superset Two: 

A. Wide to Close Squats

3×20

B. L-Sit Hold

3×30 Seconds

Superset Three: 

A. Skull Crushers

3×15

B. Superman Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Straight Arm Plank Hold

3×60 Seconds

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Echo 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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