We had our second variation of Gamit’s workout this week, so it only makes sense to be finally bringing in Rogue as well.
They’re both joining our growing X-Men Inspired Workouts (which you can find both of Gambit’s workouts in).
And if you don’t know why it makes the most sense to bring in both of these characters…[Spoiler Alter]: it’s because they’re married.
This week we had Gambit’s routine land in the weight training workouts, but for Rogue we’ll be bringing her into the Calisthenics Workouts Database for all our bodyweight members of The SHJ Army.
Rogue Stats:
Real Name: Anna Marie LeBeau
Height: 5’8
Weight: 135 lbs.
Comics: Marvel Comics
Powers: Yes
Rogue is actually pretty tall compared to female characters we’ve had on the site.
She definitely wouldn’t fall into the category of our tallest females, but she’s definitely in an upper 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.
Grab The Unofficial X-Men Workout Booklet and Unleash Your Inner Mutant!
Rogue Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
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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Rogue 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 Rogue we’re going to be pulling right from her Wiki Fandom page starting with her bio section here:
The mutant known as Rogue has the uncontrollable ability of absorbing the energy of others through physical contact, temporarily incorporating their abilities, powers, memories and even personality with a touch, a process which wears her victims out. A runaway, Rogue was found and adopted by mutant terrorists Mystique and Destiny. She had her abilities traumatically activated when she shared her first kiss with a boy and put him into a coma. As part of Mystique’s Brotherhood of Evil Mutants Rogue accidentally learned through Destiny that the super-heroine Ms. Marvel was destined to bring tragedy to their life. Deciding to secretly attack Ms. Marvel, Rogue unexpectedly absorbed her entire persona, permanently keeping not only her flight and super-strength powers but also her psyche. Gravely affected by this experience, Rogue had no choice but to seek help with Mystique’s enemy, Professor Charles Xavier, founder and leader of the X-Men. Contrary to other members’ disapproval, Xavier took Rogue in as part of the team.
From there we can skip right passed more of her background and begin making our way down into Rogue’s abilities.
I do want to make mention to the fact that this one will be heavily built around Rogue’s lean and toned aesthetic as well, but I don’t think we need a full write-up on that.
Here’s how they start off her abilities section:
Power, Life-Force and Memory Absorption: Rogue can absorb the powers, energies, memories, knowledge, talents, personality, and physical abilities (whether superhuman or not) of another human being (or members of some sentient alien races) through physical contact of her skin with the skin of the other person. She is not limited to absorbing superhuman abilities: for example, she has absorbed the strength, agility, and sharp reflexes of an enhanced human. She can also absorb psionic abilities. In absorbing another person’s memories Rogue also gains the emotional responses connected to them. For the transfer of abilities to be accomplished, Rogue’s skin must contact the skin of her victim. Rogue can only absorb abilities and memories from living organic beings. She can possess the powers of several superhuman persons at once. No upper limit has yet been determined for the number of superhuman beings whose power she can maintain simultaneously, or for the amount of power that she can absorb. Rogue can even absorb gross physical characteristics from a victim. Her physical appearance does not change when she absorbs abilities and memories from a normal looking human being. The victim’s abilities and memories are absorbed for a time sixty times longer than the period of time Rogue was in physical contact with that person. Those touched are rendered unconscious by contact with her, though some beings, including Juggernaut and Mojo have resisted this effect. While for most of her life, her use of this power was involuntary, Rogue gained full control over it due to Xavier purging her barriers in her subconscious.
And, to explain why we can see her flying, they go on to talk about some more powers she has here:
Wonder Man’s Powers: Currently, Rogue seemingly still retains some of Wonder Man powers and abilities even though he has been released from her body, possibly permanently. Assuming a 1:1 comparison between their two power levels.
Which they go on to break down as follows:
Ionic Energy Form: The tissue and bones of her entire body presumably have now been augmented in strength and to a certain extent. She is now composed of organic matter that is permeated with this form of energy.
Superhuman Strength: Presumably possesses vast superhuman strength, the limits of which aren’t known, and she is listed as Class 100.
Superhuman Speed: She can presumably run and move at speeds that are beyond the physical limits of the finest human athletes.
Superhuman Stamina: Her ionic body presumably grants her unlimited stamina and is therefore immune to fatigue.
Superhuman Durability: Her bodily tissues are presumably much harder and far more resistant to physical injury than the bodily tissues of a normal human. Rogue is thus presumably highly resistant to penetration wounds, even from high caliber machine gun shells. She can also presumably withstand tremendous impact forces, such as falling from great heights or being repeatedly struck by superhumanly strong opponents, without being hurt. She is also presumably resistant to extremes in temperature. Despite her great resistance to damage she is not completely invulnerable and the explosion of a nuke is potentially lethal to her.
Superhuman Agility: Her agility, balance, and bodily coordination are all presumably enhanced to levels that are beyond the natural physical limits of even the finest human athletes.
Superhuman Reflexes: Rogue reflexes are presumably similarly enhanced and are superior to those of the finest human athletes.
Flight: Rogue is able to fly through the air at great speeds, the exact limit of which isn’t known; however, she can presumably now fly at speeds in excess of 700 mph.
So we’re clearly building this one out around an extremely powerful character.
But I also want to really focus on Rogue’s base level strengths, her mobility, and her overall aesthetic.
They even talk about some of her physical abilities here:
Rogue has displayed acrobatic skills she apparently learned from Gambit while they both recovered from fighting Vargas. Rogue can also speak fluent French, and while on an alien world, proved to be an excellent swordsman, having been taught by her brother Nightcrawler. Rogue’s skills also depend on who she has recently absorbed. Rogue could formerly draw upon the combat and espionage training of Carol Danvers by granting control of her body to her alternate personality, a duplicate of Danvers’.
This will allow far more people inside of our SHJ Army to take advantage of this one.
Which means the goals of our Rogue Inspired Workout are:
- Rogue’s Lean and Toned Aesthetic
- Rogue’s Acrobatic Skills Fighter Abilities
- Rogue’s Strength, Speed & Endurance
I will be building it out around a beginner to intermediate level, so you don’t have to worry if all her abilities look extremely daunting to train around.
That said, if it IS still daunting then you can start with one of our Beginner Workouts.
The best options would be The Beginner Ninja Workout or even The Beginner Speedster Workout.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Rogue Workout Routine
Training Volume:
4-5+ days per week
Explanation:
For this one we’ll be working with a lower-upper body split so that we hit each 2 times a week and then also have enough time in our daily workouts for some Mutant Training Endurance work. I’ll also be including a fun Life Force Circuit Test you can complete weekly, biweekly or even 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.
Rogue Workout: Sample Workout Schedule
Monday: Upper Body Calisthenics and Endurance A
Tuesday: Lower Body Calisthenics and Endurance A
Wednesday: Cat Burglar Circuit Test
Thursday: Upper Body Calisthenics and Endurance B
Friday: Lower Body Calisthenics and Endurance B
Saturday: Active Rest (Or Optional Bonus Resources)
Sunday: Rest Day
Rogue Workout: Upper Body Calisthenics and Endurance A
Warm Up:
25 High Knees
25 Mountain Climbers
25 Jumping Jacks
Workout:
Push Ups
3×20-30
Sit Ups
3×15-20
Lying Leg Raises
3×15-20
Plank to Push Ups
3×10-15
Bodyweight Rows (or Pull Ups)
3×5-12
Optional Mutant Training Endurance:
Complete 15-60 Minutes of Varied Cardio
See Bonus Resources below for more options.
Rogue Workout: Lower Body Calisthenics and Endurance A
Warm Up:
25 High Knees
25 Mountain Climbers
25 Jumping Jacks
Workout:
Air Squats
3×20-30
Bicycle Crunches
3×20-30
Hanging Leg (or Knee) Raises
3×15-20
Lunges
3×10-15 each leg
Box Jumps
3×5-12
Optional Mutant Training Endurance:
Complete 15-60 Minutes of Varied Cardio
See Bonus Resources below for more options.
Rogue Workout Routine: Life Force 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!)
Life Force Circuit Test: Complete 3 Rounds for Time
400M Run
30 Air Squats
25 Knee Push Ups
20 Sit Ups
15 Mountain Climbers
10 Wall Climbs
Rogue Workout: Upper Body Calisthenics and Endurance B
Warm Up:
25 High Knees
25 Mountain Climbers
25 Jumping Jacks
Workout:
Wide to Close Push Ups
3×20-30
V-Ups
3×15-20
Russian Twists
3×15-20
Dips
3×10-15
Chin Ups
3×5-12
Optional Mutant Training Endurance:
Complete 15-60 Minutes of Varied Cardio
See Bonus Resources below for more options.
Rogue Workout: Lower Body Calisthenics and Endurance B
Warm Up:
25 High Knees
25 Mountain Climbers
25 Jumping Jacks
Workout:
Wide to Close Squats
3×20-30
Toe Taps
3×20-30
Lying Leg Raises with Hip Thrust
3×15-20
Bulgarian Split Squats
3×10-15 each leg
Skater Lunges
3×8-12 each leg
Optional Mutant Training Endurance:
Complete 15-60 Minutes of Varied Cardio
See Bonus Resources below for more options.
Rogue Workout: Optional Pirate Training 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
Rogue 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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