We haven’t had a DC character join our DC Inspired Workouts in far too long, so I’m thinking we’re going to go on a spree.
Starting with Red Hood.
And we’re bringing him into our calisthenics workouts as well this time, training specifically with bodyweight training.
We’ve already had Red Hood hit the site but it was an extremely intense routine build around weights, calisthenics and massive volume.
We have even had so many Bat characters join the site he’ll also be making his way into our Bat Family Inspired Workouts mini-database as well.
Red Hood Stats:
Real Name: Jason Todd
Height: 6’0
Weight: 225 lbs.
Comic: DC Comics
Powers: Yes
Jason Todd is actually pretty tall; though still far off what we’d consider a behemoth among our characters.
But his 225 pounds shows just how much muscle he has on his physique.
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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Red Hood 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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Red Hood Inspired 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 Red Hood we’ll be pulling from his Wiki Fandom page starting with his bio section here:
Jason Todd is a vigilante anti-hero who has been a member of and antagonist to the Batman Family. Batman originally trained him to be the second Robin, his new side-kick after Dick Grayson became Nightwing. Jason was murdered by the Joker, although he was later resurrected and returned as the second Red Hood.
This doesn’t tell us much, but we still have a lot to cover.
We usually skip the background and get right into abilities, but I do want to add a section from his intro bio as Robin.
Here’s what they tell us:
After six months of training, Jason was ready to go into action as the new Boy Wonder. In his early adventures, Robin assisted Batman against notable criminals like Two-Face, Mime, the Crime Doctor, The KGBeast, Deacon Blackfire and the Dumpster Slasher. While working on this last case, Jason became more aggressive and driven against criminals.
Unlike Batman’s first protegee Dick Grayson, Jason was impulsive, reckless, and full of rage. After a first meeting with his predecessor, Jason struck a good enough friendship with Nightwing and during a troubled time for the Titans, Jason is recruited by Donna Troy to help on a mission. Jason becomes frustrated by the situation when Donna expects him to figure out plans and save everyone, like Dick would.
Jason’s violent methods against crooks eventually caused the accidental death of a criminal. Jason’s attitude got him and Batman in trouble, but he showed no sign of slowing down. Instead, Jason became more reckless until he was forbidden from going out as Robin.
Which eventually brings us down to his abilities.
And it’s a long list…
Here’s how they break it down for us:
Acrobatics: In his training as Robin he has been taught acrobatics. He further practices his abilities as the Red Hood even going so far as to chase the Batman Family around just to test his speed.
Peak Human Condition: Having been trained by Batman, Jason has reached the level of “professional athlete”.
Firearms: Having been trained by Batman, Jason has perfect aim when using batarangs and later, firearms. To increase his skill with firearms he went a step further than Batman on his journey around the world to learn from the masters how to kill a target with different types of guns.
Martial Arts: Jason Todd is a highly skilled combatant, showing his skill in fighting Nightwing and even Batman. He has defeated Tim Drake at Titans Tower. Jason’s fighting style focuses on brutality, strength, and speed. He has received extensive training from Batman, and after his resurrection, had traveled the world, learning every form of martial arts he could, just as Batman did.
Surveillance: Although contradictory to his once childish nature, Jason’s learned to survey his targets before attacking and killing them. He spends long hours scouting targets and assuring that they deserve his brand of justice.
Swordsmanship: Jason has shown to be skilled enough to hold his own against the Green Arrow in a sword fight until he ultimately lost.
Which makes the objectives of this workout pretty clear.
The goals for our Red Hood Inspired Workout are going to be:
- Red Hood’s Shredded Muscular Aesthetic
- Red Hood’s Acrobatic Ability
- Red Hood’s Strength and Speed
For this one Red Hood will get another fairly intense routine, but I’ll do my best to make it scalable so all levels can jump in.
That said, if you have a hard time scaling it down, the best place to start will likely be one of our Beginner Workouts.
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Red Hood Calisthenics Workout Routine
Training Volume:
4-5 days per week
Explanation:
For this one we’re going to be using one of my favorite four day high intensity splits that I like customizing and playing around with anytime we have a super powerful, lean/shredded, agile character to work around – which makes it perfect for Red Hood. We’ll be using our base four day split and then I also programmed you a custom Acrobat Circuit Test to throw in weekly, biweekly or monthly as you’d like.
Jump Rope Scaling Guide:
Scale Jump Rope Skips to Jumping Jacks or Toe Taps onto a DB or KB or Stair. Also scale from 100 to 30-50 reps as needed.
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Red Hood Calisthenics Workout: Sample Workout Schedule
Monday: Jason Calisthenics A
Tuesday: Jason Calisthenics B
Wednesday: Acrobat Core Circuit Test
Thursday: Jason Calisthenics C
Friday: Jason Calisthenics D
Saturday: Active Rest Day
Sunday: Rest Day
Red Hood Calisthenics Workout: Jason Calisthenics Alpha
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Boxer Skips x 100
Hollow Hold x 30
Boxer Skips x 100
Push Ups x 25
Boxer Skips x 100
Sit Ups x 20
Boxer Skips x 100
Glute Bridges x 15
Boxer Skips x 100
Dips x 12
Boxer Skips x 100
Chin Ups x 8-10
Rest 1-5 Minutes as Needed
Red Hood Workout: Jason Calisthenics Bravo
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Alternating Foot Skips x 100
Air Squats x 30
Alternating Foot Skips x 100
Decline Push Ups x 25
Alternating Foot Skips x 100
Lying Leg Raises x 20
Alternating Foot Skips x 100
L-Sit Hold x 15 seconds
Alternating Foot Skips x 100
Plank to Push Ups x 12
Alternating Foot Skips x 100
Pull Ups x 8-10
Rest 1-5 Minutes as Needed
Red Hood Calisthenics Workout: Acrobat Core 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!)
Acrobat Core Circuit Test: Complete 4 Rounds for Time
30 V-Ups
60 Bicycle Crunches
30 Weighted Sit Ups
60 Flutter Kicks
30 Toe Touches
60 Mountain Climbers
30 Superman Hold
Red Hood Calisthenics Workout: Jason Calisthenics Charlie
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Boxer Skips x 100
Superman Hold x 30
Boxer Skips x 100
Incline Push Ups x 25
Boxer Skips x 100
V-Ups x 20
Boxer Skips x 100
Bulgarian Split Squats x 15 each leg
Boxer Skips x 100
Tricep Extensions x 12
Boxer Skips x 100
Wide Pull Ups x 8-10
Rest 1-5 Minutes as Needed
Red Hood Calisthenics Workout: Jason Calisthenics Delta
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Jump Rope Skips x 100
Wide to Close Push Ups x 30
Double Unders x 30
3 Point Squats x 20-30
Jump Rope Skips x 100
Russian Twists x 20
Double Unders x 30
Plank Hold x 60 seconds
Jump Rope Skips x 100
Half Burpees x 10
Double Unders x 30
Bodyweight Rows x 8-10
Rest 1-5 Minutes as Needed
Red Hood Calisthenics Workout: Optional 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
Red Hood 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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