GON
WORKOUT ROUTINE
Bonus PDF File
By: Mike Romaine
Copyright Notice
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Disclaimer and/or Legal Notices
The information provided in this book is for educational purposes only. I am not a doctor and
this is not meant to be taken as medical advice.
The information provided in this book is based upon my experiences as well as my
interpretations of the current research available.
The advice and tips given in this course are meant for healthy adults only. You should consult
your physician to insure the tips given in this course are appropriate for your individual
circumstances.
If you have any health issues or pre-existing conditions, please consult with your physician
before implementing any of the information provided in this course.
This product is for informational purposes only and the author does not accept any
responsibilities for any liabilities or damages, real or perceived, resulting from the use of this
information.
GON
WORKOUT ROUTINE
Training Volume:
5+ days per week
Explanation:
We’re going to use a similar layout to how we structured last week’s Avatar
workout routines. You’ll have 3 days of calisthenics training, two days of
speed and endurance training, and then I’ll be giving you extra training
protocol for parkour, endurance, mixed martial arts and more.
Want To Upgrade This Workout?
The Superhero Academy now comes with an U pgrade 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 & tradition
pyramid training, straight sets, super sets, progressive overload and more.
Gon Workout: Sample Workout Schedule
Monday: Calisthenics, Circuit and Core
Tuesday: Add-on Programming (Parkour, Mixed Martial Arts, Endurance and
Speed Work)
Wednesday: Calisthenics, Circuit and Core
Thursday: Add-on Programming (Parkour, Mixed Martial Arts, Endurance and
Speed Work)
Friday: Calisthenics, Circuit and Core
Saturday: Add-on Optional Programming (Parkour, Mixed Martial Arts,
Endurance and Speed Work)
Sunday: Add-on Optional Programming (Parkour, Mixed Martial Arts,
Endurance and Speed Work)
Gon Workout: Calisthenics Training, Cally Circuit A, and Core
Warm Up:
800M Jog
2×50 Jumping Jacks
2×50 High Knees
2×50 Butt Kickers
Calisthenics Training:
Push Ups
5×20
Air Squats
5×15
Dips
5×10
Chin Ups
5×5
Lunges
5×5 each leg
Cally Circuit A:
3 Rounds Without Break
20 Jump Squats
20 Sit Ups
20 Double Unders
20 Mountain Climbers
Core Training A:
3 Giant Sets (Break Between Sets, Not Exercises)
50 Crunches
25 Lying Leg Raises
15 Second Reverse Superman (Hollow Hold)
Gon Workout: Calisthenics Training, Cally Circuit B, and Core
Warm Up:
800M Jog
2×50 Jumping Jacks
2×50 High Knees
2×50 Butt Kickers
Calisthenics Training:
Push Ups
5×20
Air Squats
5×15
Dips
5×10
Chin Ups
5×5
Lunges
5×5 each leg
Cally Circuit B:
2 Rounds for Time
100 Jump Ropes
25 Pull Ups
15 Burpees
25 Pull Ups
100 Jump Ropes
Core Training B:
3 Giant Sets (Break Between Sets, Not Exercises)
50 V-Ups
25 Hanging Leg Raises
15 Second Superman Hold
Gon Workout: Calisthenics Training, Cally Circuit C, and Core
Warm Up:
800M Jog
2×50 Jumping Jacks
2×50 High Knees
2×50 Butt Kickers
Calisthenics Training:
Push Ups
5×20
Air Squats
5×15
Dips
5×10
Chin Ups
5×5
Lunges
5×5 each leg
Cally Circuit C:
5 Rounds for Time
10 Double Unders
10 Clap Push Ups
10 Skull Crushers (Calisthenics)
10 Pistol Squats (Total)
10 Box Jumps
10 Jumping Lunges (Total)
Core Training C:
3 Giant Sets (Break Between Sets, Not Exercises)
50 Cable Crunches
25 Lying Leg Raises w/ Hip Thrust
15 Second L-Sit
Add-on Programming (Parkour, Mixed Martial Arts,
Endurance and Speed Work)
Parkour Training:
● The Nightrunner Parkour Workout Routine
● The Assassin’s Creed Parkour Workout Routine
● The Robbie Amell Parkour Workout Routine
Mixed Martial Arts Resources:
● Deathstroke Workout Routine
● Daredevil Workout Routine
● Moon Knight Workout Routine
● Sagat Workout Routine
● Anna Diop Workout Routine and Diet Plan
● Frank Grillo Workout Routine and Diet Plan
● Ryan Potter Workout Routine and Diet Plan
Endurance Work:
Beginner: 1-3 Mile Run
Intermediate: 3-5 Mile Run
Advanced: 5+ Mile Run
OR
● 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
Speed Work:
● The Kid Flash Workout Routine Speed Routine
