Blade Calisthenics Workout: Train Like the Daywalker
Fandom
In this segment of the Superhero Workout Series, we have Blade.
This human-vampire hybrid was born with supernatural traits that gave him a stat buff in his performance. His peak conditioning built him for speed, power, and endurance, and he received training that eventually turned him into a top-level warrior and athlete. He then went on to become a master of weapons, firearms, and hand-to-hand combat.
Training like Blade for similar performance feats won’t require much, but it will leave you with endless levels of stamina, strength, and versatility — all with the use of your bodyweight.
Let’s get into it.
Physical Stats
Name: Eric Brooks (Blade)
Height: 6’2”
Weight: ~215 lbs
Abilities:
Superhuman strength, speed, and stamina
Accelerated healing and slowed aging
Immunity to vampire bites and most supernatural afflictions
Mastery of martial arts, swordsmanship, and firearms
Peak human agility, reflexes, and combat awareness
Training Principles
Hybrid Calisthenics: It only makes sense that the hybrid Daywalker gets a hybrid-centered program. For this workout regimen, you’ll need explosive calisthenics, weighted bodyweight movements, and interval conditioning to maintain combat-ready performance — all with basic bodyweight exercises.
This isn’t about clean reps or perfect form — it’s about building power that translates into real movement. Expect to train in bursts, grind through fatigue, and stay sharp under pressure.
Mobility for Motion: Like Blade, you need to make sure that you’re efficient and fluid in every movement. Exercises that test your strength, mobility, and ability to move dynamically will play a huge role in making sure you have full mastery over your body, leaving you versatile in every way.
You’ll be crawling, lunging, rotating, and flowing through space — because Blade doesn’t fight in straight lines, and neither should you.
Peak Control Over Your Body: While motion is important, control is too — and that’s a crucial feat Blade displays. His swordplay and acrobatics require the core’s two main movement patterns: rotation and stability.
These will ensure you have control not only over momentum, but in statics as well. Whether you’re holding a plank, twisting through a lunge, or bracing mid-air, your core is what keeps you locked in and lethal.
Fandom
Blade Calisthenics Workout
This 4-day workout plan is a fusion of calisthenics, explosive power, and mobility — all geared toward peak superhero athleticism. You’ll build hybrid strength, sharpen your agility, and develop the kind of endurance that thrives in combat. Every movement is designed to be functional, fluid, and fierce.
Day 1: Blade Weighted Calisthenics Workout
Warm-Up:
3 Rounds: 30 sec Jump Rope / 10 Arm Circles / 10 Deep Squats
10 Push-Up to Down Dog
5 Explosive Pull-Ups
Main Work:
Weighted Pull-Ups – 4×6–8
Weighted Dips – 4×6–8
Weighted Push-Ups – 3×10–12
Bulgarian Split Squats (weighted vest optional) – 3×8/leg
Weighted Plank Rows – 3×10
Finisher: 3 Rounds (minimal rest):
10 Jump Squats
10 Push-Ups
20 sec Hollow Hold
Day 2: Blade Explosive Calisthenics Workout
Warm-Up:
5 min Jump Rope (30 sec fast / 30 sec slow)
10 Jumping Lunges
10 Arm Crosses + 10 Arm Circles
Main Work:
Clap Push-Ups – 4×6–8
Plyometric Lunges – 4×8/leg
Muscle-Ups or Explosive Pull-Ups – 4×4–6
Jump Squat to Broad Jump – 3×6 combos
Tuck Jump Burpees – 3×10
Finisher (Blade Burst Circuit): 3 Rounds (30 sec on / 15 sec off):
Mountain Climbers
Skater Hops
Jump Rope
Day 3: Blade Strength Mobility Workout
Warm-Up:
3 Rounds Flow: 5 Inchworms + 10 Hip Openers + 5 Lateral Lunges/side
10 Shoulder Rolls + 10 Cat-Cows
Main Work:
Archer Push-Ups – 3×8/side
Cossack Squats – 3×10/side
Spiderman Crawl (forward/backward) – 3×20 sec
Hanging Knee Raises (slow tempo) – 4×12
Side Plank Rotations – 3×12/side
Finisher (Flow Drill): 3 Continuous Rounds:
1 Inchworm
2 Push-Ups
3 Alternating Lunges
4 Plank Shoulder Taps
5 Jump Squats
Day 4: Blade Hybrid Conditioning Workout
Warm-Up:
5 min Jump Rope
10 Air Squats
10 Shoulder Rolls
10 Arm Swings
Main Work (4 Rounds):
10 Pull-Ups
15 Push-Ups
20 Jump Squats
20 sec Plank to Shoulder Tap
1 min Jump Rope
Rest 60–90 sec
Day 5: Blade Core & Flow Workout
Warm-Up:
3 Rounds: 10 Cat-Cows / 5 Shoulder Circles / 10 Deep Squats
Main Work:
Hanging Leg Raises – 4×10
Side Plank Knee Drives – 3×10/side
Reverse Crunch to Hollow Hold – 3×12
Bear Crawl Forward & Back – 3×20 sec
Plank Shoulder Tap to Rotation – 3×8/side
Finisher: Flow Mobility Drill – 2–3 rounds nonstop:
1 Inchworm
1 Push-Up
1 Cossack Squat/side
3 Jump Rope Bursts (30 sec each round)
