Luffy Workout

0 Comments

Luffy Workout

The workout we have come up with today to post is the Luffy Workout! This one is inspired by the physique that Luffy has in the One Piece Anime series. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Luffy Stats:

Height: 5’8 1/2
Weight: (NA)
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Luffy Workout:

Training Volume:

3-5 days per week

Explanation:

We’re going to be training around 3 calisthenics days with a focus on speed and strength, and then we’ll also have a day devoted to endurance and a day devoted to high intensity circuit training.

Luffy Calisthenics Workout Routine: Sample Schedule

Monday: Calisthenics with Upper Body and Speed Focus

Tuesday: Devil Fruit Circuit Test

Wednesday: Calisthenics with Full Body and Speed Focus

Thursday: Straw Hat Endurance Work

Friday: Calisthenics with Lower Body and Speed Focus

Saturday: Bonus Resource Optional Training (Parkour/MMA/Etc.)

Sunday: Mandatory Rest Day

Luffy Calisthenics Workout: Calisthenics with Upper Body and Speed Focus

Warm Up:

15-30 Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout:

Superset One:

A. Close to Wide Push Ups

3×20

B. Plank to Push Ups

3×10

Superset Two:

A. Inch Worms

3×10

B. Mountain Climbers

3×20

Superset Three:

A. Sit Ups

3×20

B. Dips

3×20

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Explosive Push Ups

Bicycle Crunches

Double Unders

Luffy Calisthenics Workout: Devil Fruit 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!)

Devil Fruit Circuit Test: Complete 2 Rounds for Time

Run 800M

30 Push Ups

15 Sit Ups

10 Pull Ups

15 Lying Leg Raises

20 Air Squats

Luffy Calisthenics Workout: Calisthenics with Full Body and Speed Focus

Warm Up:

15-30 Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout:

Superset One:

A. Half Burpees

3×20

B. Alternating Pistol Squats

3×10

Superset Two:

A. Handstand Push Ups

3×10

B. Lying Leg Raises

3×20

Superset Three:

A. Box Jumps

3×20

B. Push Ups

3×20

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Jump Squats

Flutter Kicks

Chair Dips

Luffy Calisthenics Workout: Straw Hat 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

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:

Luffy Calisthenics Workout: Calisthenics with Lower Body and Speed Focus

Warm Up:

15-30 Minutes of Varied Cardio

(Run/Row/Bike/Elliptical)

Workout:

Superset One:

A. Air Squats

3×20

B. Glute Bridges

3×10

Superset Two:

A. Wall Sits

3×60 Seconds

B. Hanging Leg Raises

3×20

Superset Three:

A. Plank

3×60 seconds

B. Alternating Step Ups

3×20

Finisher: 3 Rounds, Descending Reps each Round

20-15-10

Skater Lunges

Double Unders

Pause Squats

Become An Unorthodox Training Member Today:

ACHIEVING FITNESS RESULTS JUST GOT WAY EASIER.
The Unorthodox Training Fitness Program Membership is a simplified process that is easy to learn and adapt as part of your daily routine. Our new one-of-a-kind fitness program provides you with a simplified approach guides you with every step of your fitness journey so you can confidently achieve your fitness goals in less time! Get more training, tools, and resources to help guide you towards achieving your health and fitness goals!

Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
Become An Unorthodox Training Member Today!
>