Sofia Valmer is a character that I’m bringing into our Anime Workouts Database for a very specific reason.
I have a couple lists I’m working on that revolve around muscular characters in anime (one for both male and female and one is specifically female characters), and Valmet definitely needs to make the list.
As you’ll see from scrolling through this article: Valmet is JACKED!
She will definitely quickly be one of the fan favorite answers on our Anime Character Workout Placement Quizzes.
We haven’t seen her come in on any lists prior, but from this point on I think I’m prepared to finish the two I’ve been working on getting out there for you guys.
Valmet Stats:
Real Name: Sofia Valmer
Height: 5’7
Weight: 120 lbs.
Anime: Jormungand
Powers: No
Valmet is actually right around average height compared to female characters we’ve seen at SHJ.
Although she would be just a hair above average compared to female celebrities we’ve researched in our Workout Database (literally an inch above).
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.
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Valmet 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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Valmet 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 Valmet we’re going to be pulling right from her Wiki Fandom page, which leads us off with this from her bio section:
Sophia Velmer, more commonly known as Valmet, is a former Finnish Rapid Deployment Force officer and the only other female member of Koko’s Squad.
Valmet is from a military family, and we actually just recently saw another military female in our Violet Evergarden Inspired Workout.
Moving further down our Valmet page we make our way into her abilities section.
Her Fandom page tells us this:
Despite missing an eye, this has not proven to be a liability to Valmet. She is remarkably strong, able to easily subdue a larger man with a single hand, and is fast enough to dodge bullets at close range. Like all the members of the squad she is proficient with a variety of firearms. A master at knife fighting, Valmet excels at close quarters combat, where she can put her strength and speed to deadly effect. Ironically it was her defeat by Chan that drove her to train harder to improve her close combat skills, and she unconsciously began to emulate his fighting style. Valmet can either wield two knives at once or a pistol and a knife, and has bested both Mildo and Karen respectively in this manner. She has also demonstrated the ability to sneak up on a target without them noticing her presence.
They also go on to add this piece as well:
Valmet is highly resilient, particularly after awakening in the hospital despite having been shot twice by Karen and then doing sit-ups after talking with Koko.
We will definitely be doing sit-ups in this workout; but you will not have to be shot twice by Karen beforehand.
One thing they immediately make mention to is the fact that she is remarkably strong.
She is also fast enough to dodge bullets (even at close range) and has a wide array of combat skills we’ll need to consider as well.
We won’t be able to train to get fast enough to do that, but we will still be training around strength, speed, body control, and Valmet aesthetics (shredded).
I’ll explain a bit within the training explanation below as well, but for this one we’ll utilizing a mixture of weight training and calisthenics training to revolve around all of Valmet’s abilities and also build out her shredded physique.
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Valmet Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one our focus is going to be the Valmet physique combined with massive strength and speed. For that we’re going to be using 3 days of full body training with a combination of calisthenics and weight training, 1 day devoted to endurance work, and a final day devoted to a Valmet Military Circuit Test.
Valmet Workout Routine: Sample Schedule
Monday: Full Body Weights and Calisthenics A
Tuesday: Valmet Military Circuit Test
Wednesday: Full Body Weights and Calisthenics B
Thursday: Military Endurance Work
Friday: Full Body Weights and Calisthenics C
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Valmet Workout Routine: Full Body Weights and Calisthenics A
Warm Up:
Run/Walk 800-1600M
Workout:
Incline Dumbbell Press
3×12, 10, 8
Chin Ups
4×10
Leg Press
3×12, 10, 8
Sit Ups
3×25
Dumbbell Front Raises
3×12, 10, 8
Decline Push Ups
3×20
Valmet Workout: Valmet Military 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!)
Valmet Military Circuit Test: 20 Minutes Total
Push Ups x Max in 60 Seconds
Air Squats x Max in 60 Seconds
Pull Ups x Max in 60 Seconds
Bike or Jog x 3 Minutes
Plank Push Ups (or Handstand PUs) x Max in 60 Seconds
Lunges x Max in 60 Seconds (EACH LEG)
Plank to Push Ups x Max in 60 Seconds
Bike or Jog x 3 Minutes
Valmet Workout Routine: Full Body Weights and Calisthenics B
Warm Up:
Run/Walk 800-1600M
Workout:
Dumbbell Deadlifts
3×12, 10, 8
Glute Bridges (Unweighted or Banded)
4×10
Chest Fly Variation (DB, Cables, Machine)
3×12, 10, 8
Sit Ups with Twist
3×20
Standing Arnold Press
3×12, 10, 8
Dips
3×15
Valmet Workout: Military 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
Valmet Workout Routine: Full Body Weights and Calisthenics C
Warm Up:
Run/Walk 800-1600M
Workout:
Squat Variation (Goblet, Front, Back, etc.)
3×12, 10, 8
Explosive Push Ups
4×20
Hamstring Curls
3×12, 10, 8
V-Ups
3×25
Dumbbell Shrugs
3×20, 15, 10
Close to Wide Push Ups
3×20
Valmet Workout Routine: 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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