We are finally getting our Devil Child, The Light of The Revolution.
We already have a pretty build out One Piece Inspired Workouts Database, but we’ve only had a few female characters so far – so I’m really excited to have Nico Robin be joining them.
It’s also perfect because the two female characters we HAVE seen are Nami and Big Mom, which are at two completely opposite sides of the training spectrum – making Nico a great character to have the in-between we need.
She’ll also be a great character to come in and help out our One Piece Workout Placement Quiz with this style of programming, and the fact that we get to add another for the ladies.
We have been getting more and more girls joining The SHJ Army and using our workouts (especially in The Anime Workouts Database) so we have much more coming.
Nico Robin Stats:
Real Name: Nico Robin
Anime: One Piece
When you compare her to someone like Big Mom she seems short, but Nico Robin is actually really tall.
She comes in as one of the tallest female characters we’ve seen and would also be in the tallest range if compared to celebrities as well.
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.
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.
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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Nico Robin 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.
Take The One Piece Workout Placement Quiz Now!
Nico Robin 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 Nico Robin we’re going to be pulling right from her Wiki Fandom page, starting with what they give us for her intro bio:
Nico Robin, also known by her epithet “Devil Child” and the “Light of the Revolution”, is the archaeologist of the Straw Hat Pirates. She is the seventh member of the crew and the sixth to join, doing so at the end of the Arabasta Arc. She temporarily left the crew during the Water 7 Arc, but rejoined during the Enies Lobby Arc.
Robin ate the Hana Hana no Mi at a young age, giving her the power to reproduce her body parts (or her entire body) on any surface at will. As the sole survivor of the destroyed West Blue island Ohara, she is currently the only person in the world known to have the ability to read and decipher Poneglyphs, a skill which is considered forbidden and threatening to the World Government.
She acted as the vice president of Baroque Works as “Miss All Sunday”, serving and partnering herself directly with the organization’s president; the ex-Warlord: Crocodile, who operated under the codename “Mr. 0”. She was a secondary antagonist of the Arabasta Saga, before joining the Straw Hats. Her dream is to find the Rio Poneglyph which tells the true history of the world, specifically the Void Century.
And the great part about having that much background information right in her initial bio is that we can jump right into her powers and abilities section.
If you guys are familiar with the One Piece Fandom or even the One Piece Inspired Workouts here at SHJ, you’ll know they have a ton of depth within their breakdowns – so the quicker we get there the better!
Before we even get into her physical abilities and Devil Fruit abilities we learn about her vast knowledge and archeological skills, her being a master of escape, and the fact that she can read Poneglyphs being her most dangerous quality.
None of these things will really come into play with how we’ll train (although maybe the master of escaping will a bit), so we’ll just brush over them for now and get into her other abilities.
Here’s how they start to break down her physical abilities:
While not at the same superhuman level as Luffy, Zoro, Sanji, and Jinbe, Robin has exceptional physical prowess, due to spending her entire childhood to her young adult life constantly on the run from various enemies, such as the Marines and the World Government. Because of her harsh experiences, Robin became physically strong and extremely agile. She has also fought without the use of her Devil Fruit powers, easily defeating Nefertari Vivi with a single strike to the midsection.
Her body has incredible tenacity, as she was seen being able to take on direct hits from both Yama’s drop kicks and punches (with the latter sending her flying through a wall, destroying it) and was still able to effectively retaliate after maneuvering the latter away from the ruins of Skypiea, and was able to restrain a powerful zombie like Jigoro (albeit briefly). She was also able to survive being impaled through the chest by Crocodile and remain alive without medical attention from a doctor, until the wound healed on its own. She is agile enough to quickly maneuver (while maintaining her arms’ “X” formation) her way through a group of Marine captains and commanders before using her powers in retaliation.
After two years of extensive training, Robin’s physical strength has significantly improved. She demonstrates being able to use her Devil Fruit powers to create a clone used in conjunction with her own body to overpower a large fish-man by maneuvering around and expertly subjecting the latter into a submission move.
So right there we know we’re going to be training around strength, agility and maneuverability.
But they’re not done yet.
They also go on to say:
Her reaction speed also became much faster with extremely sharp reflexes. Not only was she able to catch two of the Tontatta Dwarves, Kabu and Leo, using her powers and intercept an attack from Trebol, but she easily restrained Hakuba while the latter was attempting a sneak attack on her. This is an incredible feat, as the serial killer was so fast that fighters of the caliber of the Corrida Colosseum competitors and even Dellinger could not follow him with their eyes.
One of her most impressive aspects is her will power as she managed to recover in mere minutes after having her shadow stolen by Gecko Moria (when it usually takes a few days for most humans). It seems that she also has an incredible recovery rate. One example of her recovery ability is when she, Zoro, Gan Fall, and Wyper were all knocked out by Enel’s Devil Fruit ability, Robin was the first person to wake up. Even with a severe injury, she still had enough strength to use her Devil Fruit ability to carry them to safety and had fully recovered without the aid of Chopper. She was also able to pick herself up rather quickly, after being stabbed in the shoulder by one of Monet’s giant ice picks while claiming it was a simple flesh wound, before protecting Nami and Chopper by easily smashing her snow form. She recovered quickly yet again after being injured by some of the spiked metal balls from Diamante’s Death Enjambre, an injury she had kept hidden until after the battle between Diamante and Kyros had come to an end.
Her stamina is also high, as proven by her ability to engage in battle with giant nutcracker dolls, a Donquixote Family Executive and run up a cliff using legs created by her Devil Fruit much like the steps of a stair (a feat that also demanded considerable agility and strength, as she felt the individual strain of each leg) without pause or breaking a sweat.
Which reinforces our strength and speed training and adds additional endurance training.
We’ll also be tacking on some additional (and optional) mixed martial arts training as we know Nico trained in Fish-Man Karate for two years during the time skip.
To wrap up we’ll take a quick look at her Devil Fruit abilities but move on from there as they won’t be necessary to building out this routine.
Here’s how they break those down for us:
Robin ate the Hana Hana no Mi, a Paramecia-type Devil Fruit that allows her to sprout duplicates of any of her body parts from any surface within range. She can sprout her duplicate body parts from her own body, inanimate surfaces, and even from other people’s bodies. She can even sprout duplicate body parts on top of other duplicate body parts. She maintains full control of her duplicated limbs and can perceive sights and sounds remotely through duplicate eyes and ears. The number of duplicates she can create appears to be unlimited, so long as they are within range. Usually, when she uses her powers, she crosses her arms and makes an “X” shape across her chest, though it’s shown that she does not necessarily need to do so to use her abilities.
So for this one the main goals of our routine are going to be:
- Nico Robin’s Aesthetic/Physique
- Enhanced Strength and Speed
- Unlimited Stamina and Optional MMA
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Nico Robin Workout Routine
3-5 days per week
For this one we’re going to be using 3 days of full body training with weights to get Nico Robin’s strength, speed and physique, and then I’ll also be tacking on a Fish-Man Karate Circuit Test you can take on weekly, biweekly, or monthly while also having some endurance work in there for you to do 1-2 times a week (you can sub the circuit for endurance training some weeks as well).
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Nico Robin Workout Routine: Sample Workout Schedule
Monday: Devil Child Full Body A
Tuesday: Fish-Man Karate Circuit Test
Wednesday: Devil Child Full Body B
Thursday: Light Of The Revolution Endurance Work
Friday: Devil Child Full Body C
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Nico Robin Workout Routine: Devil Child Full Body A
A. Dumbbell Incline Bench Press
B. Dumbbell Skull Crushers
A. Leg Press
B. Calf Raises on Leg Press
A. Cable Rows
B. Standing Alternating Dumbbell Curls
3×10 each arm
A. Arnold Press
B. Kettlebell Swings
Nico Robin Workout Routine: Fish-Man Karate 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!)
Fish-Man Karate Circuit Test: Complete 4 Rounds for Time
30 Mountain Climbers
25 Kettlebell Deadlifts
20 Air Squats
15 Kettlebell Swings
10 Push Ups
Nico robin Workout Routine: Devil Child Full Body B
A. Chest Flyes
B. Cable Pushdowns
A. Goblet Squats
B. Seated Calf Raises
A. Wide Grip Pulldowns
B. Chin Ups
A. Standing Dumbbell Front Raises
B. Hanging Leg Raises
Nico Robin Workout Routine: Light Of The Revolution Endurance Training
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
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
Nico Robin Workout Routine: Devil Child Full Body C
A. Chest Dips
B. Seated Dumbbell Overhead Extension
A. Hamstring Curls
B. Quad Extensions
B. Hammer Curls
3×10 each arm
A. Upright Rows
B. Sit Ups
Nico Robin Workout Routine: Bonus 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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More than 10 Workouts for Pirates, Marines, Swordsman, Navy Captains, any of the Seven Warlords of the Sea, or any pirate in between!
(Unofficial Workouts Inspired by Characters)