Uta Workout: Train like Uta from One Piece Film: Red!

You know I always like adding more One Piece characters into our One Piece Inspired Workouts.

And, with the release of One Piece Film: Red, we obviously have to bring in Uta!

There are tons of other characters we’ll eventually bring in to join Luffy, Zoro and the dozens of others; but for now you guys made it clear we’re going with Uta while she’s clearly the most hyped.

She’s not going to be making it onto our list of the most popular One Piece characters (and obviously not the most powerful One Piece characters, either) anytime soon, but she’ll still make a fun addition for The SHJ Army – and also allow us to bring another beginner-oriented calisthenics workout into our database.

Uta Stats:

Real Name: Uta

Height: 5’6 1/2

Weight: N/A

Anime: One Piece

Powers: Yes

Uta comes in right around average height we’ve seen for female characters and celebrities, so nothing new to see here.

She also stands exactly a foot under her adopted father Shanks.

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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Uta 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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Uta 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 Uta we’ll be pulling right from her Wiki Fandom page which leads us off with this:

Uta is a world-famous singer or “diva” and the adopted daughter of Red-Haired Shanks. She was also a musician in his crew, until he left her while she was still a child. She is the main antagonist of One Piece Film: Red.

There isn’t much to go on in terms of how we’re going to build this one out around her abilities, but we’re going to break it down nonetheless.

Here’s how they start us off for her Abilities and Powers section:

Uta’s singing voice has been appraised as “otherwordly”, enough to grant her the title of the world’s greatest diva. Aside from her singing talents, Uta is also great at music theory, showing amazing skill as a lyricist and composer by having written her most famous songs herself.

In terms of physical prowess, Uta has not displayed any superior abilities outside of being a talented and dexterous dancer, fully relying on her Devil Fruit ability to compensate. In fact, when Luffy fought her, he never actually directly attacked her body, knowing that he could potentially kill her if he did. She also does not have a lot of stamina, since usually she would fall asleep after only a few songs. In the movie, she counteracted this weakness by continuously consuming Wake-shrooms in order to last for hours.

They also go on into her Devil Fruit section by listing this:

Uta ate the Uta Uta no Mi, a Paramecia-type Devil Fruit that allows her to transport people’s consciousnesses to a virtual space called “Uta World” by singing. Within Uta World, she is essentially all-powerful and able to do whatever she wants until she runs out of energy.

Tot Musica was a Demon Lord created by a previous Uta Uta no Mi user, which was sealed away. Uta can use her Devil Fruit ability to unseal it and fight for her.

From there they discuss her Charisma and Weaponry, but none really get us any closer to a specific training style.

That said, we do know two things about Uta that we can work around:

1. She is a dancer.
2. She has a slim and toned physique.

Which means our goals for this one will be quite simple in allowing us to shoot for her aesthetic while staying nimble and slim like a dancer.

For that, as I mentioned earlier, we’ll be using a beginner oriented calisthenics workout that will allow anyone to jump in and get going.

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Uta Workout Routine

Weekly Training Volume:

3-5 days per week

Program Overall Duration: 

Complete 1-3 Months Depending on Current Fitness Level

Build Up to Higher Level Workouts When You Can

Explanation: 

For this one I think it’s perfect to just use our Beginner Ninja Workout considering we know it has worked wonders for other beginners and it will allow us to achieve our goals for Uta.

Scaling Explanation:

These routines are going to be hyper scalable, so do not be afraid to cut down the sets, or even increase the sets as you see fit. You can train to YOUR potential. If they feel too easy then you can level up by moving onto a new routine – but if they feel too hard you can cut a full exercise, take an extra day to recover, or even just do less overall volume by cutting a set down to 2 instead of 3.

Scaling Example One: Instead of doing 3 sets of Push Ups I may do 2 one day. OR I can opt to do 3 sets of 10 reps instead of 25 reps. (I could even turn my entire workout into 2 sets of everything if needed).

Scaling Example Two: Instead of completing ALL the programmed movements I may opt to cut lying leg raises and just do sit ups that day for abs. Similarly, I may decide to cut dips and/or pike push ups one day and only do the push ups.

I am going to give specific movements that you can scale to within the workout, but this will not be the ONLY ways to scale. As you progress through your fitness journey you will learn more and more ways to scale both down AND up. If you feel you prefer a different scaling variation, use it! After all, it’s YOUR routine 🙂

Oh, and remember this: fitness doesn’t have to suck.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade 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 & traditional pyramid training, straight sets, super sets, progressive overload and more.

Uta Workout Routine: Sample Schedule

Monday: Beginner Dancer Calisthenics

Tuesday: Rest, Walk or Endurance

Wednesday: Beginner Dancer Calisthenics

Thursday: Rest, Walk or Endurance

Friday: Beginner Dancer Calisthenics

Saturday: Active Rest Day (or use Bonus Training Resources)

Sunday: Rest Day

Uta Workout Routine: Beginner Dancer Calisthenics

Required Daily Movement:

Walk 15-30 Minutes

Scale Note: This can be scaled up to 15-60 minutes jogging, walking, or varied cardio.

Calisthenics Workout:

Air Squats

3×15-30

Scale Note: You can sit down on a chair and stand up, OR you could even just squat “less” (don’t go down as far).

Push Ups

3×15-30

Scale Down: Scale Push Ups to Knee Push Ups or Pause Push Ups (pause push ups you get to the bottom, lift your hands off the ground very quickly as a “pause” and then push yourself back up into your push up plank.)

Scale Up: Scale these UP with more volume or by swapping the variation to decline, incline, close to wide, explosive and other fun movements!

Sit Ups

3×10-25

Scale Down: Scale these down to crunches.

Scale Up: Scale these up to weighted or end with a twist or some jabs!

Lying Leg Raises

3×10-25

Scale Down: Bend your knees while you do them! 🙂

Scale Up: Scale these up by turning them into hanging knee or leg raises or even toes to bar or knees to elbows!

Dips

3×5-15

Scale Down: Scale these down by doing chair dips. You can walk into the chair or away from it to scale up or down from there.

Scale Up: Scale these up by adding weight!

Chin Ups:

3×5-10

Scale Down: Scale these down with assistant bands or by doing pike push ups or bodyweight rows.

Scale Up: Add weight, switch up the variation or even work in some handstand push ups as well!

Uta Workout Routine: Switch It Up

Here are a list of some fun movements you can switch it up with:

• Air Squats: Switch it up with Glute Bridges, Lunges, Bulgarian Split Squats, and other leg movements (there are TONS variations of each of these variations).
• Push Ups: Switch it up with Decline Push Ups, Close to Wide Push Ups, Diamond Push Ups, Hindu Push Ups, and TONS of other variations.
• Sit Ups: Switch it up with V-Ups, Reverse Crunches, Bicycle Crunches, Crunch Pulses and more
• Lying Leg Raises: Switch it up with Around The Worlds, Russian Twists, Side Planks, Windshield Wipers and more
• Dips: Switch it up with Chest Dips, Chair Dips, Tricep Dips, Plank to Push Ups, and Tricep Extensions.
• Chin Ups: Switch it up with Typewriters, Archers, Wide Push Ups, and other variations.

Uta Workout Routine: Endurance Days

Goal: Complete 60 Minutes of Varied Cardio

The goal is to complete 60 minutes of cardio.

Everyone can complete this differently, though.

You may decide to walk for 60 minutes while other people may decide to go kayaking and someone else may decide to do the StairMaster!

I’m going to provide some additional training resources for cardio below, but remember you can complete this as you personally see fit.

If you are an absolute beginner: going for a 60 minute walk is AMAZING! Great job. I’m proud of you. And you can crush it again tomorrow.

Additional [Optional] Endurance Resources:

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

Uta 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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