The last handful of characters that have been added to our One Piece Inspired Workouts have been big behemoths, so it’s time we bring in another girl to even it out a bit.
We also haven’t seen a female character hit SHJ in a few weeks, and Koala is perfect to allow us to also make a beginner style cosplay workout for – so really this one will be a triple whammy.
I added the Beginner Workouts to the site, but you guys still like when I use them and customize them for specific characters that they fit well for, and Koala is definitely going to come in as one of those characters – so this one will be fun.
Koala Stats:
Real Name: Koala
Height: 5’3
Weight: N/A
Anime/Manga: One Piece
Powers: No
Koala comes in around the shortest range of female characters we’ve seen, and that includes females within our Anime Workouts Database as well.
That’s not to say we don’t have a few that come in among our behemoths, but Koala is over a foot shorter than what we’d have entering that category.
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.
Grab The Unofficial One Piece Workout Booklet and Unleash Your Inner Pirate!
Koala 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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Koala 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 Koala we’ll be pulling right from her Wiki Fandom page starting with what they tell us as her bio section here:
Koala is a former slave who was set free by Fisher Tiger’s rampage on Mary Geoise. She sailed along with the Sun Pirates to reach her home town.
At some point later, she joined the Revolutionary Army, eventually becoming the Fish-Man Karate assistant instructor and a high ranking officer. She now often works alongside both Sabo and Hack.
She first debuted as a child during a flashback in the Fishman Island Arc. She made her reappearance during the Dressrosa Arc.
This doesn’t help us too much with the actual workout we’ll be wanting to build for her, but it is a start in the right direction, and we always love giving all our characters the background information they deserve when they get a slot on the site.
When we move down into her powers and abilities section we can start with a bit they give us about her overall abilities:
She has been shown to have certain skills like being able to take down larger enemies and great agility and can make a big jump from the stands to all the way down to an underground port while bringing Sabo clothes to wear.
Her position indicates that in terms of combat, she is above simple revolutionary soldiers, as she seems to have a decent level within fish-men standards despite being human.
So while I mentioned utilizing a beginner style workout for this one, I do want to recognize that Koala is by no means weak.
She can hold her own and we’ll need to be working on agility and overall athleticism for this one.
From there they also give us a small section regarding her Fish-Man Karate that we can share to wrap this one up:
She is skilled enough at Fish-Man Karate to be able to teach it and was able to defeat an opponent much larger than her. Not being a fishwoman and still being able to learn the art makes her more impressive. In the anime, she is shown to be proficient enough to defeat a group of five armed men with only a single strike each.
For this we’ll want to make sure we have some intensity and cardio added into our routine, but also core work, which is great for everyone – but especially martial artists and acrobats like Koala.
That means the goals for our Koala Inspired Workout are:
- Koala’s Overall Aesthetic and Slim Physique (Cosplay Oriented)
- Koala’s Agility and Overall Athleticism
- Koala’s Fish-Man Karate Skills and Endurance
We’ll be building this one so that beginners can jump right in and take advantage of the program, but you’ll also be able to easily scale up to higher levels with notes that I’ll be adding into the routine to make it harder as you go.
Keep in mind you’ll have a few ways to tack on progressive overload in this one with harder variations of movements, more sets (overall volume), or more reps (more volume and difficulty).
If you don’t prefer this one you can also start with the Beginner Speedster Workout or any of our Beginner Workouts and then come back into this one our any of our other workouts (well over 2000 free on the site).
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Koala Workout Routine
Training Volume:
3-5 days per week
Explanation:
We’re going to be training with 3 days of very basic calisthenics but will also have some endurance and a short circuit (for that intensity I mentioned) built in as well. I’ll also give you a Fish-Man Karate Circuit Test as well that you can complete weekly, biweekly or monthly; and of course we’ll also have endurance resources if you’d like to tack on a fifth day as well.
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.
Koala Workout: Sample Schedule
Monday: Revolutionary Army Calisthenics A
Tuesday: Fish-Man Karate Circuit Test
Wednesday: Revolutionary Army Calisthenics B
Thursday: Karate Endurance Work
Friday: Revolutionary Army Calisthenics C
Saturday: Active Rest Day
Sunday: Rest Day
Koala Workout: Revolutionary Army Calisthenics A
Warm Up:
Varied Cardio (Run/Walk/Row/Bike/Etc.)
10-30 Minutes
Workout:
Jumping Lunges
3×20
Push Ups
3×15
Sit Ups
3×15
Plank to Push Ups
3×10
Wall Climbs
3×8
Circuit Finisher: Complete 2-3 Rounds
30 Jumping Jacks
20 Crunches
10 Inch Worms
5 Burpees
Koala Workout: 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 2 Rounds for Time
Run 400M
20 Lying Leg Raises
5 Plank to Push Ups
20 Air Squats
5 Box Jumps
20 Knee Push Ups
5 Half Burpees
Koala Workout: Revolutionary Army Calisthenics B
Warm Up:
Varied Cardio (Run/Walk/Row/Bike/Etc.)
10-30 Minutes
Workout:
Glute Bridges
3×20
Incline Push Ups
3×15
Lying Leg Raises
3×15
Chair Dips (Or Regular)
3×10
Bodyweight Rows
3×8
Circuit Finisher: Complete 3 Rounds
30 Jump Rope Skips
20 Jump Squats
10 Pause Push Ups
Koala Workout: Karate 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
Koala Workout: Revolutionary Army Calisthenics C
Warm Up:
Varied Cardio (Run/Walk/Row/Bike/Etc.)
10-30 Minutes
Workout:
Air Squats
3×20
Decline Push Ups
3×15
V-Ups
3×15
Dips
3×10
Chin Ups
3×8
Circuit Finisher: Complete 3 Rounds
30 Second Hollow Hold
20 Mountain Climbers
10 Push Ups
Koala Workout: Optional 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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