Cheelai Workout: Train like the Former Frieza Force Soldier!

Our Dragon Ball Inspired Workouts Database is one of our largest databases and still consistently continues to grow.

That said, I wanted to make sure we get some more female characters in there, starting with Cheelai from Dragon Ball Super Hero.

We’ll have some others, like Pan, Vados and even more Dragon Ball females – but you guys made it pretty clear you want me starting with Cheelai.

We had a few other characters from Dragon Ball Super Hero hit the database, like Orange Piccolo for example, and I’m sure these won’t be the last of them.

Cheelai Stats:

Real Name: Cheelai

Height: N/A

Weight: N/A

Anime: Dragon Ball Super Hero

Powers: Yes

We don’t have any exact stats for Cheelai, but we do know she is definitely on the shorter side.

If I had to guess I’d assume she’s more than a foot below what we’d consider a behemoth inside our Anime Workouts Database.

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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Cheelai 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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Cheelai 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 Cheelai we’re going to be pulling right from her Wiki Fandom page, starting with an embarrassingly short bio section here:

Cheelai is a former soldier of the Frieza Force.

So short I almost just skipped it, but important enough to just share it and move onto the next section.

Speaking of which, we’re going to be moving right into her appearance section being that this one will also be a bit of a cosplay-oriented workout routine.

Here’s how they break that down for us:

She is a near human-like humanoid with short white hair, thin white eyebrows, green skin and a slender yet curvy build. She is considered very attractive as seen from Daigen making a move on her, as well as Beerus becoming interested in her upon their first meeting. She wears a white and purple outfit with a green half circle under her chest, white gloves concealing purple rings on her cuffs and white and green shoes with long purple socks. Her eyes are purple and her hair is short. She also wears a blue scouter. After moving to Planet Vampa, she retains her purple bodysuit but wears a long-sleeved lavender jacket while also retaining her socks and boots.

They make mention to the fact that she is slender yet curvy, which is exactly what we’ll be focusing on with our workout this time around.

The reason I say we’ll be building more of a cosplay-oriented workout is because Cheelai isn’t much of a physical fighter like we’re used to from Dragon Ball.

Here’s how they break down her powers and abilities section:

In Broly, while not shown physically fighting throughout the movie, Cheelai relies more on her wits and trusty Ray Gun to deal with matters: the former case was her removing the remote-control device from Paragus’ pocket without him noticing, while the latter case stealing the Dragon Balls and forcing Kikono at gunpoint to ask to use the wishes.

In Legends, Cheelai notes that it hurts for her to breathe around Nuova Shenron due his ability to raise the temperature around him. However, she knows how to take advantage of the situation during the Tournament of Time, as she utilizes her Frieza Force attire to trick Combatants into believing she is still a member of the organization which she uses to swindle them by making off with their supplies. Despite her lack of strength, she is still willing to stand up to the likes of Nuova Shenron, even the point of shielding Shallot, forcing the noble Shadow Dragon warrior to postpone their fight for a later date.

Not much going on here, but enough to entitle her to a workout, of course.

That means the goals for our Cheelai Inspired Workout are going to be as follows:

• Cheelai’s Slender Yet Curvy Build
• Cheelai’s Minor Strength and Speed (Beginner Level)
• Cheelai’s Minor Endurance (Beginner Level)

This one is a fun one because we can add another character to our list of workouts that could be considered good for beginners to jump right into.

We’re used to seeing extremely powerful characters, which is why we have our Beginner Workouts as well for people to jump into, but I love being able to have some of them built for specific characters as well.

We have quite a few beginner calisthenics workouts so we’re actually going to be weight training for this one with a simple split that’s great for beginners to jump right in and get a great weekly workout with just three days a week.

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Cheelai Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training with a 3 Day PPL (Push, Pull, Legs) Split which is different than our Beginner Behemoth Workout that works around a 3 day full body split. You’ll also have the option to tack on some extra cardio to really slim down for the Cheelai slender aesthetic, but that will be up to you if you want to tack on a few days of that. I’m also adding in an optional Curvy Circuit Test which is essentially a booty blasting workout for you guys to add in when you’d like as well.

Want To Upgrade This Workout?

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Cheelai Workout: Sample Schedule

Monday: Frieza Force Pull Day

Tuesday: Curvy Circuit Test

Wednesday: Frieza Force Push Day

Thursday: Optional Endurance Training

Friday: Frieza Force Leg Day

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Cheelai Workout: Frieza Force Pull Day

Warm Up: 

Varied Cardio (I prefer High Incline Walk)

10-30 Minutes

Compound and Secondary Lift:

Deadlift

4×12, 10, 8, 5

Preacher Curls

4×15, 12, 10, 8

Accessory Work:

Close Grip Cable Rows

3×15

Wide Grip Cable Pulldowns

3×12-15

Cable Hammer Curls with Rope

3×10-15

Cheelai Workout Routine: Curvy 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!)

Curvy Circuit Test: Complete 3-5 Rounds for Time

20 Air Squats

20 Glute Bridges

20 Lunges (10 Each Leg)

20 Frog Pumps

Cheelai Workout: Frieza Force Push Day

Warm Up: 

Varied Cardio

10-30 Minutes

Compound and Secondary Lift:

Incline Dumbbell Bench Press

3×12, 10, 8

Overhead Press

3×12, 10, 8

Accessory Work:

Tricep Cable Pushdowns

3×15

Chest Fly Machine

3×12

Dumbbell Front Raises

3×12-15

Tricep Overhead Extension

3×10-15

Cheelai Workout: Optional 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
• 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

Cheelai Workout: Frieza Force Leg Day

Warm Up: 

Varied Cardio

10-30 Minutes

Compound and Secondary Lift:

Back Squats

3×12, 10, 8

Leg Press

3×12, 10, 8

Accessory Work:

Seated Calf Raises

3×15

Hamstring Curls

3×10-15

Quad Extensions

3×12-15

Cheelai Workout: 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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