Last updated on September 8th, 2023 at 08:24 am
I’ll admit that it’s a bit strange that Boa Hancock hasn’t made her way into our One Piece Inspired Workouts Database just yet, but then again it does also make sense.
What I mean by that is the fact that One Piece has so many insanely powerful and jacked characters that we have a massive mini-database for them and more and more requests continue coming in.
With that, Boa Hancock did have a good deal of requests, but she always just fell slightly short of what was needed to prioritize her above the others.
That said, she is finally here and we are going to be also have her joining our calisthenics workouts which is fun that our bodyweight members of The SHJ Army will be able to join in as well.
Boa Hancock Stats:
Real Name: Boa Hancock
Height: 6’3
Weight: N/A
Anime/Manga: One Piece
Powers: Yes
Boa Hancock is actually extremely tall – tall enough to consider her a behemoth among the female characters inside our Anime Workouts Database.
If she wanted that categorization compared to men as well, she’d only need about 3 inches, so not far off there either.
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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Boa Hancock 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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Boa Hancock 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 Boa Hancock we’ll start by pulling right from her Wiki Fandom page, with her fairly in depth bio section here:
“Pirate Empress” Boa Hancock is the captain of the Kuja Pirates and was the only female Warlord of the Sea before the organization’s disbandment. She is the current empress, known as the “Snake Princess”, of Amazon Lily and rules over the Kuja tribe with her two younger Gorgon sisters, Boa Sandersonia and Boa Marigold.
Kidnapped by the World Nobles as a child along with her sisters, she was force-fed the Mero Mero no Mi, tortured and enslaved for years. She and her sisters escaped from Mary Geoise during a mass breakout instigated by Fisher Tiger. She was returned to her home with the help of Gloriosa, Silvers Rayleigh and Shakuyaku, where she would eventually become the island’s empress, as well as one of the Seven Warlords.
Though initially antagonistic towards Monkey D. Luffy, his selfless actions and animosity towards the Celestial Dragons caused her to befriend, and eventually fall in love, with him. She went on to serve as one of Luffy’s most stalwart allies, helping him infiltrate Impel Down, siding with him in the Summit War of Marineford, providing him a location to train on for two years, and then helping him reunite with his crew and supporting him from afar.
While employed within the Seven Warlords, she turned against the World Government on a number of occasions to support Luffy, though she was able to retain her title by feigning innocence. However, the Warlords were officially abolished after the most recent Levely, causing her to lose her status. Vegapunk was able to clone Hancock as one of the Seraphim, S-Snake, to replace the Warlords.
Clearly you can see why I was saying that it’s a bit weird we haven’t had Boa Hancock among our One Piece characters yet…
Boa Hancock comes in on some of the top lists on the entire site like:
- Top Ten Most Popular One Piece Characters
- Top Ten Most Powerful One Piece Characters
- Most Powerful Female Anime Characters of All Time
Which is a great transition for us to start discussing that power; but first I just want to share a small bit about her appearance – which will also be something we’re working around.
Here’s how they break that down for us:
Hancock is considered the most beautiful woman in the world. She has a well-proportioned figure compared to her abnormal and huge sisters. She is very tall and slender with long black hair that extends past her waist with locks of hair that frame her face down to her chin and shows off her high forehead, dark brown (dark blue before the timeskip then changed to black after the timeskip) eyes with long, voluminous eyelashes and pale skin. She has a narrow waist and very large breasts, and with serpent earrings.
We already kind of knew what we were working with her, but it’s good to have a small breakdown considering who we’re talking about here.
But, with that small snippet being included, I think it’s safe to move into her powers and abilities.
Here’s how they start us off:
Hancock is widely considered to be extremely powerful by friend and foe alike. Ruling beside her sisters, Hancock has power over Amazon Lily and the rest of the Kuja tribe. As the empress and captain of the tribe, Hancock is the strongest Kuja warrior. The Kuja believe that “strength is beauty”, and since all members of the tribe state that she is the most beautiful in the world, they believe she is immensely powerful, and the strongest among the entire tribe. It is to be noted that only the strongest Kuja warriors are allowed in the country’s pirate crew, Hancock and her sisters were strong enough to be there when they were small children, although it is possible, they were just apprentices like Shanks and Buggy.
Her strength is so great that it has even been acknowledged by the Fleet Admiral of the time, Sengoku of the Marines. Gloriosa believed that there was little chance for Hancock to die in the Marineford War because of her great strength. Even former Admiral Kuzan commented on her skills, stating she is not to be underestimated. Further testament to her strength is how she was one of the three Warlords who managed to leave the war without sustaining any injuries. The fact that she can earn a 80,000,000 bounty after her first campaign as a pirate further supports her capabilities. Over a decade later, her bounty become 1,659,000,000 following the disbandment of the Seven Warlords of the Sea. This also speaks to her strength considering unlike the other Warlords, she has not been involved with big name events recently. Crocodile, Buggy and Mihawk are a part of Cross Guild which they put bounties on marines’ heads. Law and Jinbe were a part of the Ninja-Pirate-Mink-Samurai Alliance which took down the Beasts Pirates and Big Mom.
We quickly learn why Boa Hancock is widely regarded as one of the most powerful characters on so many SHJ lists.
From there they go on to discuss her Intelligence, Deception, Trickery, Marksmanship and more.
They also discuss her physical abilities, which is really what we want to break down here:
Noted as the strongest warrior of the infamous Kuja tribe, Hancock has immense physical strength. She could perform extremely powerful kicks that can easily break stone (in the form of petrified opponents) as well as take down numerous powerful marine officers and New World pirates with incredible ease, and knock away Smoker, an extremely strong and powerful Marine, with a single Haki enhanced kick. Her strength is supplemented with tremendous speed and agility, able to land an extremely fast barrage of powerful kicks on numerous marines and New World pirates at once before they could respond. In Stampede, Hancock had enough physical power to deal a blow to the awakened form of Douglas Bullet, that while left him otherwise unharmed, it was strong enough to be felt.
Hancock has displayed a large degree of durability, after being defeated by Blackbeard and chocked by him in the air she remained composed as he prepared to kill her and was able to remain conscious as he tried to strangle her to death.
Hancock has extraordinary skills in hand-to-hand combat, supplemented with her Devil Fruit abilities. She easily took down numerous powerful and skilled Marine officers as well as powerful pirates from the New World. Similar to Bonney’s and Sanji’s fighting styles, Hancock’s fighting style seems to personally emphasis on powerful and versatile kicks, which can destroy Pacifistas.
It’s also important to make note of the fact that she is one of the very few people in the world who can use all three types of Haki.
And to wrap it up, here’s some information about Boa Hancock and her Devil Fruit powers:
During her time as a slave, Hancock and her sisters were force fed Devil Fruits by their Celestial Dragon owners as a form of sick entertainment.
Hancock ate the Mero Mero no Mi, a Paramecia-type Devil Fruit that allows her petrify people into stone statues, so long as they feel attraction for her. She can completely turn people to stone by hitting them with any of a variety of heart-shaped long-range attacks, as well as partially transform them by striking them physically, only petrifying the area she struck.
Thanks to Hancock’s unparalleled beauty and charm, very few people (male and female alike) can resist her powers, allowing her to petrify whole crews with no difficulties. Even extremely powerful people are vulnerable to her power if they find Hancock attractive.
She can also return her victims to normal if she chooses by blowing a kiss. Only she can undo the effects of her power, if she dies, the next user of the Mero Mero no Mi would not be able to free her victims.
We definitely won’t be including anything for that in our workout, but it’s good to give Boa the full scope she deserves here.
That said, the goals for our Boa Hancock Inspired Workout are going to be:
- Boa Hancock’s Slim and Toned Aesthetic
- Boa Hancock’s Immense Physical Strength
- Boa Hancock’s Insane Speed and Fighter Mobility
While we are looking to achieve this with a calisthenics workout, that doesn’t mean it’s going to be easy.
If anything, it’s going to be exactly opposite of what that means.
We’re going to have our work cut out for us and be pushing this routine to the limits to attempt to achieve all of this.
That means if you scroll down and it seems like this workout is much harder than you expected, you can also start with one of our Beginner Workouts and then work your way into this one (the Beginner Ninja Workout and the Beginner Speedster Workout are both calisthenics workouts, and the best place to start).
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Boa Hancock Workout Routine
Training Volume:
4-5 days per week
Explanation:
For this one we’re going to be using one of my favorite four day high intensity splits that I like customizing and playing around with anytime we have a super powerful, lean, agile character to work around – which makes it perfect for Boa Hancock. We’ll be using our base four day split and then I also programmed you a custom Hand to hand Combatant Core Circuit Test to throw in weekly, biweekly or monthly as you’d like.
Jump Rope Scaling Guide:
Scale Jump Rope Skips to Jumping Jacks or Toe Taps onto a DB or KB or Stair. Also scale from 100 to 30-50 reps as needed.
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Boa Hancock Workout: Sample Workout Schedule
Monday: Pirate Empress Calisthenics A
Tuesday: Pirate Empress Calisthenics B
Wednesday: Hand to Hand Combatant Circuit Test
Thursday: Pirate Empress Calisthenics C
Friday: Pirate Empress Calisthenics D
Saturday: Active Rest Day
Sunday: Rest Day
Boa Hancock Workout: Pirate Empress Calisthenics Alpha
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Boxer Skips x 100
Hollow Hold x 30
Boxer Skips x 100
Push Ups x 25
Boxer Skips x 100
Sit Ups x 20
Boxer Skips x 100
Glute Bridges x 15
Boxer Skips x 100
Dips x 12
Boxer Skips x 100
Chin Ups x 8-10
Rest 1-5 Minutes as Needed
Boa Hancock Workout: Pirate Empress Calisthenics Bravo
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Alternating Foot Skips x 100
Air Squats x 30
Alternating Foot Skips x 100
Decline Push Ups x 25
Alternating Foot Skips x 100
Lying Leg Raises x 20
Alternating Foot Skips x 100
L-Sit Hold x 15 seconds
Alternating Foot Skips x 100
Plank to Push Ups x 12
Alternating Foot Skips x 100
Pull Ups x 8-10
Rest 1-5 Minutes as Needed
Boa Hancock Workout: Hand To Hand Combatant Core 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!)
Hand To Hand Combatant Core Circuit Test: Complete 4 Rounds for Time
30 V-Ups
60 Bicycle Crunches
30 Weighted Sit Ups
60 Flutter Kicks
30 Toe Touches
60 Mountain Climbers
1/4 Mile Run
Boa Hancock Workout: Pirate Empress Calisthenics Charlie
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Boxer Skips x 100
Superman Hold x 30
Boxer Skips x 100
Incline Push Ups x 25
Boxer Skips x 100
V-Ups x 20
Boxer Skips x 100
Bulgarian Split Squats x 15 each leg
Boxer Skips x 100
Tricep Extensions x 12
Boxer Skips x 100
Wide Pull Ups x 8-10
Rest 1-5 Minutes as Needed
Boa Hancock Workout: Pirate Empress Calisthenics Delta
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Jump Rope Skips x 100
Wide to Close Push Ups x 30
Double Unders x 30
3 Point Squats x 20-30
Jump Rope Skips x 100
Russian Twists x 20
Double Unders x 30
Plank Hold x 60 seconds
Jump Rope Skips x 100
Half Burpees x 10
Double Unders x 30
Bodyweight Rows x 8-10
Rest 1-5 Minutes as Needed
Boa Hancock Workout: Optional 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
Boa Hancock 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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Blue beetle
Can you use the form in the footer to make the request so I can prioritize him 🙂