Nami Calisthenics Workout: Train to Cosplay as The One Piece Favorite!

You guys recently pointed out that we only have our original Nami Inspired Workout, that happens to revolve around weight training to achieve a Nami aesthetic.

And then you made it pretty clear that you want a calisthenics version to utilize as well.

Our calisthenics workouts have been becoming more and more popular on the site, so I’m not surprised, and with the explosion of popularity among our One Piece Workouts Database recently (for obvious reasons, with the Netflix live action release), it’s perfect timing.

This one won’t be very intense, but it will still be more than a typical beginner routine.

We’re not underestimating Nami.

Nami Stats:

Real Name: Nami

Height: 5’7

Weight: N/A

Anime/Manga: One Piece

Powers: No

Nami is actually fairly tall, coming in at an above average height range compared to all female characters and even celebrities that we’ve had on the site.

That said, she definitely doesn’t come anywhere near the category of being a behemoth, and we have a lot of those from our One Piece characters!

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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Nami 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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Nami Calisthenics 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.

Even though we have obviously already learned a lit about Nami, I’ll be still pulling from her Wiki Fandom page for any members who haven’t used the original workout.

That said, they do lead us off with a decent amount of information to start with here:

“Cat Burglar” Nami is the navigator of the Straw Hat Pirates and one of the Senior Officers of the Straw Hat Grand Fleet. She is the third member of the crew and the second to join, doing so during the Orange Town Arc. She is the adoptive sister of Nojiko after the two were orphaned and taken in by Bell-mère.

She was formerly a member of the Arlong Pirates and initially joined the Straw Hats so that she could rob them in order to buy back her village from Arlong. However, she legitimately joined the Straw Hats after they rebelled against and defeated Arlong. Her dream is to make a map of the entire world.

I’ll also touch on her appearance section that they break down for us as well, considering this one will be a bit of a cosplay oriented workout.

Here’s what they give us:

Nami is a slim young woman of average height with orange hair and brown eyes. Many characters seem to consider her to be an attractive woman. She has a black tattoo (blue in the anime) on her left shoulder, which represents mikan, and pinwheels (a homage to Bell-mère, Nojiko, and Genzo, respectively), where she used to have a tattoo for being a member of Arlong’s crew.

Her overall physique matures slowly throughout the series and then suddenly during the timeskip (though this is most likely a simple change in style of artwork). Her fashion frequently changes as does her hair style. Many of her shirts feature four-letter words, such as “Gold” or “EVIL”, similar to a shirt that Bell-mère once wore that had “MACE” on it. On her left wrist, she wears the Log Pose, which she needs in order to be the navigator of the ship, and a gold bracelet, given to her by her sister, Nojiko. After the Arlong Park Arc, Nami frequently changes into a variety of clothes in the series for each arc, and usually pairs her tops with skirts that have two rings on the sides. Her trademark shoes are orange high-heeled gladiator sandals. Nami wears some form of high heels in every arc, and while they do make her taller, they do not seem to affect the way she walks or her speed. Though she tends to style her hair neatly, occasionally, a hair on top of her head may form into a messy cowlick.

We are more-so shooting for the curvier timeskip version of Nami for this one, considering it will be cosplay-based.

When we move into her abilities they do go into depth for abilities such as:

• Navigation and Cartography Expertise
• Skilled Thief and Pickpocket
• Financial Expertise
• Negotiation
• Art Of Weather

But what we’ll be really focusing on is her physical abilities that we can pair with her aesthetic.

Here’s what they say about it:

Nami had spent several years from her tender childhood to her young adult life stealing money from numerous people including dangerous pirates to buy back her village from the Arlong Pirates, these harsh and sometimes brutal experiences grants Nami a very high level of physical capabilities. In the Water 7 Arc, she demonstrated exceptional agility and incredible leg strength, being able to jump the wide distances between rooftops in Water 7. Nami is also physically very strong and fit, and when she is extremely enraged especially from Luffy’s reckless spending, she can pack extremely powerful punches to give vicious beatings, that can cause Luffy who has a tremendously tough durability to have brutal and bloody bruises. (This, however, is mainly a gag for comedy, and not representative of Nami’s actual strength) While on Weatheria, Nami showed she was capable of running extremely quickly while carrying both a heavy bag much larger than herself and Haredas with great ease.

Although not as skilled at fighting as a few of her crewmates, Nami is still capable of holding her own against weaker foes. When she was grabbed by a Marine officer Nami brought him down with one savage punch and defeated another Marine with barrage of kicks. In Little Garden, when freed from turning into a wax statue, she was able to incapacitate Miss Valentine with a single hit from her bo, along with Princess Vivi. When she was fighting Kalifa, Nami withstood a Shigan from the assassin despite it being a technique that brought down Paulie, a strong foreman. Nami also survived breathing in the toxins from the Daft Green plant, which is so poisonous it can kill quickly if inhaled repeatedly. Nami survived several minutes before getting the cure. Nami has also supported Luffy in an 11-hour fight with Charlotte Cracker, one of the Sweet Commanders of the Big Mom Pirates, which shows that she has high levels of endurance.

They also move on to discuss some of her physical abilities with a bo staff and post training.

Here’s how they explain that for us:

Nami was also shown to possess great skill with a bo staff which she would often use for self-defense before acquiring the Clima-Tact. However, because she was usually outmatched by the monstrous foes that they met at sea, she typically relied on her crewmates to fight in her place. Nami also appears to have great skill with ropes, being able to tie up and capture Luffy from behind.

After the two years of extensive training on Weatheria, Nami’s physical abilities have vastly improved along with her fighting skills with the Clima-Tact, now capable of handling tougher opponents on her own. An example of this is seen when she has gained significantly high amount of superhuman strength able to easily deflect a sneak attack from a fish-man, who possess ten times the strength of a regular human. Most notably, Nami’s dexterous skill with the staff was shown when she reacted to a weakened Wanda’s attack before Sanji and Brook were able to save Nami from having to defend herself. After stopping Wanda in her tracks and overpowering her, Nami then managed to pin the weakened mink to the ground. Nami also managed to defeat Brûlée, a moderately powerful daughter of Big Mom. She managed to survive a headbutt from Ulti although Nami noted that another would kill her.

Nami has also shown her already exceptional agility has greatly improved from two years of training as she was able to swiftly dodge Wanda’s attack by somersaulting with great ease. She still has limitations however, as when Sanji was trying to outrun Smiley’s gas he noted her body could not keep up with the pace of Zoro, Brook, and Kin’emon for long, until he touched her breasts and got a speed boost from over-excitement.

So for this one we will have the goal of cosplaying as Nami, but there will be more to it than that.

The goals for our Nami Inspired Calisthenics Workout are going to be:

• Nami’s Curvy but Slim and Toned Aesthetic
• Nami’s Exceptional Agility and Fighting Skills
• Nami’s Superhuman Strength and Thief Mobility

As mentioned, the bigger goal is to work around her aesthetic, but we’ll also have side goals for this one that are mentioned above.

And we’ll be looking to accomplish this all with calisthenics, so be ready to scale up over time with progressive overload.

If you’re new, that means increasing the difficulty of the workout by increasing volume (that can be done with more reps per set or more overall sets per workout) or by difficulty (for calisthenics, that might mean scaling up to pull ups instead of bodyweight rows or assisted pull ups).

This workout shouldn’t be that difficult, but it also won’t be super easy, so if you want to start with one of our Beginner Workouts I’d recommend the Beginner Ninja Workout and then come straight into this one.

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Nami Calisthenics Workout Routine

Training Volume:

4-5+ days per week

Explanation:

For this one we’ll be working with a lower-upper body split so that we hit each 2 times a week and then also have enough time in our daily workouts for some Pirate Training Endurance work. I’ll also be including a fun Cat Burglar Circuit Test you can complete weekly, biweekly or even monthly as you’d like.

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.

Nami Calisthenics Workout: Sample Workout Schedule

Monday: Upper Body Calisthenics and Endurance A

Tuesday: Lower Body Calisthenics and Endurance A

Wednesday: Cat Burglar Circuit Test

Thursday: Upper Body Calisthenics and Endurance B

Friday: Lower Body Calisthenics and Endurance B

Saturday: Active Rest (Or Optional Bonus Resources)

Sunday: Rest Day

Nami Calisthenics Workout: Upper Body Calisthenics and Endurance A

Warm Up: 

25 High Knees

25 Mountain Climbers

25 Jumping Jacks

Workout: 

Push Ups

3×20-30

Sit Ups

3×15-20

Lying Leg Raises

3×15-20

Plank to Push Ups

3×10-15

Bodyweight Rows (or Pull Ups)

3×5-12

Optional Pirate Training Endurance:

Complete 15-60 Minutes of Varied Cardio

See Bonus Resources below for more options.

Nami Calisthenics Workout: Lower Body Calisthenics and Endurance A

Warm Up: 

25 High Knees

25 Mountain Climbers

25 Jumping Jacks

Workout: 

Air Squats

3×20-30

Bicycle Crunches

3×20-30

Hanging Leg (or Knee) Raises

3×15-20

Lunges

3×10-15 each leg

Box Jumps

3×5-12

Optional Pirate Training Endurance:

Complete 15-60 Minutes of Varied Cardio

See Bonus Resources below for more options.

Nami Calisthenics Workout Routine: Cat Burglar 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!)

Cat Burglar Circuit Test: Complete 3 Rounds for Time

400M Run

30 Air Squats

25 Knee Push Ups

20 Sit Ups

15 Mountain Climbers

10 Wall Climbs

Nami Calisthenics Workout: Upper Body Calisthenics and Endurance B

Warm Up: 

25 High Knees

25 Mountain Climbers

25 Jumping Jacks

Workout: 

Wide to Close Push Ups

3×20-30

V-Ups

3×15-20

Russian Twists

3×15-20

Dips

3×10-15

Chin Ups

3×5-12

Optional Pirate Training Endurance:

Complete 15-60 Minutes of Varied Cardio

See Bonus Resources below for more options.

Nami Calisthenics Workout: Lower Body Calisthenics and Endurance B

Warm Up: 

25 High Knees

25 Mountain Climbers

25 Jumping Jacks

Workout: 

Wide to Close Squats

3×20-30

Toe Taps

3×20-30

Lying Leg Raises with Hip Thrust

3×15-20

Bulgarian Split Squats

3×10-15 each leg

Skater Lunges

3×8-12 each leg

Optional Pirate Training Endurance:

Complete 15-60 Minutes of Varied Cardio

See Bonus Resources below for more options.

Nami Calisthenics Workout: Optional Pirate Training 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

Nami Calisthenics 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