Weedle Line Yoga Set

Check out Bri doing Pokemon Yoga with the Weedle Line Yoga Set! This is perfect for your mobility training or just doing it one it's own as a workout!





Good luck and train hard!

Caterpie Line Yoga Set

Bri takes us through a series of yoga positions for Caterpie, Metapod, and Butterfree. You can do this set for as long as you like and go as fast or as slow as you like. 

Although not a certified yoga instructor, Bri enjoys practicing yoga and loves Pokemon. If you need additional help, please seek out the aid of a certified instructor.

Pokemon Trainer Workout #2: Hit the Bricks

After you gain some basic strength, endurance, and balance from the Pokemon Trainer Workout #1: Preparation, it's time to add in some additional endurance training to your regimen. The following training will be progressive endurance training to help you prepare for the rigors of day in and day out travel-- running, biking, and rucking at the very least. So, let's get started!

Well, I'm waiting...

Pokemon Trainer Workout #2: Hit the Bricks

Level One: Leaving Home

1. 20 Minutes Walking
2. 8 Sets of 30 Seconds of Jogging/1 Minute of Walking
3. 5 Minute Cool Down Walk

Level Two: Getting to the Gym

1. 10 Minutes Walking
2. 10 Sets of 1 Minute of Jogging/1 Minute of Walking
3. 5 Minutes Continuous Jogging
4. 5 Minute Cool Down Walk 

Level Three: Adventuring Farther

1. 10 Minutes Walking
2. 10 Sets of 1 Minute Jogging/30 Seconds Walking
3. 10 Minutes Continuous Jogging
4. 5 Minute Cool Down Walk

Level Four: Adding a Bike

1. 5 Minutes Walking
2. 20 Minutes Continuous Jogging
3. 15 Minutes Cycling
4. 5 Minute Cool Down Walk

Level Five: Pushing the Pace

1. 5 Minutes Walking
2. 20 Minutes Continuous Jogging
3. 20 Minutes Cycling
4. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
5. Walk 1 Mile with 20# Pack
6. 5 Minute Cool Down Walk

Level Six: Climbing the Mountain

1. 5 Minutes Walking
2. 30 Minutes Continuous Jogging
3. 30 Minutes Cycling
4. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
5. 5 Minute Recovery Jog OR Cycle
6. 10 Minutes Hill Repeats at a Moderate Pace of Running or Cycling (Walk Back Down)
7. Pick One: Climb 30 Feet on Climbing Wall or Rope OR Walk 2 Miles with 30# Pack
8. 5 Minute Cool Down Walk

Level Seven: Victory Road

1. 5 Minutes Walking
2. 45 Minutes Jogging OR Cycling
3. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
4. 5 Minute Recovery Jog OR Cycle
5. 10 Minutes Hill Repeats at a Sprint (Walk Back Down)
6. Pick One: Climb 50 Feet on Climbing Wall or Rope OR Walk 4 Miles with 40# Pack
7. 5 Minute Cool Down Walk

Level Eight: Free Travel the Region

1. 5 Minutes Walking
2. 60 Minutes Jogging OR Cycling
3. 10 Sets of 30 Seconds Sprint/30 Seconds Easy Pace of Running OR Cycling
4. 5 Minute Recovery Jog OR Cycle
5. 10 Minutes Hill Repeats at a Sprint (Walk Back Down)
6. Pick One: Climb 100 Feet on Climbing Wall or Rope OR Walk 6 Miles with 50# Pack
7. 5 Minute Cool Down Walk

Notes:

• Jogging should be done at a "conversational pace," meaning that you should be able to talk normally during this time period. This also applies to anything labeled as an "Easy Pace."
• A "Moderate Pace" is something where you can talk, but you have to take a breath every few words. You should not be able to talk during sprints, as they are at least 90% of your effort.
• When you have the option of running or cycling, you should change it up between workouts or within the same workout. This will help you avoid overtraining, because you will be changing the movement pattern, but still working on endurance. 
• Walk back down when doing your hill sprint repeats, so that you can recover enough to give a good effort on the next sprint.
• To advance in this training, you should be able to complete your current level without failing on any of the steps.
• This workout is designed to be done in conjunction with a strength program, such as the Preparation workout listed above. 
• You can also use a stationary bike for your cycling.

That's all for today! Until next time, good luck and train hard!!

Pokemon Workout Master Post

Pokemon Trainer Workout #1: Preparation
Pokemon Trainer Workout #2: Hit the Bricks
Pokemon Workouts #01-03: Bulbasaur-Venusaur
Pokemon Workouts #04-06: Charmander-Charizard
Pokemon Workouts #07-09: Squirtle-Blastoise
Pokemon Workout #10-12: Caterpie Line Yoga Set
Pokemon Workout #13-15: Weedle Line Yoga Set


Workouts will be added as they are completed.

Pokemon Workouts #07-#09: Squirtle-Blastoise

Hello, there! Welcome to the world of Pokemon workouts! My name is Stephen. People call me the Anime Trainer! This world is inhabited by workouts inspired by creatures called Pokemon! For some people, Pokemon workouts are a hobby. Others use them as a way to get in shape. Myself... I create Pokemon workouts as a profession.

Your very own Pokemon workout legend is about to unfold! A world of dreams and adventures with Pokemon workouts awaits! Let's go!

Pokemon Workouts #07-#09: Squirtle-Blastoise

Squirtle 

1. Run 200 Yards w/10# pack or vest
2. 10 Squirtle Squats w/10# pack or vest
3. 10 X-Crunches/side
4. 10 Squirtle Squats to Push-up w/10# pack or vest
5. 10 Squirtle Dips w/10# pack or vest
6. 50 Yard Shallow Swim w/10# pack or vest

--5 Rounds

Wartortle

1. Run 200 Yards w/16# pack or vest
2. 16 Squirtle Squats w/16# pack or vest
3. 16 X-Crunches/side
4. 16 Squirtle Squats to Push-up w/16# pack or vest
5. 16 Squirtle Dips w/16# pack or vest
6. 50 Yard Shallow Swim w/16# pack or vest

--5 Rounds

Blastoise

1. Run 200 Yards w/36# pack or vest
2. 36 Squirtle Squats w/36# pack or vest
3. 36 X-Crunches/side
4. 36 Squirtle Squats to Push-up w/36# pack or vest
5. 36 Squirtle Dips w/36# pack or vest
6. 50 Yard Shallow Swim w/36# pack or vest

--5 Rounds

Mega Blastoise Add-on (If you are able to complete the Blastoise workout in its entirety without stopping, you can add on this workout.)

1. 100 Squirtle Squats to Push-up w/36# pack or vest
2. 100 Yard Farmer's Carry w/50# per hand and 36# pack or vest
3. 100 Yard Shallow Swim w/36# pack or vest

Notes:

• You may not advance to the next workout until you are able to complete the current level without rest. (Grabbing water is okay, just don't hang out.)
• Make sure that your vest or pack is secured tightly so that it doesn't bounce around or slide during the workout.
• Squirtle Squats begin as a normal squat. As you reach the bottom of the squat, rock forward onto your hands, arms slightly bent and in between your legs, placing as much of your weight on your hands as possible before rocking back into the bottom of the squat and standing up. That is one repetition. To do the push-up variation, when you place your hands of the ground, move your feet back and perform one push-up before returning to the previous position and completing the remainder of the motion.
• X-Crunches require you to lie on your back with arms flat and legs flat on the ground so your body looks like an X. You will raise one arm and the opposite leg up and toward each other until they touch, before returning them to the ground. Repeat on the opposite side to complete one rep. 
• Squirtle Dips require you to climb into or jump into a pool with water at waist or chest height water. After this, place both hands on the edge of the pool and, without leg motion, press yourself out of the water fully and then climb out of the pool completely and come to standing. 
• The Shallow Swim is in waist or chest height water, so that your feet will always be able to touch the bottom of the pool firmly. Swim as best as possible, but walk if you need to. Please do this workout with a spotter or lifeguard.

That's all for today! Until next time, good luck and train hard!

Pokemon Workouts #04-#06: Charmander-Charizard

Hello, there! Welcome to the world of Pokemon workouts! My name is Stephen. People call me the Anime Trainer! This world is inhabited by workouts inspired by creatures called Pokemon! For some people, Pokemon workouts are a hobby. Others use them as a way to get in shape. Myself... I create Pokemon workouts as a profession.

Your very own Pokemon workout legend is about to unfold! A world of dreams and adventures with Pokemon workouts awaits! Let's go!


Pokemon Workouts #04-#06: Charmander-Charizard

Charmander

1. 50 Yard Sprint
2. 10 Squats
3. 1 Minute Downward Wood Chopping
4. 10 Thai Squats (180 Twist Squats)
5. 1 Minute Side Wood Chopping (30 seconds each side)

--5 Rounds

Charmeleon

1. 100 Yard Sprint
2. 16 Squats
3. 1 Minute Downward Wood Chopping
4. 16 Thai Squats
5. 1 Minute Side Wood Chopping (30 seconds each side)
6. 16 Jump Squats 
7. 1 Minute Downward Wood Chopping 

--5 Rounds

Charizard

1. 100 Yard Sprint
2. 36 Squats
3. 1 Minute Downward Wood Chopping
4. 36 Thai Squats
5. 1 Minute Side Wood Chopping (30 seconds each side)
6. 36 Jump Squat to Pull-ups
7. 1 Minute Downward Wood Chopping

--5 Rounds

Mega Charizard X Add-on (If you are able to complete the Charizard workout in its entirety without stopping you may add on either Mega Charizard X or Y)

1. 100 Yard Dragon Crawl
2. 100 Jump Squat Pull-ups

Mega Charizard Y Add-on

1. Muscle-ups- As many reps as possible in 10 minutes. (If unable to do muscle ups, do pull-ups and dips, instead)

Notes:

• You may not advance to the next level of the workout until you are able to complete the current level without rest. (Grabbing water is cool, though. Just don't hang out.)
• Thai squats are just like a normal squat, but you explode into a jump and twist 180 degrees in the air, landing in the opposite direction and squatting again. The idea is to go back and forth without stopping. 
• Try to get as many swings as possible during the 1 minute time period for the wood chopping. 
• Jump squat to pull-ups just means that you perform a normal jump squat, but do it underneath a pull-up bar. You'll use the momentum from the squat to help you on the pull-up and the momentum from the drop from the bar to help you rebound from the bottom of the movement back to the bar. 
• The Dragon Crawl has you on your hands and feet, with one side being long and the other being short. The long side has your arm and leg fully extended and the short side has your hand and foot directly next to each other. You'll take a step by switching sides and dropping the shoulder of the long side toward the ground in a push-up-like motion. Repeat for the distance. 
• Muscle-ups are a pull-up, where you pull your body up and over a bar and then press yourself over it. Here is an example. 

That's all for today! Until next time, good luck and train hard!!

Pokemon Workouts #01-#03: Bulbasaur-Venusaur

Hello, there! Welcome to the world of Pokemon workouts! My name is Stephen. People call me the Anime Trainer! This world is inhabited by workouts inspired by creatures called Pokemon! For some people, Pokemon workouts are a hobby. Others use them as a way to get in shape. Myself... I create Pokemon workouts as a profession.

Your very own Pokemon workout legend is about to unfold! A world of dreams and adventures with Pokemon workouts awaits! Let's go!


Pokemon Workouts #01-#03: Bulbasaur-Venusaur 

Bulbasaur

1. 50 Yard Bear Crawl
2. 1 Minute Alternating Squat-Stance Waves with Battle Ropes
3. 50 Yard Frog Hop
4. 1 Minute Battle Rope Slams

--5 Rounds 

Ivysaur

1. 100 Yard Bear Crawl
2. 1 Minute Alternating Squat-Stance Waves with Battle Ropes
3. 100 Yard Frog Hop
4. 1 Minute Battle Rope Slams
5. 100 Yard Bear Crawl
6. 1 Minute In-Out Squat-Stance Waves with Battle Ropes
7. 16 Push-ups

--5 Rounds

Venusaur (wearing a 25# weighted vest or backpack)

1. 100 Yard Bear Crawl
2. 1 Minute Alternating Squat-Stance Waves with Battle Ropes
3. 100 Yard Frog Hop
4. 1 Minute Battle Rope Slams
5. 100 Yard Bear Crawl
6. 1 Minute In-Out Squat-Stance Waves with Battle Ropes
7. 32 Push-ups

--5 Rounds

 

Mega Venusaur Add-on (If you are able to complete the Venusaur workout in its entirety without stopping, you can do this to finish up your workout)

1. 100 Yard Bear Crawl
2. 100 Push-ups
3. 100 Yard Reverse Bear Crawl

Notes:

• You may not advance to the next level of the workout until you are capable of completing the workout in its entirety without rest. 
• Short video with a bunch of Battle Rope drills. You can find the ones in the workout on here, as well. The only difference is that on the "squat-stance" portion, you are just sitting in the bottom of the squat, instead of going up and down. 
• For the bear crawl, go onto all fours, keeping your butt in the air and a great deal of your weight on your palms. You left hand moves forward, followed by your right leg, then your right hand and then your left leg, so that you should always have three points of contact with the ground. 
• For the frog hop, you will squat down, with your feet wide and your palms on the ground in front of you. You will hold yourself on your hands as your feet hop up to come even with your hands. Then, you will reach out in front of you with your hands and repeat. At no point should both your hands and your feet be off the ground at the same time. 

That's all for today! Until next time, good luck and train hard!

Pokemon Trainer Workout #1- Preparation

This workout is based solely on what it would take to make you a Pokemon trainer on a world-wide journey. It's an endurance workout utilizing a few different kinds of training. It starts out slow and gradually adds things, just like the game. You'll be walking, running, hiking, climbing a little, and swimming. However, the workouts are not exactly just doing what you would do on a journey, but also what it would take to get your prepared for that daily grind. The first workout is that preparation.

That's a long-ass way to walk, if you ask me. 

Pokemon Trainer Workout #1- Preparation

1. Walk 1 Mile OR Cycle 2 Miles
2. Deadlift, Squat, OR Clean- 5 x 5 Reps
3. 30 Step-ups on 12-18" box/bench (each side)
4. 1 Minute Plank
5. Dumbbell Shrugs- 5 x 5 Reps
6. 30 Step-downs on 12-18" box/bench (each side)
7. 1 Minute Side Plank (each side)
8. 30 Push-ups
9. 30 Lunges w/Rotation (each side)
10. 1 Minute Plank
11. 5 x 100 Meter Farmer's Walk
12. 30 Squats
13. 1 Minute Side Plank (each side)

Notes:

• For the bodyweight exercises, when you can do all 30 reps without stopping, it's time to add weight in the form of a weighted vest, a backpack, or dumbbells. Try 10# at a time to begin with.
• The weights are at the beginning of the workout to make sure that you're able to lift as much as possible. Remember to go up in weight if you are able to complete all five sets. You can either pick a weight and stay there for each set or go up after each one. I recommend starting a little lighter and adding weight, so that at the end, the 5th rep is the last possible rep you could have done. 
• For the step-ups, make sure both feet make it to the top of the bench before you step down. You can alternate legs each rep or just power through one side and then do the other. 
• The step-downs start from the top of the bench or box. You'll bend your knee, allowing your other foot to go toward the floor. As soon as the foot touches the floor, press with the leg on the bench or box and come back to standing.
• On DB shrugs, just hold a weight in each hand and shrug your shoulders as high as you can.
• This workout is useful for building your leg and back strength and core endurance, so that you can stay strong during runs, hikes, and long days out biking or swimming. 
• When you lunge forward, rotate over the leg that is stepping out, making sure to keep your body straight up and down and turning as far as you can over that leg. Reverse the twist as you come back to standing.
• Start light on the farmer's walk and work your way up. You should be relatively spent at this point. 

That's all for today! Until next time, good luck and train hard!