The Pokemon Workout

Pokemon Quick Navigation Links:
Character Breakdown: Pokemon
The Pokemon Workout
The Skills of Pokemon
The Elements of Pokemon

Blog business first!  The Be a Game Character youtube channel will officially be going live on Monday, January 28th, with our first video, How to Fight like Ezio.  w00t w00t!  Also, our current quest, The Call of the Bluebird, is at 28 followers and rising.  Keep it up, peeps!

Pokemon are, for the most part, athletic and active, able to react to commands from their trainer quickly, and without hesitation.  We’re going to be using a medicine ball and a stability ball as core parts of this workout(our pokemon balls, haha), with some pokemon-themed exercises.  I recommend the Fighter Diet to get a sculpted, lean-mean-battle machine body without too much bulk to slow you down or hold you up.

Also, make sure you always warm up before exercising!  I did a video tutorial on how to warm up properly, so check it out!

Equipment Needed:
Stability Ball
Medicine Ball(start at a low weight, work your way up)

Strength:
Workout A:
3×10 Miltank Rollout(Rock and Roll Up): Lie on your back, hold your medicine ball above your head, and your knees bent with your feet on the floor.  Pull your knees to your chest, curling up, and then, using your momentum, roll forward into a squatting position, bringing the ball with you and extending it out in front of you, ending up in a squatting position.  Stand up.  Now, lower yourself back down and roll back into your lying down position.
3×10 Geodude Pushups(Medicine ball pushups) : Place your medicine ball on the floor, and place your hands on the ball.  Assume your normal pushup position, with your hands on the ball.  This can be done in a full pushup position, or just on your knees for a downgraded difficulty.
3×10 Machamp Rock Smashes(ball slams): Holding the medicine ball above your head, stretch your arms up straight, extending your upper body upwards(without arching your back).  Now slam the ball into the ground as hard as you can!
3×10 Ninjask Baton Pass(Stability ball pass): Lie on your back, holding your stability ball overhead, arms straight.  Now, raise your arms and legs straight up, so they form a “V”  Pass the ball from your hands to your feet, squeezing your legs together to hold it in place, and lower back down.  Now perform the same thing in reverse, passing the ball from your feet to your hand.  This is one repetition.

Workout B:
3×10 Infernape Seismic Tosses(Squat Press and Throw): Hold your medicine ball in your hands, feet a bit wider than shoulder width.  Squat down, and then drive up with your heels, jumping into the air and driving the ball over your head with your hands, throwing it as high as you can.  Make sure it doesn’t hit you on the way down.
3×10 Golem Earthquakes(Stability Ball Tricep Dips): Sit on your stability ball with your legs out in front of you.  Place your hands on the ball on either size, and scooch your butt forward until it’s off the ball and just your hands are holding you up behind you.  Now bend your arms slowly, trying to get them to a 90 degree angle, then press back up again.  Careful: may be shakey.
3×10 Scyther Air Slash(Lunge with twist): Holding your medicine ball at your chest, and step out into a lunge.  Then, extend your arms so they’re straight out in front of you.  Twist your torso, swinging the medicine ball first to the right, and then the left.  Repeat on the other leg.  This is one repetition.
3×10 Misdreavus Pain Splits(Ball Fly): Rest your upper back on your stability ball, with your body parallel to the ground and your knees at a 90 degree angle.  Hold your medicine ball in your right hand(start with a light weight), extended fully out to the side.  Now, keeping your arm straight, slowly raise the ball straight up, until your holding it in the air above your chest.  Pass it to your other hand, and lower it back down on the left side.  This is one repetition.

Cardio:
Pick an element!

Grass:
Go trail running/hiking!  Find a local park and go for a jog/walk for twenty minutes.  Up the time and intensity gradually until you’re running for half an hour.

Fire:
Jump rope, sprints, and burpees!  Perform one of these exercise at high intensity for 20 seconds, then rest for ten.  Repeat this anywhere from 8 to 16 times(for a total of 4-8 minutes of exercise).

Water:
Go for a swim!  Find a local pool or lake, and try to get in at least 20 minutes of swimming.  This will be hard at first, don’t be afraid to take breaks.  Try to work your way up to 30 minutes of fast swimming!

Schedule:

Day 1: Strength A
Day 2: Cardio
Day 3: Strength B
Day 4: Rest
Day 5: Strength A
Day 6: Cardio OR Strength B
Day 7: Rest

That’s our pokemon workout!  Keep in mind these workouts are just rough outlines, feel free to look up more cool exercises to do with a stability or medicine ball(there are a TON!).  Tomorrow, it’s The Skills of Pokemon, with some cool moves, plus how to build loyalty with your peers, as well as how teaching and learning interact!   Until then, make sure to follow me on Twitter,  like the blog page on Facebook, hit up the Tumblr, and continue to be awesome!

Dan “DaRatmastah” Wallace