The Straw Hat crew isn't exactly known for taking it easy. From Zoro's relentless training to Sanji's powerful kicks and Luffy's seemingly endless energy, the crew of One Piece knows a thing or two about pushing their limits.

Grab your One Piece BlenderBottle® shaker, turn up your workout playlist, and get ready for a full-body workout inspired by Luffy, Zoro, and Sanji.

No Devil Fruit required.

The Warm-Up: Set Sail

Before heading into the Grand Line, you've got to get ready.

Complete 2 rounds:

30 seconds jumping jacks
10 bodyweight squats
10 alternating reverse lunges
10 arm circles each direction
20 mountain climbers
30-second light jog in place

Take a quick water break, then get ready for your first challenge.

Luffy's Gear-Up Circuit

Luffy brings speed, endurance, and an almost ridiculous amount of energy. His circuit is all about keeping your body moving.

Complete 3 rounds:

15 Push-Ups
Build upper-body strength worthy of throwing a Gum-Gum-sized punch.

20 Mountain Climbers
Keep the pace high and your core working.

15 Bodyweight Squats
Build the leg strength you'll need for whatever adventure comes next.

10 Burpees
Because becoming King of the Pirates was never supposed to be easy.

30-Second Plank
Stay strong through your entire core.

Rest for 60 seconds between rounds.

Zoro's Strength Challenge

It's time to get serious.

Zoro is constantly training to become stronger, making this portion of the workout all about controlled strength.

Complete 3 rounds:

10 Dumbbell Goblet Squats
Keep your chest up and control every rep.

10 Dumbbell Rows Per Side
Build a strong back and upper body.

10 Dumbbell Shoulder Presses
Press overhead while keeping your core tight.

12 Romanian Deadlifts
Slow down and focus on your hamstrings and glutes.

20-Second Farmer's Carry
Grab a dumbbell in each hand and walk while maintaining strong posture.

Rest 60–90 seconds between rounds.  No swords necessary. Dumbbells will do.

Sanji's Black Leg Circuit

You can't have a Straw Hat workout without showing the legs some love.

Inspired by Sanji's legendary kicks, this circuit puts the focus on lower-body strength, balance, and explosiveness.

Complete 3 rounds:

12 Walking Lunges Per Leg

15 Sumo Squats

10 Step-Ups Per Leg

10 Jump Squats

20 Calf Raises

Rest for 60 seconds before starting your next round.  Your legs might be burning afterward, but Sanji would probably call that a good start.

The Grand Line Finisher

You've made it through the main workout. Now there's one final challenge. Set a timer for 5 minutes and complete as many rounds as possible:

5 burpees
10 push-ups
15 squats
20 mountain climbers

Move at a pace you can maintain while keeping good form.  Your goal isn't to beat anyone else, just see how many rounds you can complete.

Write down your score and try to beat it the next time you take on the workout.

Refuel With Your Crew

Adventure takes energy, and recovery is part of the training.

After your workout, cool down, hydrate, and give your body the nutrition it needs to recover. Mix up your favorite post-workout protein shake in a One Piece BlenderBottle® shaker and start preparing for your next challenge.

Grab your shaker. Assemble your crew. And start training for your next adventure.