Jojo’s Bizarre Adventure series fans can’t get enough of the first female Jojo character, Jolyne Kujo, her sharp mind, tough fighting prowess, and intense physique.
And many people are curious about how to build a slender and athletic figure like that of Jolyne Kujo.
That’s why I spent lots of time doing research and looking for information about the Jolyne Kujo workout routine – now you can try out this new workout and train like a Jojo.
Stats & Highlights:
Age: 19 years old
Height: 5 ft 9 in
Weight: 58 kg
Character Highlights
- Jolyne Kujo is the daughter of Jotaro Kujo, who possesses a cool Stand (unique Jojo power), Stone Free.
- Fun fact: she is the first female main character in the sixth part of this manga anime series, Stone Ocean.
Jolyne Kujo Workout Routine
Calisthenics exercises may be a fitting workout to sculpt a Jolyne Kujo figure.
Like I always tell my clients, calisthenics can help you develop exceptional upper body strength and build muscle while shedding fat, resulting in a slim and more athletic body like the one of Jolyne Kujo.
In addition to physical benefits, these exercises also offer psychological advantages, such as increased motivation and adherence, particularly when themed around beloved characters like Jolyne.
“Calisthenics workouts are the ultimate in functional training because they help develop your mobility, stability, and strength for everyday tasks.”
– Héloïse Nangle, Head Trainer at Core Collective
The Jolyne Kujo workout routine also focuses on different muscle groups – core, legs, back, and chest to target specific body parts of ladies.
Check out this new workout routine and get ready to train five times a week to sculpt a Jojo character figure.
Monday: Arms and HIIT
- Chin-ups: 3 sets of 10 reps
- Bench-Dips: 3 sets of 15 reps
- Wide Grip Assisted Chin-ups: 3 sets of 10 reps
- Dips: 3 sets of 15 reps
- Wide to Close Knee Push-ups: 3 sets of 10 reps
HIIT: Complete 15-30 Minutes
- 30 second Spring
- 90 second Walk
Tuesday: Legs and Abs
- Glute Bridges: 3 sets of 15 reps
- Alternating Pistol Squats: 3 sets of 10 reps
- Wide to Narrow Squats: 3 sets of 15 reps
- Box Jumps: 3 sets of 10 reps
- Lunges: 3 sets of 30 reps
Ab workout routine
- Planks: 3 sets of 60 seconds
- Hollow Hold: 3 sets of 30 seconds
- Superman Hold: 3 sets of 30 seconds
Short Circuit 3 sets
(Try not to touch the floor with your feet until you complete each set)
- 20 Lying Leg Lifts
- 20 Scissor Kicks
- 20 Second Hollow Rock
- 3 sets of 25 Sit-Ups
Wednesday: Endurance Training
Endurance training is a set of workout exercises increasing your stamina and enabling you to withstand longer exercise routines.
Some of the endurance training exercises that I always recommend tomy clients include walking briskly, running or jogging, and biking.
For Jojo endurance training, you can get started by running every week:
- Beginners: 1-3 miles;
- Intermediates: 3-5 miles;
- Advanced: 5+ miles;
Thursday: Chest and HIIT
- Standard Knee Push-ups: 3 sets of 20 reps
- Diamond Knee Push-ups: 3 sets of 10 reps
- Wall Climbs: 3 sets of 10 reps
- Inch Worm to Push-ups: 3 sets of 10 reps
- Plank to Push-ups: 3 sets of 15 reps
HIIT: Complete 15-30 Minutes
- 30 Second Spring
- 90 Second Walk
Friday: Back and Abs
Back:
- Pike Push-ups: 3 sets of 15 reps
- Wide Grip Pull-up Negatives: 3 sets of 10 reps
- Wide Grip Push-ups: 3 sets of 15 reps
- Wide Grip Assisted Pull-ups: 3 sets of 10 reps
- Pull-up Grip: 3 sets until failure
Abs:
- Planks: 3 sets of 60 seconds
- Hollow Hold: 3 sets of 30 seconds
- Superman Hold: 3 sets of 30 seconds
Short Circuit 3 Sets
(Your feet should not touch the floor until you complete each set)
- 20 Lying Leg Lifts
- 20 Scissor Kicks
- 20 Second Hollow Rock
- 3 sets of 25 Sit-Ups
Saturday: Active Rest Day
You may do light exercises such as swimming, cycling, jogging, and yoga every week.
Sunday: Active Rest Day
The same as the Saturday routine.
Principles Behind Her Workout
- Building fitness requires time
Sculpting a figure like any Jojo character takes at least three to four weeks to see a visible change and requires hard work and commitment.
According to the Journal of Applied Physiology, it’s important not to put too much work into your muscle because it may lead to fatigue or injuries [1]. So, allow a period for repair and muscle recovery every week.
- Train consistently
Training consistently is a crucial thing to reach fitness results – get ready to commit to your workout routines every week while sticking to a healthy meal plan.
From my personal experience as a fitness trainer, I've observed that consistency not only accelerates physical transformation but also significantly boosts mental resilience and discipline.
Other workout routines:
Jolyne’s Diet Plan Principles
If you want to get that hero-like body, you also need to get the right nutrition. While I have not found an exact meal plan for Jolyne Kujo, here are some diet ground rules matching her workout routine as well as anyone else’s with similar fitness goals.
1. Increase Your Calorie Intake
Bulking or muscle gaining phase happens when you consume more calories than your body can burn.
The extra calories take part in giving you the necessary fuel to increase muscle size and strength while training with weights.
Also, cut out unsaturated fats and take a break from processed foods.
2. Consume More Protein
Protein helps in muscle recovery, boosting your workout performance.
To boost your training, here are some rich sources of protein:
- Eggs
- Almonds
- Chicken
- Tuna
- Quinoa
- Whey protein
3. Eat Balanced Meals
It’s essential not only to focus on eating lots of protein but also to get balanced nutrition of carbohydrates, fats, and micronutrients.
Some of the low-carb sources to include in your meals are:
- Whole grains
- Green beans
- Lentils
- Spinach
- Cabbage
- Kale
- Lettuce
You may also start a vegan or vegetarian meal plan, which has worked for others with similar plans.
Supplements
Even though anime characters don’t need them for their intense strength and ability, supplements may be necessary for those without superpowers.
You may find these supplements beneficial if you want to boost workout performance and increase muscle mass and strength:
Multivitamins
Good multivitamins for women contain tons of nutrients, such as:
- Calcium for enhancing muscle contraction
- Vitamin C for fighting exercise-induced oxidative stress
- Magnesium for muscle recovery
- Vitamin D to reduce inflammation and pain after exercise.
In addition, they optimize your workout routines, helping you sculpt strong muscles.
Also, protein powders provide tons of nutrition – extra calories, protein, and amino acids, helping you maximize your gym results.
Reference:
- https://journals.physiology.org/doi/full/10.1152/japplphysiol.00971.2016
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