Sonic the Hedgehog Workout Routine: Train like The Fastest Thing Alive
After the Sonic Prime season 3 release, you know we had to drop this one!
In today's video game character training series segment, we are covering Sonic the Hedgehog! Be sure to stay tuned to the end for the complete workout routine.
Sonic Physique Ranking
Over at Superhero Flex, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Sonic's physique is placed in the Tier 1 ranking.
I wondered how to go about this one because this is the first non-human character we cover.
But when I think of a Sonic-inspired physique, I imagine the physique of a track athlete: solid and robust muscles with a lean frame made specifically for sprinting.
So, in this case, it is achievable for anyone, so it is placed on Tier 1!
Here are some Tier 1 physiques we’ve covered at Action Hero Athletics: Red Hood, Toji Fushiguro, Ippo Makunouchi, Kento Nanami, Ghost Riley, Nathan Drake, DBS Goku,TMNT, Imai Cosmo, Nightwing, Leon Kennedy,Batman Beyond.
Sonic Physical Stats and Abilities
These stats will be based on Modern Sonic.
Height: around 3 feet
Weight: Approx. 77 pounds
Now for the abilities…
Here is what we know according to the Sonic Wiki:
Sonic's greatest strength is his super speed.[3] He has proven himself to be in a class of his own with his speed, credited as "the fastest thing alive" and even the fastest being in the universe.[100] He has the ability to instantly accelerate to the speed of sound and run at speeds that exceed Mach 1,[19][3][101] which is at the blistering speed of about 768 mph, and can run backward just as well as he can forwards.[102] Due to such speed, he can scale vertical surfaces and ceilings, run over water, out speed lasers, and even cause the ground to explode and lift off in his wake.[103][104] This speed also allowed him to restore the time and space erased by the Time Eater during that incident. Even then, Sonic can take his speed even further. By revving up in one place, he can take off at turbo speeds in an instant. He can also envelope himself in a blue energy field that lets him accelerate beyond the sound barrier on both the ground and in midair for a short time,[105] allowing him to not only smash straight through enemies and obstacles like a living projectile, but also fly immense distances through midair. Using certaintechniques, he can even momentarily reach the speed of light.
Sonic has demonstrated complete mastery of his speed in any environment and can use it for both high-speed offense and defense.[111] Not only can he run at maximum tilt in straight lines, but also in full tight circles and through sharp turns with full control over his momentum. As far as stamina goes, Sonic's is seemingly limitless as he is never winded from running. His speed also allows him to perform several impressive feats; he can heal at rapid speeds, launch shockwaves by spinning rapidly, leap in midair, launch stunning waves with fast kicks, increase the force of his blows by striking with increased momentum, and create barriers of super speed. He can also spin in circles or rotate his extremities at super speed to create winds strong enough to attack or blow away opponents, similar to aerokinesis.
Sonic possesses notable strength. He can push and lift things bigger and heavier than himself, run without extra weight slowing him down, smash through metal and rock, and damage foes countless times his size. However, it is debatable whether the latter's power comes from his speed, strength, or a combination of both. Sonic's strength particularly lies in his legs; with a single kick, he can topple the Egg Golem[114] and send Badniks flying. This does not mean that Sonic's arms are not strong either; he has enough strength to tear robots apart by hand[106] and punch through a collapsed wall.[115]
From a gym bro's perspective, here is what we need to create a training regimen inspired by Sonic the Hedgehog:
Sonic's Speed and Power
Sonic's General Strength
AntMan3001/Flickr
The Sonic Training Plan
Training Schedule: 4 days
Warm-Up (Before Each Session):
Jumping jacks: 3 sets of 1 minute
High knees: 3 sets of 1 minute
Arm circles: 2 sets of 30 seconds (forward and backward)
Leg swings: 2 sets of 20 seconds per leg
Dynamic lunges: 2 sets of 10 reps per leg
Day 1: Speed Circuit
Sprint Intervals: 3 sets of 30 seconds all-out sprints with 1-minute rest.
Jump Squats: 3 sets of 15 reps.
Box Jumps: 3 sets of 10 reps.
Agility Ladder Drills: 3 sets, 5 minutes each.
Burpees: 3 sets of 12 reps.
High Knees Running in Place: 3 sets of 1 minute.
Wind Sprints: 5 sets of 20 seconds all-out sprints with 40 seconds rest.
Day 2: Power
Deadlifts: 3 sets of 8 reps.
Power Cleans: 3 sets of 6 reps.
Box Jumps: 3 sets of 10 reps.
Medicine Ball Slams: 3 sets of 15 reps.
Broad Jumps: 3 sets of 8 reps.
Push Press: 3 sets of 10 reps.
Russian Twists with Medicine Ball: 3 sets of 20 reps (10 each side).
Day 3: Strength
Squats: 3 sets of 10 reps.
Bench Press: 3 sets of 8 reps.
Chin-Ups or Pull-Ups: 3 sets to failure.
Plank with Alternating Arm and Leg Lifts: 3 sets of 30 seconds each.
Dumbbell Rows: 3 sets of 12 reps per arm.
Walking Lunges: 3 sets of 20 steps (10 per leg).
Hollow Body Hold: 3 sets of 20 seconds.
Day 4: Endurance
Cycling or Rowing Intervals: 3 sets of 3 minutes high intensity followed by 2 minutes of low intensity.
Burpees: 3 sets of 20 reps.
Plank Variations: 3 sets of 1 minute each (front plank, side planks).
Kettlebell Swings: 3 sets of 15 reps.
Jumping Lunges: 3 sets of 15 reps (alternating legs).
Bear Crawls: 3 sets of 1 minute.
Adjust the weights and intensity based on your fitness level and listen to your body. If you have any health concerns, it's advisable to consult with a fitness professional or healthcare provider before starting a new workout routine.
Check out some more free workout plans from our Video Game Training Series:
Greek Kratos | Norse Kratos | Jin Kazama | The Last Ronin | Ghost | Ryu | Nathan Drake
