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Sonic the Hedgehog Workout: Get Fit and Strong at Home With Your Kids! Personal Trainer Tokyo Titan

Welcome to our Sonic the Hedgehog themed workout. Get ready to channel the energy and speed of Sonic as we embark on an epic fitness adventure This workout is designed for kids and adults, so get ready to dash, spin and jump your way to a healthier and more active lifestyle.


Let's start with two warmup exercises to get our bodies ready for the action packed workout ahead.

Speed Dash Runs

Get ready to channel all the speed of Sonic. This one's really easy. Just run on the spot. Let's do this for 30 seconds.

Double Tail Spins

Extend your arms out to the side and spin them in big circles, first forwards, then backwards, just like Miles's unique double tails. Let's do this for 10 seconds forwards, then 10 seconds backwards.

Main Workout

Now that we're all warmed up, it's time to dash into the main exercises.

Spin Dash Squats

Stand with your feet shoulder-width apart. Hinge at the hips and squat down, curl up into a spin dash ball, and then explode, release all that speed. Let's do 15 of these.

Knuckle Push-Ups

This exercise is fantastic for building upper body strength, just like Knuckles the Echidna. On the floor, get down into a push-up position. Instead of resting on your open palms, make fists and then do a push up. Let's do ten of these.

Sonic Speed Lunges

Start in a lunge position with your left foot forward, your right foot back, then jump and in mid-air, switch legs, lunge back down. Let’s do ten of these on each leg.

Super Spin Crunches

Get down on all fours. Next, we're going to curl up into a ball, and really feel all that strength engaging the core there, and back up. You should really feel that working the abs. Let's do 12 of these.

Super Sonic Fliers

We're going to unleash the power of the chaos emeralds and transform into Super Sonic. Let's get down on the floor, lying flat, arms at our side. This is the start position. We're going to lift up our arms and our back and our legs, hold for a second, then back down. Let's do ten of these.


Great job on the main exercises! Now let's cool down and stretch our muscles.

Super Sonic Leg Stretch

Stand with your feet shoulder-width apart. Put your left foot forward, bend over, reach over and touch your toes with your right hand. Hold this position for 20 seconds, then swap sides.

Rolling Ball Back Stretch

Lie down on your back. Bring your knees up to your chest. Hold them in tight and hug them. Hold this for 20 seconds, but make sure you keep your head back so as not to put pressure on your neck.

That was an awesome workout! We hope you enjoyed moving and grooving like the world's fastest hedgehog.

Looking to achieve a superhero physique? Reach out to Tokyo Titan!

I am Tokyo Titan, a certified bodybuilding specialist personal trainer and nutritionist with international recognition. By applying effective bodybuilding techniques, we will work together to efficiently sculpt the body you desire. Lessons are available in three options:

  1. Online sessions

  2. In-person training at my private gym located in Ota-ku, Tokyo, just a short walk from Omori-machi Station on the Keikyu Line

  3. In-person sessions at a location convenient for you

You have the flexibility to choose the lesson style or combine different formats based on your preferences and schedule. As a bilingual trainer fluent in both Japanese and English, I can provide instruction in either language, enabling you to enhance both your physical fitness and language skills simultaneously. Don't hesitate to contact me today for more information!


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