Last updated on June 23rd, 2022 at 09:01 pm
Coming off some My Hero Academia character last week I felt that we should keep the Anime theme going.
And if I’m being honest we’ll continue seeing some more MHA characters, just outside this category this week and likely next!
We’ve actually seen a ton of different anime characters at this point, ranging from Dragonball Z, My Hero Academia, Fairy Tale and Baki all the way to Pokemon, Naruto, Alita, Sailor Moon and Attack on Titan.
But, I decided it’s time to hit some of the most popular characters in anime (who I haven’t already hit, obviously), even if that means researching characters I haven’t seen first hand!
And here we are.
Asuna Stats:
Height: 5’5
Weight: 121 lbs
Real Name: Yuuki Asuna
Powers: Yes
Asuna is right around average height.
This goes for both our celeb females, and character females actually.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!
Asui Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy may get something specifically different)**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Take The Anime Workout Placement Quiz Now!
Asuna Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Asuna’s, powers and/or abilities.
Let’s start with her Wiki for a brief bio:
Asuna is the deuteragonist and the partner of Kirito in the Sword Art Online series. She is the sub-leader of the “Knights of the Blood” guild in Sword Art Online. Her real name is Asuna Yuuki, and she is the daughter of the former CEO of RECTO Progress Inc who decided to retire shortly after she was freed from the virtual world.
And they continue by giving us the list of her powers and abilities.
They tell us those as such:
- Superhuman strength
- Superhuman speed
- Swordsmanship
- Flight
- Magic powers (in-game)
Sounds like some powers I would choose for myself as well.
Those are also powers that we love training around.
Specifically superhuman strength, speed, and even flight.
Flight enables us to have an excuse to train extra legs for power as if we’re Jessica Jones trying to leap off the floor ground!
You know, since we can’t actually learn to fly.
Alright, let’s do this.
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Asuna Workout Routine
Training Volume:
6 days per week
Explanation:
We’re going to be splitting back and forth from upper and lower body and some extra speed training in there. We’ll be doing this so we can hit lower body trice a week on top of the speed training being that Asuna not only has superhuman strength, but also flight.
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Asuna Workout Routine: Workout Schedule
Monday: Upper Body A
Tuesday: Lower Body A
Wednesday: Speed Training
Thursday: Upper Body B
Friday: Lower Body B
Saturday: Speed Training
Sunday: Rest Day
Asuna Workout Routine: Upper Body A
Warm Up:
20 Minutes of Sprints for Speed Training
Workout:
Bench Press
4×12
Close Grip Bench Press
3×12
Cable Chest Flyes
3×12
Seated Arnold Press
3×12
DB Pullovers
3×12
Hammer Strength Pulldowns
3×12
Asuna Workout Routine: Lower Body A
Warm Up:
20 Minutes of Sprints for Speed Training
Workout:
Back Squats
4×12
Leg Press
3×12
Calf Raises on Leg Press
3×12
Hamstring Kickbacks w/ Cable
3×12
Weighted Lunges
3×12 each leg
Box Jumps
3×12
Asuna Workout Routine: Speed Training
I’m going to be giving you four different workouts to implement into your other training that will make your faster and more explosive; something you’ll definitely need if you’re going to try to be like Asuna. This one is shared from Kid Flash’s article.
- Hill Sprints
- Beginner: Complete 3-5 reps. “Remember, this is pure explosiveness, so it should be difficult,” Bradshaw says. You can always increase the time for fewer reps, too. Completely recover between reps. Take about 3-5 minutes in between.
- Advanced: Complete 5-6 reps, taking 3-5 minutes rest in between each rep
- Interval Runs
- Beginner:
– run 50 meters
– walk/jog 50 meters
– run 100 meters
– walk/jog 50 meters
– run 150 meters
– walk/jog 50 meters
– run 200 meters
– walk/jog 50 meters
– run 250 meters
– walk/jog 50 meters - Advanced: Complete the same workout above, only go “up and down” the ladder. Once you run 250 meters, work your way back down (200m, 150m, 100m, 50m).
- Beginner:
- Fartleks (Swedish for “speed play”) – 15 minute workout:
- Beginner:– 1-minute run
– 1-min walk/jog
– 2-minute run
– 2-minute walk/jog
– 3-minute run
– 2-minute walk/jog
– 4-minute run
– 3-minute walk/jog
– 5-minute run
– 3-minute walk/jog - Advanced: Follow the same workout pattern above—1 minute, 2 minutes, 3 minutes, 4 minutes, and 5 minutes—only with a 2-minute jog for active recovery between each. Once you’ve reached 5 minutes and completed the 2-minute recovery, go back down the ladder and complete 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute.
- Beginner:– 1-minute run
- Sprints – Short and Long
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
- Beginner: Complete 6-8 sprints of 100 meters at 75%-80% effort. (“This means you can utter a few words, but can’t maintain a conversation,” Bradshaw says.) Recover for 50-60 seconds between reps.
- Advanced: Complete 8-10 sprints of 100 meters at 80-85% effort. At this intensity, you’re pushing very hard, but not going as fast/hard as you can. Recover for 45 seconds in between reps.
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
- Beginner: Complete 3 sprints of 300 meters at 75% effort. Recover for 3 minutes between sprints.
- Advanced: Do two sets, each 3 sprints of 300 meters at 75% effort. Recover for 2-3 minutes between sprints, and 5 minutes between sets.
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
Asuna Workout Routine: Upper Body B
Warm Up:
20 Minutes of Sprints for Speed Training
Workout:
Overhead Press
4×12
Incline DB Bench Press
3×12
Cable Shoulder Side Raise
3×12
Straight Bar Pushdown (Back)
3×12
Tricep Pushdowns w/ Rope
3×12
Chin Ups
3×12
Asuna Workout Routine: Lower Body B
Warm Up:
20 Minutes of Sprints for Speed Training
Workout:
Bulgarian Split Squats
4×12 each leg
Straight Leg Deadlift
3×12
Seated Calf Raises
3×12
Hamstring Curls
3×12
Quad Extensions
3×12
Glute Bridges w/ Barbell
3×12
Asuna Workout Routine: Speed Training
I’m going to be giving you four different workouts to implement into your other training that will make your faster and more explosive; something you’ll definitely need if you’re going to try to be like Asuna. This one is shared from Kid Flash’s article.
- Hill Sprints
- Beginner: Complete 3-5 reps. “Remember, this is pure explosiveness, so it should be difficult,” Bradshaw says. You can always increase the time for fewer reps, too. Completely recover between reps. Take about 3-5 minutes in between.
- Advanced: Complete 5-6 reps, taking 3-5 minutes rest in between each rep
- Interval Runs
- Beginner:
– run 50 meters
– walk/jog 50 meters
– run 100 meters
– walk/jog 50 meters
– run 150 meters
– walk/jog 50 meters
– run 200 meters
– walk/jog 50 meters
– run 250 meters
– walk/jog 50 meters - Advanced: Complete the same workout above, only go “up and down” the ladder. Once you run 250 meters, work your way back down (200m, 150m, 100m, 50m).
- Beginner:
- Fartleks (Swedish for “speed play”) – 15 minute workout:
- Beginner:– 1-minute run
– 1-min walk/jog
– 2-minute run
– 2-minute walk/jog
– 3-minute run
– 2-minute walk/jog
– 4-minute run
– 3-minute walk/jog
– 5-minute run
– 3-minute walk/jog - Advanced: Follow the same workout pattern above—1 minute, 2 minutes, 3 minutes, 4 minutes, and 5 minutes—only with a 2-minute jog for active recovery between each. Once you’ve reached 5 minutes and completed the 2-minute recovery, go back down the ladder and complete 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute.
- Beginner:– 1-minute run
- Sprints – Short and Long
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
- Beginner: Complete 6-8 sprints of 100 meters at 75%-80% effort. (“This means you can utter a few words, but can’t maintain a conversation,” Bradshaw says.) Recover for 50-60 seconds between reps.
- Advanced: Complete 8-10 sprints of 100 meters at 80-85% effort. At this intensity, you’re pushing very hard, but not going as fast/hard as you can. Recover for 45 seconds in between reps.
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
- Beginner: Complete 3 sprints of 300 meters at 75% effort. Recover for 3 minutes between sprints.
- Advanced: Do two sets, each 3 sprints of 300 meters at 75% effort. Recover for 2-3 minutes between sprints, and 5 minutes between sets.
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
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