Last updated on July 3rd, 2022 at 07:40 am
Fire Force has been growing in popularity along with anime like Jujutsu Kaisen and Demon Slayer.
If you add on other huge anime we haven’t yet gotten a mini-workout-database for like One Piece, Fire Force and the others will be next up to receive one!
So far we’re seen a couple other characters, specifically our Shinra Kusakabe Workout and our Ogun Montgomery Workout, but now it’s time for a couple more this week.
Benimaru comes in as one of the two we’re adding to our Anime Workouts Database this week being that he’s extremely powerful but also allows us to add another calisthenics workout to the list.
Benimaru Stats:
Real Name: Shinmon Benimaru
Height: 5’7
Weight: 137 lbs.
Anime: Fire Force
Powers: Yes
Benimaru is actually very skinny for his 5’7 frame.
Although 5’7 is in the shortest range among male characters; I’m 5’6-5’7 and weight around 175 lbs – to give it a better perspective.
Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
Grab The Unofficial Fire Force Workout Booklet and Unleash Your Inner Company 8!
Benimaru Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk 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!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
Take The Fire Force Workout Placement Quiz Now!
Benimaru 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.
To start us off we’ll be pulling right from Benimaru’s Wiki Fandom page to learn more about him and learn how we should build out this routine.
Here’s what they give us for his brief bio:
Benimaru Shinmon is a hybrid Second and Third Generation pyrokinetic, as well as the captain of Special Fire Force Company 7.
Where it really gets juicy is when we move onto his powers and abilities.
His overall appearance doesn’t do him justice, but here’s how they describe his abilities:
Benimaru is well-regarded as the strongest officer in the Special Fire Force, and is known as “Asakusa’s King of Destruction” because of the devastating power he can unleash. He was able to completely overwhelm the combined might of Maki Oze, Shinra Kusakabe, Tamaki Kotatsu, Arthur Boyle, and Takehisa Hinawa. Arguably his most impressive feat is single-handedly defeating a Demon Infernal with only minor difficulty, a feat that normally requires several Fire Officers working together. He is also a very capable teacher, training both Shinra and Arthur on multiple occasions to become stronger it relatively short periods of time, even helping them unlock access to Hysterical Strength, something he already accessed himself. According to Konro, Benimaru has surpassed their old master, Hibachi Shinmon, who was a famous and powerful pyrokinetic as well.
And although it won’t help us build out a routine, this is what they tell us about his pyrokinesis:
Benimaru possesses the rare trait of being a Second and Third Generation pyrokinetic, allowing him to ignite his own flames willingly and also control flames from external sources. The sheer power and size of his flames are tremendous, as is his extremely precise and fluid control of said flames. Due to his extraordinary prowess in both his Second and Third Generation abilities, Konro compares Benimaru to the God “Kagutsuchi”. With his perfected Sun Wheel behind him, Benimaru is said to be like “Acala” himself. He also has a talent for replicating other people’s flame techniques and abilities immediately upon contact. He can use his brigade’s matoi as a pole to fly to long-distance areas, and can control other ignited targets to direct them from great distances away. He can control the direction and speed of bullets in the same fashion as Takehisa Hinawa, and create a four meter barrier around himself that doesn’t allow heat to pass through it. He is also capable of unleashing an immensely powerful blast that resembles a crimson-colored moon. He can also creates a sharp blade of flames with his hand, a technique branching from his unique fighting style.
From there they even go on to talk about his physical prowess, which is something that WILL help us build a routine around him.
Here’s what they have to say:
Benimaru is an extremely skilled and powerful hand-to-hand combatant, as shown when he easily outmaneuvered and defeat Maki Oze, another advanced hand-to-hand combatant. He has extremely fast reflexes, able to outpace Shinra’s Rapid technique and counterattack instantly. Benimaru is also a master practitioner of the iaido martial arts. He is a remarkably resilient man, somehow survived and rebuffed a dose of poison that would normally kill large animals instantly.
So for this one we’re not looking to bulk up and get big like we would for Captain Obi’s routine, but rather still be powerful, quick, and agile.
For this we’ll be utilizing a calisthenics routine mixed with Fire Fighter styled endurance training.
Think you’re ready?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Benimaru Workout Routine
Training Volume:
3-5 days per week
Explanation:
To train like Benimaru we’re going to be doing two days of high intensity calisthenics workouts, one day of full body calisthenics, and two days of optional endurance work.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.
Benimaru Workout Routine: Sample Workout Schedule
Monday: Fire Force Calisthenics HIIT A
Tuesday: Company 7 Endurance Optional Work
Wednesday: Pyrokinetic Calisthenics
Thursday: Company 7 Endurance Optional Work
Friday: Fire Force Calisthenics HIIT B
Saturday: Optional Mixed Martial Arts, HIIT, Parkour or Active Rest Day
Sunday: Mandatory Rest Day
Benimaru Workout Routine: Fire Force Calisthenics HIIT A
Warm Up:
Jog 800m
Workout: Complete 3 Rounds
30 Jumping Jacks
20 Push Ups
30 High Knees
20 Squats
30 Toe Taps (onto stair or box)
20 Dips
30 Jumping Jacks
20 Pike Push Ups
30 High Knees
20 Sit Ups
Benimaru Workout Routine: Company 7 Endurance Work
Your endurance training is running based on your fitness level, but you can also swap it out for parkour training or other variations of high intensity interval training. I provide resources for both at the end of this routine.
Endurance Training:
Complete this wearing a 20-50 lb. weighted vest or backpack to recreate the Fire Force equipment/gear.
Beginner: Run 1-3 Miles
Intermediate: Run 3-5 Miles
Advanced: Run 5+ Miles
Endurance Training Resources:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Train After Your First 5K (Workout Included)
Benimaru Workout Routine: Pyrokinetic Calisthenics
Warm Up:
25 High Knees
25 Jumping Jacks
25 Butt Kicks
Workout:
Push Ups
4×25
Air Squats
4×20
V-Ups
4×20
Flutter Kicks
4×50
Dips
4×15
Chin Ups
4×10
Benimaru Workout Routine: Company 7 Endurance Work
Your endurance training is running based on your fitness level, but you can also swap it out for parkour training or other variations of high intensity interval training. I provide resources for both at the end of this routine.
Endurance Training:
Complete this wearing a 20-50 lb. weighted vest or backpack to recreate the Fire Force equipment/gear.
Beginner: Run 1-3 Miles
Intermediate: Run 3-5 Miles
Advanced: Run 5+ Miles
Endurance Training Resources:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Train After Your First 5K (Workout Included)
Benimaru Workout Routine: Fire Force Calisthenics HIIT B
Warm Up:
Jog 800m
Workout: Complete 3 Rounds
30 Jumping Jacks
20 Explosive Push Ups
30 High Knees
10 Tricep Extensions
30 Toe Taps (onto stair or box)
20 Lunges
30 Jumping Jacks
10 Pull Ups
30 High Knees
20 Lying Leg Raises
Benimaru Workout Routine: Alternative Training Options and Resources
Alternative Training HIIT Resources:
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Join The Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL FIRE FORCE WORKOUT BOOKLET!
More than 10 Workouts for All Different Generations of Pyrokinetics, Powerless Firefighters, and Members of ANY Fire Force Company!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
