We have tons of Demon Slayer Inspired Workouts – but we don’t quite have every single Hashira we’ve ever seen [in the show] – which is this weeks goal.
Starting with Kanae Kocho!
We’ve already seen Kanae’s younger sister Shinobu Kocho, and now it’s time for the Flower Hashira!
We have obviously also seen a TON of our other awesome Demon Slayer Hashira, which just about all made it to our list of The Most Powerful Demon Slayer Characters of All Time.
You can catch them there, in the Anime Workout Database, or even within our Demon Slayer Workout Placement Quiz.
Which our Flower Hashira will be joining!
Kanae Kocho Stats:
Real Name: Kanae Kocho
Height: N/A
Weight: N/A
Anime: Demon Slayer
Powers: Yes
Kanae Kocho’s height and weight isn’t listed, but if she’s anything like her younger sister, she’s super short.
Shinobu Kocho came in at 4’11 and just 82 lbs. – which likely means Kanae was not overwhelming tall.
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 The Unofficial Demon Slayer Workout Booklet and Unleash Your Inner Ninja!
Kanae Kocho Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
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 Demon Slayer Workout Placement Quiz Now!
Kanae Kocho 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.
For those of you who have made it this far, you likely know a thing or two about our Flower Hashira already, so I don’t need to keep beating around the bush.
Although I wouldn’t consider it a “spoiler” I did want to wait until our research section to expand further on her character, which we’ll be pulling from her Wiki Fandom page to do.
Here’s what they start with:
Kanae Kocho was a Demon Slayer and the late Flower Hashira. She was slain several years prior to the present story. She is also the biological older sister of Shinobu Kocho and the adoptive older sister of Kanao Tsuyuri.
This week we’ll actually be seeing a handful of past Hashira, but unfortunately Kanae Kocho is one who died prior to us seeing her as much as we’d like to.
That being said: we’ll still be building out a routine around her being that she was an extremely powerful Demon Slayer.
Any Demon Slayer capable of becoming a Hashira is obviously powerful – and Kanae is no different.
Here’s what they say when we move down into her powers and abilities section:
Overall Abilities: During her time as a Demon Slayer, Kanae was a Flower Breathing user that was skilled enough to hold the position of the Flower Hashira, a position only reserved for Demon Slayers who have slain one of the Twelve Kizuki or have successfully battled and slain at least 50 demons, further implying to her immense skill and natural born talents. Unlike her younger sister, Shinobu, who lacks the strength to cut off a Demon’s head due to her small body and thus compensated by using a uniquely-designed Nichirin Blade to mix her poisons and created a sword style focusing on stabbing and inflicting multiple wounds in her targets to fatally poison them, Kanae wielded an ordinary-looking blade. A further testament to Kanae’s strength is that she was able to battle Upper Rank 2, Doma, until sunrise, showing that although she was incapable of defeating him and was fatally injured in the end, she was at least able to battle him to a standstill.
This isn’t as much information as we’re used to seeing within our Demon Slayer Wiki Fandom section, but it is enough to build out a routine for – especially knowing how powerful Demon Slayers and the Hashira are.
They mention the fact that Kanae wielded a regular blade – implying that she was able to cut off a Demon’s head, unlike her sister Shinobu – which means we will be training with some extra strength in mind for this one.
We’ll be using a nice mixture of calisthenics, weights, and endurance work to train like this Flower Hashira.
So get ready for some volume and intensity that we should be used to seeing among our Demon Slayer characters.
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Kanae Kocho Workout Routine
Training Volume:
5 days per week
Explanation:
To train like our former Flower Hashira we’ll be doing three days of full body workouts with weights and then two days that will be a nice mix of calisthenics, circuit training and endurance work.
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Kanae Kocho Workout Routine: Sample Workout Schedule
Monday: Flower Hashira Full Body Workout A
Tuesday: Demon Slayer Endurance Circuit
Wednesday: Flower Hashira Full Body Workout B
Thursday: Demon Slayer Intensity Circuit
Friday: Flower Hashira Full Body Workout C
Saturday: Optional Flower Hashira Endurance, Parkour and/or MMA
Sunday: Mandatory Rest Day
Kanae Kocho Workout Routine: Flower Hashira Full Body Workout A
Warm Up:
800-1600M Run
Workout:
Back Squats
3×12, 10, 8
Chest Flys
3×12, 10, 8
Reverse Cable Flyes
3×12, 10, 8
Lateral Raises
3×12, 10, 8
Chin Ups
3×10
Sit Ups
3×25
Kanae Kocho Workout Routine: Demon Slayer Endurance Circuit
Warm Up:
2×25 Jumping Jacks
2×25 High Knees
Workout: Complete 3 Rounds
400M Run
30 Kettlebell Swings
25 V-Ups
20 Jump Rope
15 Push Ups
10 Half Burpees
Kanae Kocho Workout Routine: Flower Hashira Full Body Workout B
Warm Up:
800-1600M Run
Workout:
Leg Press
3×12, 10, 8
Incline Dumbbell Press
3×12, 10, 8
Arnold Press
3×12, 10, 8
Cable Rows
3×12, 10, 8
Push Ups
3×20
Hanging Knee Raises
3×25
Kanae Kocho Workout Routine: Demon Slayer Intensity Circuit
Warm Up:
2×25 Jumping Jacks
2×25 High Knees
Workout: Complete 3-5 Rounds
50 Jump Rope Skips
25 Straight Leg Deadlift
50 Jump Rope Skips
10 Curl to Press
50 Jump Rope Skips
25 Lying Leg Raises
50 Jump Rope Skips
10 Alternating Dumbbell Snatches
50 Jump Rope Skips
25 Push Ups
50 Jump Rope Skips
1-3 Minute Rest As Needed
Kanae Kocho Workout Routine: Flower Hashira Full Body Workout C
Warm Up:
800-1600M Run
Workout:
Weighted Glute Bridges
3×12, 10, 8
Hammer Press
3×12, 10, 8
Deadlift
3×12, 10, 8
Dumbbell Front Raises
3×12, 10, 8
Dips
3×12
Hollow Hold
3×30 Seconds
Kanae Kocho Workout Routine: Optional Alternative Training Resources
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
Parkour Training Resources
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
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)
HIIT Resources:
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