Nero Workout Routine: Train like Secre Swallowtail from Black Clover!

Last updated on October 9th, 2021 at 07:17 am

We have been loving all the ladies joining our Black Clover Inspired Workouts.

Black Clover is awesome in the sense that, similar to Attack on Titan, there are a ton of strong female characters that we can build routines around.

Now that’s not to say a lot of our mini-databases within our Anime Workouts Database don’t have enough strong female characters, because My Hero Academia is another one that definitely does – but BC and AOT happened to standout recently.

And now Nero will come in and join our Black Clover Workout Placement Quiz and be our tenth character to join our database.

Nero Stats:

Real Name: Secre Swallowtail

Height: 5’

Weight: N/A

Anime: Black Clover

Powers: Yes

Nero, AKA Secre Swallowtail is actually super short.

Regardless of whether we compare her to anime female characters, overall characters, or female celebs; she’s in the shortest range among all of them!

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.

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Nero 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.

Need Help Choosing The Best Black Clover Inspired Workout?
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Nero 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 our research into Secre Swallowtail we’re going to be pulling right from her Wiki Fandom page.

They lead us off with a decent bio, which also tells us a bit about the nickname “Nero” I’m using:

Secre Swallowtail is a noblewoman and the former servant of Prince Lemiel Silvamillion Clover, the first Magic Emperor. She is transformed into an anti-bird named Nero after sealing Lemiel into a statue.

Five centuries later, she decides to stay alongside Asta after encountering him at the beginning of the Magic Knights Entrance Exam. After regaining her human form, she is accepted herself as a member of the Black Bull squad of the Magic Knights.

When we jump down and learn more about Secre’s powers and abilities we find out that she uses sealing magic, and is quite strong.

The only issue is that her magic doesn’t necessarily help us build out a workout routine, unless doing enough curls helps us become able to turn into a bird, of course.

For that reason we’re going to be building this one out around calisthenics and cardio to obtain a Secre aesthetic – almost as if we were creating a cosplay-oriented workout routine.

That being said: we’ll still be going through her powers and abilities to get a full and fair breakdown of her character.

Here’s how they lead with some information about her magic:

• Sealing Magic: Secre uses this magic attribute to open and close objects and other spells. She is also capable of sealing people into objects and later develops the ability to seal herself into the form of an anti-bird at will. Due to Forbidden Magic altering her magic, Secre is ranked as an Arcane Stage mage.

They also give a small snippet about both healing magic and reinforcement magic before also getting into these details:

• Mana Sensory: Secre possesses the ability to sense mana within living creatures and inanimate objects. Additionally, her abilities allow her to locate magic items from a long distance and through walls. She also could use it to determine the quickest path towards the mana that she is sensing.
• Mana Method: After training in the Heart Kingdom, Secre has learned to use the country’s unique magic technique in combination with her Sealing Magic.

While Secre didn’t make it onto our list of The Most Powerful Black Clover Characters of All Time, she DID come in at number eight among our Most Popular Black Clover Characters.

And you guys definitely reinforced that with the amount of requests you sent in asking for her to be added to the site.

Which is another reason why I opted to use the name “Nero” more than Secre (that’s how most of you requested her).

So, as I said above, we’re going to be building out a bodyweight routine that mixed some basic calisthenics work with endurance and HIIT training to shred down a bit and get that Secre aesthetic.

It won’t be EASY, but I will be shooting to build it around a beginner->intermediate level.

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Nero Workout Routine

Training Volume:

3-5 days per week

Explanation:

You’re going to have an extremely basic calisthenics workout to complete based on your overall experience level with training, and also a couple of days of cardio that can be done in a bunch of optional formats. I also included an option Secre Swallowtail Magic Knight Circuit Test for you to come back to whenever you’d like to re-test your skills.

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.

Nero Workout Routine: Sample Workout Schedule

Monday: Black Bulls Calisthenics Training

Tuesday: Sealing Magic Cardio

Wednesday: Black Bulls Calisthenics Training

Thursday: Sealing Magic Cardio

Friday: Black Bulls Calisthenics Training

Saturday: Optional Magic Knight Circuit Test

Sunday: Mandatory Rest Day

Nero Workout Routine: Black Bulls Calisthenics Training

The reps of which you are going to be doing each of your calisthenics movements will be based on your experience level with training/exercise overall.

For example, I’ll give you 3 different total rep counts for each movement which will be for Beginner, Intermediate and Advanced Training Levels.

It is your job to complete all of the given reps using any amount of sets, supersets, or even circuit style training as you’d like.

(If you have 50 push ups you can do 5 sets of 10, or 2 sets of 25, or even superset it with other movements)

Calisthenics Work:

Push Ups:

Beginner: 50 reps

Intermediate: 100 reps

Advanced: 150 reps

Air Squats:

Beginner: 50 reps

Intermediate: 100 reps

Advanced: 150 reps

Sit Ups:

Beginner: 40

Intermediate: 70

Advanced 100

Lying Leg Raises:

Beginner: 40

Intermediate: 70

Advanced 100

Dips:

Beginner: 30

Intermediate: 50

Advanced: 100

Pull Ups or Chin Ups:

Beginner (Pike Push Ups): 30

Intermediate: 40-50 (depending on scaling)

Advanced: 75

Nero Workout Routine: Sealing Magic Endurance and/or HIIT

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work 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 Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Nero Workout Routine: Optional Secre Swallowtail Magic Knight Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Secre Swallowtail Magic Knight Circuit Test Circuit Test: Complete for Time

Run 1 Mile

Complete 4 Rounds:

30 Air Squats

25 Mountain Climbers

20 Pause Push Ups

15 Chair Dips

10 Pike Push Ups

Nero Workout Routine: Bonus Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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