Lady Nagant Workout Routine: Train like One of The Most Powerful MHA Characters!

Joining our Anime Workouts Database next this week is one of our most powerful female My Hero Academia characters, Lady Nagant!

Lady Nagant recently hit the manga in Chapter 297 and Chapter 312 and MHA fans were going nuts!

We’ll learn more about the specifics of her background in our research section, but it’s safe to say she’s EXTREMELY powerful and will be a super fun character to build a routine around and add to our My Hero Academia Inspired Workouts and even My Hero Academia Workout Placement Quiz.

It’s always fun when we get to add another powerful female to the site, and MHA is extremely helpful with that considering all of it’s powerful female characters!

Lady Nagant Stats:

Real Name: Kaina Tsutsumi

Height: 5’7

Weight: N/A

Anime: My Hero Academia

Powers: Yes

Lady Nagant falls in right around average height among both anime and character females, and even female celebrities that we’ve seen at SHJ.

And we’ll soon learn all about the punch she packs at that height range…

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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Lady Nagant 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.

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Lady Nagant 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 learn more about Lady Nagant and her abilities (in order to build this routine out around her), we’re going to be pulling right from her Wiki Fandom page.

They lead us off with a bit of a bio section to start, stating:

Kaina Tsutsumi, known by her alias Lady Nagant, is a villain who used to be a Pro Hero. She was freed from Tartarus by a riot caused by All For One in Tomura Shigaraki’s body. She serves as one of the primary antagonists of the Tartarus Escapees Arc.

They also share a handful of information about her personality and overall appearance, but we have a decent idea from the pictures shared here and it’s likely more efficient to move right into her powers and abilities.

Here’s how they break down her overall abilities section:

Overall Abilities: Kaina is an incredibly powerful villain with skills even recognized by All For One, the most powerful villain in Japan, and feared by Hawks, the current No. 2 Pro Hero. As a former hero of the Hero Public Safety Commission, and Hawks’ senior, it is assumed she was privy to many of the same training regimes and harnessed a vast amount of skills working for them, making her Hawks’ top priority.

Yes, you read that right! 

Lady Nagant is feared by Hawks who is just under Endeavor on the Pro Hero Rankings among The Top My Hero Academia Pro Heroes!

Before even moving into her Quirk, her Wiki Fandom goes on to tell us this about the rest of her abilities:

Sniping Skill: Kaina is considered to be the best long range fighter in the country. Even Snipe, a prominent Pro Hero with a Quirk that improves his ranged attacks, admits that he can’t hope to compete with her, as she far outclasses his Quirk with raw skill alone. Her skill is so great she was able to hit Deku from over a kilometer away, despite heavy rainfall, it being night at the time, and her target’s greatly enhanced speed and ability to detect danger, and was able to land a hit while moving in mid-air with her rifle pointed behind her back.

Enhanced Eyesight: Kaina seemingly has a superhuman level of eyesight, being able to easily hit targets from up to three kilometers away without any visible scope. Her sight is seemingly unaffected by either darkness or weather conditions such as heavy rainfall.

Which all makes more sense when we take a look at her Quirk(s) here:

Rifle: Kaina’s Quirk allows her to extend a rifle from her right elbow. She can extend a tendril from her rifle that she can curl up to form a scope. She can also create various types of bullets, such as hollow-point bullets and curving bullets, from her hair by twisting and molding her bi-colored locks like Epoxy putty and hardening it to be as strong as any ammo. The range of her rifle fire is three kilometers.

Air Walk: Kaina’s second Quirk allows her to levitate in mid-air. She received this Quirk from All For One, who gave it to her as a form of payment for going after Deku.

Unnamed Self-Destruct Quirk: Kaina’s third Quirk allows All For One to detonate her body from afar, creating a massive explosion and leaving her charred. All For One gave this Quirk to her as a contingency in case she changed her mind about helping him.

So for this one we’re going to be working around calisthenics training while looking to achieve Lady Nagant’s overall physique and aesthetic (cosplay, anyone!?), and also he acrobatic ability to get in and out of her positioning.

On top of that we’ll be putting extra focus on endurance work which will come in the form of both long distance running and high intensity interval training.

Be ready for high volume and high intensity, because we’re looking to train like one of the most powerful My Hero Academia characters there is.

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Lady Nagant Workout Routine

Training Volume:

3-5 days per week

Explanation:

At it’s core this routine will revolve around an upper and lower body calisthenics split and then a hero training circuit test (hero turned villain is fine too), and then two days of endurance work (that can be subbed for HIIT) in between.

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.

Lady Nagant Workout Routine: Sample Workout Schedule

Monday: Villainous Upper Body Calisthenics

Tuesday: Sniper Endurance and/or HIIT

Wednesday: Hero Turned Villain Circuit Test

Thursday: Sniper Endurance and/or HIIT

Friday: Villainous Lower Body Calisthenics

Saturday: Active Rest Day or Full Rest

Sunday: Rest Day

Lady Nagant Workout Routine: Villainous Upper Body Calisthenics

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kicks

Workout:

Mountain Climbers

3×30

Push Ups

3×25

Sit Ups

3×20

Dips

3×15

Pull Ups

3×10

Wall Climbs

3×5

Lady Nagant Workout Routine: Sniper 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

Lady Nagant Workout Routine: Hero Turned Villain 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!)

Hero Turned Villain Circuit Test: Complete For Time

1 Mile Run

200 Air Squats

150 Push Ups

100 Sit Ups

50 Pull Ups

1 Mile Run

Lady Nagant Workout Routine: Sniper 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

Lady Nagant Workout Routine: Villainous Lower Body Calisthenics

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kicks

Workout:

Lying Leg Raises

3×30

Jump Squats

3×25

V-Ups

3×20

Glute Bridges

3×15

Box Jumps

3×10

Alternating Pistol Squats (Scale w/ Chair)

3×5 each leg

Lady Nagant Workout Routine: Optional Additional 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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