Senju Kawaragi Workout Routine: Train like Tokyo Revengers’ Leader of Brahman!

Last updated on July 2nd, 2022 at 04:54 pm

Next up among our Anime Inspired Workouts is Senju Kawaragi!

Senju was our top request after our current lineup of Tokyo Revengers Inspired Workouts.

Which was actually slightly surprising, only due to the fact that Tokyo Revengers is one of the most popular anime out right now and we’ve met a handful of other characters far more than we’ve met Senju who we’ve only met within the manga!

But, when The SHJ Army makes it clear you guys want a character, we make it happen. 

Plus, Senju is going to be an awesome addition to our Workout Placement Quizzes and a really fun workout to create overall.

Senju Kawaragi Stats:

Real Name: Senju Kawaragi

Height: 5’1

Weight: N/A

Anime: Tokyo Revengers

Powers: No

Senju is just 16 years old and extremely short.

We’ve obviously seen other short characters here at SHJ, but she’d be considered the shortest range we see among both characters and celebs alike.

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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Senju Kawaragi 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 Tokyo Revengers Inspired Workout?
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Senju Kawaragi 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 Senju we’re going to be pulling right from her Wiki Fandom page.

They don’t lead us with all that information, but thankfully they do a good job moving into some decent descriptions for her abilities.

Here’s what they share for an intro bio:

Senju Akashi, or Senju Kawaragi, is the leader of the delinquent gang Brahman that was formed during Tokyo’s Sengoku Period.

From there they move onto a decent amount of information about her authority as a leader of the gang Brahman, stating:

As the president of one of the strongest gangs that emerged during Tokyo’s Sengoku Period in light of the Tokyo Manji Gang’s disbandment, Senju has command of an incredibly fearsome fighting force. She also has the allegiance of Black Dragon’s founders, one of which is her older brother, who are extremely powerful in their own right. Despite the generational differences between Senju and her subordinates, for Brahman is known to house influential and robust fighters from older generations, she remains at the top of the ranks.

From there they also go on to tell us about her fighting ability, which is what we really want to know about.

If we’ve seen anything from our favorite Tokyo Revengers characters like Mikey, Draken and Takemichi, we know they pack a punch for a reason, and we’re going to likely need to train to do the same.

Here’s what they tell us about Senju’s fighting ability:

Apart from carrying the responsibility as Brahman’s president, Senju is also one of the gang’s notable fighters. She is a sly and cunning individual who chooses to have her right-hand man Takeomi lead her gang as a decoy for her to orchestrate sneak attacks when necessary, and is generally assertive in battle but has the ability to remain collected. During the spontaneous meet-up between Brahman and Rokuhara Tandai wherein both gangs ought to recruit Takemichi, she showcases her fighting prowess by landing a surprise attack on South Terano. Senju fights in a nimble and acrobatic style, befitting her small stature. She can execute high level moves, i.e. doing a flipping ax kick as depicted in her attack against South. Additionally, her strength and fighting skills are fortified by her position as Brahman’s leader, for she was supposedly granted the title through her outstanding performance in “B1,” Brahman’s underground ring.

One thing I definitely want to make note of here is not only the fact that she’s one of the stronger fighters, but also the fact that they specifically make note of her acrobatic abilities.

While we were likely going to utilize calisthenics anyway, we’ll be tacking in some specific training styles we’ve seen from professional gymnasts and acrobats in the passed to really add in some Senju flair.

So be ready for core training, calisthenics and intensity!

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Senju Kawaragi Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be working around 3 days of intense calisthenics training that starts with an actual warm up based on a professional gymnast’s morning routine, and then works into a calisthenics routine based on acrobat training.  From there you’ll also have a Brahman Circuit Test you can improve on each week, and a day devoted entirely to endurance work.  Do not be afraid to scale this down…it’s very intense!

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.

Senju Kawaragi Workout: Sample Workout Schedule

Monday: Acrobat Warm Up/Circuit + Upper Body Calisthenics

Tuesday: Brahman Circuit Test

Wednesday: Acrobat Warm Up/Circuit + Full Body Calisthenics

Thursday: President Endurance Work

Friday: Acrobat Warm Up/Circuit + Lower Body Calisthenics

Saturday: Optional Additional Training with Resources

Sunday: Mandatory Rest Day

Senju Kawaragi Workout: Acrobat Warm Up/Circuit + Upper Body Calisthenics

Warm Up:

**This is based on Paul Ruggeri, a former Team USA gymnast’s morning routine.**

5 min light cardio

Stretch:

Pancake for 30 seconds – 1 minute

Bridge for 30 seconds – 1 minute

Toe Touch for 30 seconds – 1 minute

Core Circuit:

20 Pike Ups

30 Superman Pulses

20 Push-Ups (Regular, Diamond, Wide)

30 second Minute Hollow Hold

20 Sit Ups

2×30 Side Plank Pulses

30 second Superman Hold

Calisthenics Workout:

Warm Up:

Push Ups – 30

Tricep Extensions (Bodyweight) – 20

Jumping Jacks – 50

Workout: 

Handstand Push Ups (Scale to Pike Push Ups)

5×10

Bench Dips

3×20

Burpees

3×10

In and Outs (Abs)

3×20

Senju Kawaragi Workout: Brahman 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!)

Brahman Circuit Test: Complete 4 Rounds for Time

400M Run

20 Wide to Close Squats

30 Mountain Climbers

10 Half Burpees

30 Planking Shoulder Taps

20 Glute Bridges

400M Run

Rest 1-5 Minutes Between Rounds As Needed

Senju Kawaragi Workout: Acrobat Warm Up/Circuit + Full Body Calisthenics

Warm Up:
**This is based on Paul Ruggeri, a former Team USA gymnast’s morning routine.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Core Circuit:

20 Pike-Ups

30 Superman Pulses

20 Push-Ups (Regular, Diamond, Wide)

30 second Minute Hollow Hold

30 second Superman Hold

20 Sit Ups

2×30 Side Plank Pulses

Calisthenics Workout:

Complete 3 Times – Break only if needed between rounds.

Close Grip Skull Crushers (Bodyweight Against Bed/Bench)

20 reps

Clap / Explosive Push Ups

15 reps

Elevated Pike Push Ups

15 reps

Burpees

10 reps

Pistol Squats

10 reps each leg

Bicycle Crunches

30 reps

Plank to Push Ups

20 reps

Senju Kawaragi Workout: President Endurance Work

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

Senju Kawaragi Workout: Acrobat Warm Up/Circuit + Lower Body Calisthenics

Warm Up:

**This is based on Paul Ruggeri, a former Team USA gymnast’s morning routine.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Core Circuit:

20 Pike-Ups

30 Superman Pulses

20 Push-Ups (Regular, Diamond, Wide)

30 second Minute Hollow Hold

30 second Superman Hold

20 Sit Ups

2×30 Side Plank Pulses

Calisthenics Workout:

Complete 3 Times – Break only if needed between rounds.

Jump Squats

20 reps

Sumo Walks

20 reps

Curtsy Lunges

10 each side

Box Jumps

12 reps

Alternating Toe Taps

20 reps

Pistol Squats

10 each leg

Calf Raises

20 reps

Back and Forth Lunges

5 each leg

Senju Kawaragi 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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