Last updated on July 3rd, 2022 at 07:40 am
From Arthur Boyle to Tamaki Kotatsu we’re upping our Fire Force Inspired Workouts game this week.
And if you’re a Fire Force fan you know exactly why it’s important Tamaki makes her way onto our growing list.
Tamaki came in at number two among the most popular Fire Force characters and even made it onto our list of runner ups among our list of the most powerful Fire Force characters as well.
Which makes her an extremely fun character to be bringing to you guys in The SHJ Army.
I also took a quick glance over her breakdown of powers and abilities, which we’ll go over in our workout routine research section below, and she’s also going to be an extremely fun character to build a workout around as well.
Which means we’ll get some extra life to our Fire Force Workout Placement Quiz when it joins our other Workout Placement Quizzes.
Tamaki Kotatsu Stats:
Real Name: Tamaki Kotatsu
Height: 5’1
Weight: 90 lbs.
Anime: Tamaki Kotatsu
Powers: Yes
Tamaki is extremely short and light and falls in among some of the shortest characters we’ve seen at SHJ.
But don’t let her size fool you: this routine is still going to be intense!
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 Fire Force Workout Booklet and Unleash Your Inner Company 8!
Tamaki Kotatsu 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 Fire Force Workout Placement Quiz Now!
Tamaki Kotatsu 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 Tamaki to be able to properly build out this routine we’ll be pulling right from her Wiki Fandom page which states:
Tamaki Kotatsu is a Third Generation Second Class Fire Soldier formerly in Special Fire Force Company 1. Due to her service for Rekka Hoshimiya, she is being disciplined under Special Fire Force Company 8’s watch.
By now we’re used to super short bio sections from the Fire Force Wiki, but we’ll be moving right into her abilities where we’ll learn a lot more about her.
They lead us off with a ton of information about her overall abilities:
Despite her affiliation with the elite Company 1, Tamaki’s initial showings do not reflect her true abilities as she had yet to tap into her full potential. Despite this, Tamaki has shown to be able to quickly assess her situations to plan out her next move and speculate about an opponent’s abilities. These crisis management skills have proven valuable in saving lives. When backed into a corner, Tamaki has shown the ability to find ways of improving her firepower, like using her own clothes as fuel. As a member of Company 1, she is also a fully qualified sister of the Holy Sol Temple and able to officially deliver the rites for Infernals.
As a Third Generation pyrokinetic Tamaki is immune to most burns and can use her Ignition Ability to cover herself in pink flames. Her powers grant her various cat-like traits when activated, including: cat ears, two forked tails, and nails on her fingertips. This is an ability she dubbed “Nekomata”. With her Ignition Ability active, Tamaki’s agility and mobility are substantially increased, allowing her to run on all fours and across rooftops. She can use her forked-tails to propel herself forwards or upwards or generate a blast of fire, which is strong enough to break through building walls or repel Infernals. She can also restrain her targets in a circle of fire by lengthening these tails, or use them as a distress signal by the same process. With additional training, Tamaki’s abilities evolve to allow her to coat her entire body in flames which takes the form of a humanoid cat. She is also able to generate larger, almost transparent flames in the shapes of fangs and other features. In this state, her flexibility improves dramatically and she is able to destroy large fire constructs created by powerful opponents.
From there they go on to tell us about her enhanced speed and durability:
Enhanced Speed: Tamaki is quick, agile, and has sharp reflexes, being able to dodge attacks from Assault and Orochi, who are both very powerful Pyrokinetics themselves. Her ignition ability allows her to outrun members of Company 7, and even catch up to Shinra. Her speed further evolved when training with Hinata and Hikage in Asakusa, allowing her to move at astonishing speeds when playing tag with the duo.
Enhanced Durability: Tamaki is recognized by several individuals including Orochi for having an above average level of durability. She was capable of surviving blows from Rekka Hoshimiya and several infernals with little strain, and even managed to tank blows from Assault. Tamaki also possesses incredibly resistance to heat, allowing her to withstand several attacks from Orochi and Assault with moderate difficulty.
To accomplish this we’re going to be sticking to calisthenics training and endurance work with a Fire Force inspired circuit in there to round it out as well.
For that we’ll have a lot of intensity and volume, but we’ll also be keeping it revolving around a beginner to intermediate level of training.
Don’t be scared to scale as needed!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Tamaki Kotatsu Workout Routine
Training Volume:
5 days per week
Explanation:
For this one the focus is speed! We’re going to be doing 3 days of calisthenics training to build strength for agility, fat loss and toning – while also having sprints to finish off the workout and 1 day devoted to a Special Fire Force Company 1 Circuit Test and 1 day devoted to purely 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.
Tamaki Kotatsu Workout Routine: Sample Workout Schedule
Monday: Third Gen Speed Calisthenics and Sprints A
Tuesday: Special Fire Force Company 1 Circuit Test
Wednesday: Third Gen Speed Calisthenics and Sprints B
Thursday: Company 8 Endurance Work
Friday: Third Gen Speed Calisthenics and Sprints C
Saturday: Optional Mixed Martial Arts, HIIT, Parkour or Active Rest Day
Sunday: Mandatory Rest Day
Tamaki Kotatsu Workout Routine: Third Gen Speed Calisthenics and Sprints A
Warm Up:
800m Jog
Superset One:
A. Push Ups
3×20
B. Jumping Lunges
3×20
Superset Two:
A. Dips
3×10
B. Box Jumps
3×15
Superset Three:
A. Chin Ups
3×10
B. Glute Bridges
3×20
Ab Finisher: 3 Rounds
20 Sit Ups
20 Lying Leg Raises
30 Second Hollow Hold
Sprints: Sprint On and Off for 10-20 Minutes
ON: Sprint for 30-60 Seconds
OFF: Walk for 60-90 Seconds
Tamaki Kotatsu Workout Routine: Special Fire Force Company 1 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!)
Special Fire Force Company 1 Circuit Test: Complete 4 Rounds for Time
Run 400M
30 Jumping Lunges
25 Mountain Climbers
20 Pause Push Ups
15 Glute Bridges
10 Inch Worms
5 Half Burpees
Tamaki Kotatsu Workout Routine: Third Gen Speed Calisthenics and Sprints B
Warm Up:
800m Jog
Superset One:
A. Close to Wide Push Ups
3×20
B. Side Lunges
3×20
Superset Two:
A. Tricep Extensions
3×10
B. Step Ups
3×20
Superset Three:
A. Wide Pull Ups
3×10
B. Air Squats
3×20
Ab Finisher: 3 Rounds
20 Slow Crunches
40 Flutter Kicks
60 Second Plank
Sprints: Sprint On and Off for 10-20 Minutes
ON: Sprint for 30-60 Seconds
OFF: Walk for 60-90 Seconds
Tamaki Kotatsu Workout Routine: Company 8 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
Tamaki Kotatsu Workout Routine: Third Gen Speed Calisthenics and Sprints C
Warm Up:
800m Jog
Superset One:
A. Decline Push Ups
3×20
B. 3-Point Squats
3×20
Superset Two:
A. Chair Dips
3×10
B. Mountain Climbers
3×20
Superset Three:
A. Pull Ups
3×10
B. Bulgarian Split Squats
3×20
Ab Finisher: 3 Rounds
20 Bicycle Crunches
20 Lying Leg Raises with Hip Thrust
30 Second Superman Hold
Sprints: Sprint On and Off for 10-20 Minutes
ON: Sprint for 30-60 Seconds
OFF: Walk for 60-90 Seconds
Tamaki Kotatsu Workout Routine: Optional Alternative 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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