Last updated on July 3rd, 2022 at 07:38 am
This is a special moment for our Bleach Inspired Workouts as Rukia is going to bring us to the tenth character we’ve seen here at SHJ.
That’s special because that means we can add Bleach to our Unofficial Workout Booklets and even our Workout Placement Quizzes.
While Bleach hasn’t been the absolute top of the list among the most popular anime we have here at SHJ – it has been consistently requested and continued to have new characters added to our awesome routines.
To make it to our number ten slot it was only right we bring in Rukia Kuchiki who came in at number two among the most popular Bleach characters of all time.
While she didn’t make it among our most powerful Bleach characters, our SHJ Army still loves her enough for us to warrant her spot here among the hundreds of other anime characters.
Rukia Kuchiki Stats:
Real Name: Rukia Kuchiki
Height: 4’8 3/4
Weight: 73 lbs.
Anime: Bleach
Powers: Yes
Rukia is extremely small. And I say “small” instead of short, because she also weighs way under 100 pounds.
She is definitely one of the smallest characters we’ve seen among our Anime Workouts Database.
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 Bleach Workout Booklet and Unleash Your Inner Soul Reaper!
Rukia Kuchiki 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 Bleach Workout Placement Quiz Now!
Rukia Kuchiki 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 Rukia we’ll be pulling right from her Wiki Fandom, which leads us off with a brief bio we can expand on:
Rukia Kuchiki is the current captain of the 13th Division. She formerly served as lieutenant of the 13th Division under Captain Jūshirō Ukitake. Rukia is the adoptive sister of Byakuya Kuchiki, a friend of Ichigo Kurosaki, and is married to Renji Abarai.
Rukia does have special abilities and even spiritual powers (which we’ll discuss), but her greatest abilities come from her hand to hand combat skills and training.
To get us started with what we’ll be using to build out this routine we’re going to be starting with a ton of information about her Kido, Swordsmanship, Shunpo and more.
Here’s how they break it down:
Kidō Expert: Rukia’s greatest strength is her knowledge of Kidō. Among her known skills are those for binding, healing, and destruction. However, as she herself stated, while her Kidō skill at the Shin’ō Academy was the highest of her class, the sheer power of her Kidō was just average when she joined the 13th Division. Through continuous training, she has greatly developed this skill, able to use Hadō #73 without incantation to considerable effect.[313] She switched from Zanjutsu to Kidō without delay upon losing her Zanpakutō. She can use high-level Kidō in rapid succession without incantations and still retain considerable control and power. She has great skill in using various spells in unique combination, even using multiple spells at the same time. However, she requires incantations when using high-level spells simultaneously.
Expert Swordsman: Rukia initially only knew the basic levels of Zanjutsu, of which she seemed to have only mastered the rudimentary skills. By her own admission, she has less talent in swordsmanship than Kidō. However, after much training by her former mentor, Kaien Shiba, her skill drastically improved. She can hold her own in a battle, most notably defending herself from attacks from the 9th Espada, who possessed the expert swordsmanship skill of Kaien Shiba. Rukia has also demonstrated enough skill in swordsmanship to cut down multiple of Rudbornn Chelute’s attacking Calaveras.
Shunpo Expert: Renji says Rukia is helpful and effective because of her high speed. During her battle against the Adjuchas of the Menos Forest, she skillfully dodged multiple attacks from several enemies. She is able to move fast enough to surprise and cut Äs Nödt.
Hakuda Combatant: While in a Gigai, she fought enemies with her hands and feet (kicking, punching, etc.). She is capable of hand-to-hand combat while in her Shinigami state, possessing augmented strength. During the Bount Invasion, she countered the swift and accurate attacks of Yoshi.
This is going to be the backbone of our training.
Rukia is clearly strong, but her strengths, as I mentioned above, come from her hand to hand combat.
For that reason we’re going to be working this program around calisthenics and bodyweight training.
Before we get into that, though, we’re going to continue to learn more about her abilities overall.
Here’s what they mention about her spiritual powers and intellect:
Great Spiritual Power: Being a Captain of the Gotei 13, Rukia boasts a great level of spiritual energy and can exert large amounts of Reiatsu when needed. Her Reiatsu is white.
Keen Intellect: Rukia has repeatedly demonstrated her keen intellect. She compensated against the power of the 9th Espada with combination attacks. During her forced stay in the Human World after losing her powers, Rukia proved herself very useful in assisting Ichigo with his new Shinigami duties. Rukia is very knowledgeable, with a detailed knowledge of Soul Society’s history.
And last but certainly not least we’ll also be factoring in her enhanced strength and endurance, which they break down as such:
Enhanced Strength: Despite her size, she is powerful enough to defeat a superior opponent. Even without the aid of her Zanpakutō, she is still a considerable opponent. Despite her size, she can lift and throw a Human.
Enhanced Endurance: Rukia is notably resilient. She withstood being impaled by Aaroniero’s Nejibana in conjunction with his Glotonería, and finished him off before losing consciousness.
As I said, we’ll definitely be factoring this in, while still building the routine around calisthenics, intensity, and even throwing in some mixed martial arts style training and parkour.
So be ready, but also know that you can definitely scale this down very easily if you need.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Rukia Kuchiki Workout Routine
Training Volume:
3-5 days per week
Explanation:
We’re going to be basing this one around 3 days of calisthenics training, one day of endurance work, and then a Shunpo Expert Circuit Test to put our skills to the test (you can do this test weekly, bi-weekly or ever so often). Don’t be afraid to scale this program down and cut some of the volume if needed.
Want To Upgrade This Workout?
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Rukia Kuchiki Workout Routine: Sample Workout Schedule
Monday: Kido Expert Calisthenics A
Tuesday: Shunpo Circuit Test
Wednesday: Kido Expert Calisthenics B
Thursday: Enhanced Endurance Work
Friday: Kido Expert Calisthenics C
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
Rukia Kuchiki Workout Routine: Kido Expert Calisthenics A
Warm Up:
Light 10-15 Minute Jog
Workout:
Air Squats
3×25
Push Ups
3×20
Plank to Push Ups
3×12
Pull Ups (or Pike Push Ups)
3×8
Core Work:
Plank
3×60 Seconds
Sit Ups
3×20
Lying Leg Raises
3×20
Rukia Kuchiki Workout Routine: Shunpo 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!)
Shunpo Circuit Test: Complete 4 Rounds for Time
400M Run
30 Mountain Climbers
25 Glute Bridges
20 Pike Push Ups
15 Jump Squats
10 Decline Push Ups
5 Alternating Pistol Squats (Each Leg)
Rukia Kuchiki Workout Routine: Kido Expert Calisthenics B
Warm Up:
Light 10-15 Minute Jog
Workout:
Glute Bridges
3×25
Decline Push Ups
3×20
Dips
3×12
Chin Ups (or Pike Push Ups)
3×8
Core Work:
Hollow Holds
3×30 Seconds
V-Ups
3×20
Hanging Knee Raises
3×20
Rukia Kuchiki Workout Routine: Enhanced Endurance Work
For your endurance or HIIT 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:
Rukia Kuchiki Workout Routine: Kido Expert Calisthenics C
Warm Up:
Light 10-15 Minute Jog
Workout:
Lunges
3×30 total
Clap Push Ups
3×20
Dips
3×12
Chin Ups (or Pike Push Ups)
3×8
Core Work:
Superman Hold
3×30 Seconds
Bicycle Crunches
3×20
Flutter Kicks
3×30
Rukia Kuchiki 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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