Mikey Calisthenics Workout Routine: Train like The Leader of Toman!

Last updated on January 17th, 2022 at 10:36 am

Even though Attack on Titan and Demon Slayer are the two hottest shows right now, everyone is still requesting more from Mikey!

We already had our original Mikey Inspired Workout which used weight training to get ripped and strong, but you guys repeatedly asked for a calisthenics variation to be added to our Tokyo Revengers Inspired Workouts, so here we are!

While Tokyo Revengers was airing Mikey and Draken’s routines were two of the most popular routines on the site, so it only makes sense you guys want to see more – even after we got jump rope circuits added as well.

Mikey came in as number two on our list of the most popular Tokyo Revengers characters, and number one on our list of the strongest Tokyo Revengers characters – which means we’ll definitely have our work cut out for us, stepping this one up a notch.

Mikey Stats:

Real Name: Manjiro Sano

Height: 5’3

Weight: 123 lbs.

Anime: Tokyo Revengers

Powers: No

Mikey is really short, but actually not the shortest compared to male anime characters we’ve seen at SHJ.

Although he is definitely dwarfed by some of the behemoths within our Anime Workouts Database.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Mikey Calisthenics 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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Mikey Calisthenics 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.

Even though we’ve already researched Mikey’s background and abilities we’re going to do it again for this one to know exactly what we’re working with, and also give a recap for any new members of The SHJ Army just landing on this routine.

For that we’ll be pulling right from his Wiki Fandom page, which leads with this:

Manjiro Sano, or Mikey, is a founding member and the leader of the Tokyo Manji Gang.

That clearly doesn’t give us much to go on in terms of building this routine, so we’re going to keep digging for more.

Mikey has the longest breakdown of abilities I’ve seen among any of the dozens of Tokyo Revengers characters I’ve researched; which is what we’ll dive into to break this one down more.

Here’s what they start off with that isn’t directly related to his fighting prowess and physical abilities:

Authority: As the leader of Toman, Mikey has absolute control over its members. His presence is able to strengthen the entire gang as a whole, amplifying everyone’s strength, making Toman an incredibly formidable and dangerous opponent for enemies.

Intuition: Mikey has a rather unique and fairly keen sense of intuition that manifests in differing somewhat supernatural ways. Upon his first encounter with Takemichi, he was somehow able to tell that he was not a normal middle schooler, although he couldn’t fully understand the true extent of Takemichi’s nature, and remained somewhat suspicious about who and what he was, due to being capable of somewhat predict future events. When Takemichi grabbed Mikey’s hand in the present, traveling back 10 years into the past, the Mikey of the time was able to sense that Takemichi had time leapt once more.

Another application manifests as a result of his deep bond with his friends. Due to this Mikey is capable of detecting their wills. He correctly deduced that Mitsuya was going to do something on Christmas night and even discern his location, saving his friends from a predicament. He claims that his big brother and Baji’s souls guided him.

Mechanical Knowledge: As the younger brother of Shinichiro, an expert mechanic, Mikey possesses abundant knowledge about machines, motorbikes in particular. He can fix and assemble parts of a motorbike well.

This is all information we didn’t original include in our first Mikey workout, and I think it’s only fair to really show off a full rounded perspective.

But now we can move into the abilities that will actually help us build this routine, starting with his fighting prowess:

Mikey is regarded as the strongest member Toman and arguably the series from a fighting standpoint. His epithet, the Invincible Mikey, is indicative of his strength and how he is revered among other delinquent groups. He is strong enough to incapacitate other elite gang members with a single kick, and his enemies often remark that they cannot believe that he is a mere teenager.

He favors kicks more than punches, as it deals much more damage and eliminates his height disadvantage, making him able to go toe-to-toe with tall opponents. Although he has great punching ability, his kicks have crushed cars. The destructive power behind his legs is so infamous, his kicks are regarded as being “nuclear”.

On top of his fighting ability, Mikey possesses prodigious physical condition manifested in multiple ways. For one, his lightning-fast reflexes make him insusceptible to surprise attacks. His leg strength is such that he could not only lift an entire person holding him with one leg, but also use that same leg to deliver a devastating instant KO kick another enemy, defeating both instantly.

It is later shown that a combination force of Draken, Mitsuya, Chifuyu and Peh-yan was unable to defeat Mikey.

Mikey is insanely strong, and overwhelmingly the strongest member of Toman.

On top of that, it becomes even more interesting when we bring in information about his martial arts abilities, which are shared as such:

Unlike most delinquents, Mikey has actual martial arts experience that was honed into him ever since he was a child. He was also recognized as a prodigy. Due to this, his fighting sense, flexibility, and reflexes are unparalleled.

His signature and finishing move is a high right roundhouse kick that is executed at a blinding speed to the opponent’s temple, which has caught all but the strongest opponents off guard. It hooks the opponent’s head and slams it into the ground. Almost all who are hit by this kick get knocked out instantly. This kick has also been seen done using Mikey’s left leg.

It becomes even more clear how much work we’ll have to do when we bring Mikey’s endurance into the mix.

Here’s how they share that:

Mikey is also shown to have remarkable endurance and resilience. He has been hit by blows that would have knocked out most individuals, yet he can still shake them off and keep fighting. The few times that he has been knocked out, he awoke quite quickly. Even when beaten down and taking what would otherwise be potential fatal damage, his offensive ability does not diminish in the least, to the point he was capable of knocking an enemy with a single headbutt despite being already slammed repeatedly with a pipe.

Meaning we are going to definitely be adding in direct endurance work and circuit training.

But, as I said before this is going to be a full bodyweight and calisthenics routine – and also be ready for some parkour and MMA mixed in there as well with it.

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Mikey Calisthenics Workout Routine

Training Volume:

3-5+ days per week

Explanation:

For this one we’re using three days a week dedicated to high intensity calisthenics training, and then one day devoted to a Manjiro Circuit Test (that we can keep coming back to and re-testing), and a final day devoted to Toman endurance work!

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Mikey Calisthenics Workout Routine: Sample Schedule

Monday: Mikey Calisthenics A

Tuesday: Manjiro Calisthenics Circuit Test

Wednesday: Mikey Calisthenics B

Thursday: Toman Endurance Work

Friday: Mikey Calisthenics C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Mikey Calisthenics Workout Routine: Mikey Calisthenics A

Warm Up:

Walk/Jog

800-1600M Run

Workout: 

Tri-Set One:

A. Wide to Close Push Ups

3×20

B. Jumping Lunges

3×20 (total)

C. L-Sit Hold

3×30 Seconds

Tri-Set Two:

A. Dips

3×15

B. Hanging Knee Raises

3×15

C. Double Unders

3×10

Tri-Set Three:

A. Chin Ups

3×10

B. Sit Ups

3×20

C. Pause Squats

3×10

Mikey Calisthenics Workout Routine: Manjiro Calisthenics 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!)

Manjiro Calisthenics Circuit Test: Complete 4 Rounds for Time

Run 400M

30 Mountain Climbers

25 Push Ups

20 Sit Ups

15 Dips

10 Glute Bridges

5 Pull Ups

Mikey Calisthenics Workout Routine: Mikey Calisthenics B

Warm Up:

Walk/Jog

800-1600M Run

Workout: 

Tri-Set One:

A. Clap Push Ups

3×20

B. Wide to Close Air Squats

3×20

C. Superman Hold

3×30 Seconds

Tri-Set Two:

A. Tricep Extensions

3×12

B. Reverse Crunches

3x2o

C. Inch Worms

3×10

Tri-Set Three:

A. Pull Ups

3×10

B. Toes to Bar

3×20

C. Alternating Pistol Squats

3×10

Mikey Calisthenics Workout Routine: Toman 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

Mikey Calisthenics Workout Routine: Mikey Calisthenics C

Warm Up:

Walk/Jog

800-1600M Run

Workout: 

Tri-Set One:

A. Decline Push Ups

3×20

B. Box Jumps

3×10

C. Hollow Hold

3×30 Seconds

Tri-Set Two:

A. Plank to Push Ups

3×15

B. Bicycle Crunches

3×30

C. Flutter Kicks

3×50

Tri-Set Three:

A. Wide Grip Pull Ups

3×10

B. Wall Climbs

3×20

C. Plank Hold

3xFailure

Mikey Calisthenics 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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