Next up to be added to our Anime Workout Database is one of the most jacked female characters we’re going to have grace our databases.
She actually came in within the top fifteen females on our list of the top 30 muscular anime girls of all time.
And I personally thought she was the most “muscular” one (depending on how we rank them out), if we based it strictly on an achievable level of ripped and jacked for females.
The other thing I love about Mizuki is what we’ll discuss when we go over her workout routine research section, and that’s the fact that she’s a track and field champion turned hero – which gives us some specifics to train around.
It won’t be as specific as Saitama, but she’ll probably be the next best among our One Punch Man Inspired Workouts and I’m excited to be able to add her to our One Punch Man Workout Placement Quiz.
Mizuki Stats:
Real Name: Mizuki
Height: 6’1-6’8 (Fan Guesstimates)
Weight: N/A
Anime: One Punch Man
Powers: Yes
Mizuki is extremely tall – but we don’t have an exact number.
Most fans guessed above 6’3-6’6 range, but the range was so wide that I decided to leave it there for you to work with.
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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Mizuki 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 OPM Workout Placement Quiz Now!
Mizuki 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 Mizuki and know what we’re working with in order to build this one out we’re going to be pulling right from her Wiki Fandom page which leads us off with this:
Mizuki also known by her hero alias Captain Mizuki, is the B-Class Rank 71 professional hero of the Hero Association.
And from there we can dive right into her powers and abilities section as well.
They start off by giving us an overall rundown on her abilities before going into each one in more detail:
As a B-Class hero, Mizuki is fairly powerful. Rhino Wrestler rated her Shot Put attack 30 points out of 100 on his attack rating scale: even higher than the attacks of several A-Class heroes and double than that of One Shotter’s high powered rifle shot at 15.
It’s also important to note, before we get into each individual ability, that for her history section they remind us “Mizuki is a famous track and field champion who decided to become a hero.”.
From there we can better understand each individual ability, which they list as follows:
Enhanced Strength: Mizuki is strong enough to crush and decapitate various monsters who were either Wolf or Tiger Level. She threw a javelin hard enough to embed into concrete and is capable of jumping multiple times her height in the air. Mizuki also scored above every hero who fought Rhino Wrestler besides Iaian and Atomic Samurai, two top A and S-Class heroes.
Enhanced Speed and Reflexes: Before becoming a hero, Mizuki was a world-class track and field athlete. She was able to react to and counterattack incoming monsters while looking behind her back.
Enhanced Durability: Mizuki can withstand being knocked to the ground by Rhino Wrestler, getting stomped on by a monster with sharp claws, and multiple hard falls onto concrete without any serious pain or injury. Her and Gearsper were also the only heroes from the support group able to keep fighting after Nyan’s ambush.
Weapon Transformation: Mizuki seemingly has the ability to change the shape and form of other weapons. Her signature baton was shown able to transform into a pole and gain a sharpened tip. She was shown to be able to transform one of the medals around her neck into a sharp disc.
Mizuki is extremely powerful.
We’re going to be training with the fact that she is a a world-class track and field athlete, but we’re also going to need to step it up a notch for our overall strength being that hers is enhanced and on another level.
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Mizuki Workout Routine
Training Volume:
3-5 days per week
Explanation:
To train to become Captain Mizuki we’re going to be training with 3 full body workouts with weights to bring on the strength and speed and then finish with sprints each day on top of that (at different levels). The other two days a week with consist of one day devoted entirely to endurance work and another day is devoted to a Captain Mizuki Circuit Test.
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Mizuki Workout Routine: Sample Schedule
Monday: Full Body and Sprints A
Tuesday: Captain Mizuki Circuit Test
Wednesday: Full Body and Sprints B
Thursday: Long Distance Endurance Work
Friday: Full Body and Sprints C
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Mizuki Workout Routine: Full Body and Sprints A
Warm Up:
800-1600M Jog
Weight Training Workout:
Incline Dumbbell Bench Press
3×10
Hang Cleans
3×10
Cable Rows
3×10
Bulgarian Split Squats
3×10 each leg
Sit Ups
3×20
Hollow Hold
3×30 seconds
Sprinting Workout [Optional]:
5×20, 4×30, 3×40
3×30, 3×40, 2×50, 1×60
5×30 (2 sets)
Mizuki Workout: Captain Mizuki 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!)
Captain Mizuki Circuit Test: Complete for Time
Run 1 Mile
Complete 4 Rounds:
30 Mountain Climbers
25 Air Squats
20 Sit Ups
15 Explosive Push Ups
10 Pull Ups
5 Half Burpees
Mizuki Workout Routine: Full Body and Sprints B
Warm Up:
800-1600M Jog
Weight Training Workout:
Chest Flyes
3×10
Arnold Press
3×10
Wide Grip Pulldowns
3×10
Leg Press
3×10
Hanging Leg Raises
3×20
L-Sit Hold
3×30 seconds
Sprinting Workout [Optional]:
6 x 250 (35 – 28 @ 200) 2 min rest
300 – 200 – 100 (39 – 26 – 13) 100 walk rest (2-3 sets) 400 walk rest
3 x 500 (500 walk rest)
500 – 400 – 300 – 200 (walk what you ran for rest)
Mizuki Workout: Long Distance 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
Mizuki Workout Routine: Full Body and Sprints C
Warm Up:
800-1600M Jog
Weight Training Workout:
Back Squats
3×10
Front Raises
3×10
Bent Over Dumbbell Rows
3×10
Dips
3×10
Cable Crunches
3×20
Superman Hold
3×30 seconds
Sprinting Workout [Optional]:
4 x 100 (25 sec rest) 2 sets (full recovery between)
Run 100 (walk back 50) Run 100 (cover full lap)
200 (30 sec rest) 200
2 x 352 (full effort) full recovery
Mizuki Workout: 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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A Dozen Different Workouts for Professional Heroes from S-Class all the way to C-Class, Heroes in Training and Everyone in Between!
(Unofficial Workouts Inspired by Characters)
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