Mikasa Calisthenics Workout: Train like an Attack On Titan Ackerman!

Mikasa Ackerman is one of the most popular anime characters in our entire Anime Workouts Database.

We had members of the SHJ Army flood in to use her original workout routine within our Attack On Titan Inspired Workouts – and now we’re finally back for a calisthenics version of her routine.

We will break it down a bit more in our workout research section, but we’ve obviously seen Mikasa enough times to know that we’ll be training Training Corps and Survey Corps inspired methodology – so be ready for some intensity!

I’ll make it extremely scalable, but we’re not working with just some random character.

Mikasa came in at number two on our list of the most popular Attack On Titan characters and number three on our most powerful Attack On Titan non-titan characters.

And that’s naming just a couple of the lists she’s made it on thus far.

Mikasa Stats:

Real Name: Mikasa Ackerman

Height: 5’7

Weight: 155 lbs.

Anime: Attack On Titan

Powers: No

Mikasa is actually quite tall compared to our anime characters.

Generally our range of female anime characters is even taller than our range of male characters – but either way she’s an inch or two above that.

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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Mikasa 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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Mikasa 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.

If we start off with some intro research into Mikasa Ackerman, pulling from her Wiki Fandom, they give us a decent sized bio to build on.

Here’s what they tell us:

Mikasa Ackerman is one of the two deuteragonists of the series, along with Armin Arlert.

After her parents were murdered by human traffickers, Mikasa was rescued by Eren Yeager and lived with him and his parents, Grisha and Carla, before the fall of Wall Maria. She is the last descendant of the Shogun clan that stayed on Paradis Island, thereby related to the Azumabito family, and holds significant political power in Hizuru.

Though she desires only to live a peaceful life, Mikasa entered into the military—where she is considered the best soldier among the 104th Training Corps. She later enlists in the Survey Corps to follow and protect Eren, becoming one of its greatest assets. She is currently serving as an officer in the Corps.

The most important part of this is the last paragraph, which we’ll be building on by talking about Mikasa’s overall abilities.

They start by talking about his Vertical Maneuvering Equipment and usage of Thunder Spears:

Vertical Maneuvering Equipment: While she was still training, Keith even noted that Mikasa’s performance is exemplary in every subject and that she is truly a genius. Having a prodigious skill in vertical maneuvering equipment, she can use blades to easily strike and slash Titans with speed and efficiency. This has led to her being mentioned as a military genius many times and “as valuable as a hundred average soldiers.” Her mastery and remarkable will allows her to display a lethal force against Titans rarely seen among soldiers, recruits or veterans alike. This has been proven true when she took on Annie in her Titan form, who had killed numerous experienced veterans with ease before, and survived.

Usage of Thunder Spears: While being a new way of weapons manipulation, Mikasa easily mastered how to use Thunder Spears. She has the strength to carry up eight spears with ease, before simultaneously throwing and detonating them on Titans with greater accuracy than the weapon inventor.

From there they continue on to talk about her strength.

Here’s how they break that down for us:

Strength: Owing to the need to protect Eren who often runs off looking for trouble, Mikasa had honed herself to be a talented fighter at a very young age. She often threw boys bigger than her with ease and scared them enough to run away upon seeing her despite their superior numbers. Having undergone intense training, Mikasa is strong enough to lift Eren and several equipment boxes off the ground without effort.

And then finally they end off her abilities section with her “Awakened Power”, which they explain as follows:

Awakened Power: Being an Ackerman, Mikasa has “awakened” a dormant power within her earlier in her life when her parents were murdered and she was going to be kidnapped until Eren saved her. It has been described as “knowing exactly what needed to be done,” developing fighting instincts and perfect self-control of her body far above the average human. This is because she can access the Power of the Titans to a limited extent without transforming. She is able to connect to every single Ackerman before her via the paths and gain their battle experience.

Being the child of an Ackerman and an Asian, Mikasa retains the ability to resist memory manipulation from the Founding Titan.

We’re not going to be able to train around her awakened power as much as her other abilities, but we’re definitely training around her strength, endurance, and overall toned and shredded aesthetic.

For that we’ll be using strictly calisthenics (as you should know by now), mixed with endurance and high intensity training.

Mikasa just recently came in at number three among the most muscular anime girls of all time – so that’s going to be a big factor in our training as well.

Get ready for intensity, but don’t worry if you’re coming in from a beginner to intermediate perspective – I’ll leave plenty of room for scaling to be done and even give notes.

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Mikasa Calisthenics Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training with 3 days a week with supersets and intensity calisthenics, a day devoted entirely to Training Corps endurance, and a final day that will be a Mikasa Circuit Test to really test your skills either weekly, biweekly, or even monthly.

Want To Upgrade This Workout?

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Mikasa Calisthenics Workout Routine: Sample Schedule

Monday: Survey Corps Calisthenics A

Tuesday: Mikasa Circuit Test

Wednesday: Survey Corps Calisthenics B

Thursday: Training Corps Endurance Work

Friday: Survey Corps Calisthenics C

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

Sunday: Rest Day

Mikasa Calisthenics Workout Routine: Survey Corps Calisthenics A

Warm Up: 

Jog for 10-30 Minutes

(Base the 10, 20 or 30 minutes on your fitness level)

Workout: 

Superset A: 

A. Jumping Lunges

3×30 (total)

B. Wall Sit Hold

3xFailure

Superset B: 

A. Push Ups (or Knee Push Ups)

3×20

B. Plank Hold

3×30-60 seconds

Superset C: 

A. Dips

3×15

B. V-Ups

3×15

Superset D: 

A. Chin Ups (or Pike Push Ups)

3×10

B. Half Burpees

3×10

Mikasa Calisthenics Workout: Mikasa 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!)

Mikasa Circuit Test: Complete 4 Rounds

Run 400M

30 Jumping Jacks

25 Air Squats

20 Sit Ups

15 Push Ups

10 Hanging Leg Raises

Mikasa Calisthenics Workout Routine: Survey Corps Calisthenics B

Warm Up: 

Jog for 10-30 Minutes

(Base the 10, 20 or 30 minutes on your fitness level)

Workout: 

Superset A: 

A. Jump Squats

3×25

B. Glute Bridges

3×15

Superset B: 

A. Decline Push Ups

3×20

B. Hollow Holds

3×30 seconds

Superset C: 

A. Plank to Push Ups

3×15

B. Sit Ups

3×15

Superset D: 

A. Pull Ups (or Pike Push Ups)

3×10

B. Inch Worms

3×10

Mikasa Calisthenics Workout: Training Corps 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

Mikasa Calisthenics Workout Routine: Survey Corps Calisthenics C

Warm Up: 

Jog for 10-30 Minutes

(Base the 10, 20 or 30 minutes on your fitness level)

Workout: 

Superset A: 

A. Bulgarian Split Squats

3×30 (total)

B. Wide to Close Squats

3×20

Superset B: 

A. Wide to Close Push Ups (or Knee Push Ups)

3×20

B. L-Sit Hold

3×30-60 seconds

Superset C: 

A. Skater Lunges

3×20 (total)

B. Lying Leg Raises

3×15

Superset D: 

A. Wide Pull Ups (or Pike Push Ups)

3×10

B. Superman Hold

3×30-60 seconds

Mikasa Calisthenics 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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