Last updated on May 16th, 2025 at 11:31 am
It’s time to bring back Nezuko into our Demon Slayer Inspired Workouts.
We had originally seen her for a cosplay oriented workout with our first Nezuko Workout, but now we’re bringing her back for a Fully Awakened workout that will revolve around calisthenics.
Which is actually perfect timing considering we’ve been bringing back a bunch of anime characters and Demon Slayer characters to give them both a weight training routine AND calisthenics routine – and Nezuko is a fan favorite.
And hey, I’m with you guys, I totally agree that we should have a Nezuko calisthenics routine that you guys can get when taking the Demon Slayer Workout Placement Quiz.
Nezuko Stats:
Real Name: Nezuko Kamado
Height: 5’0
Weight: 99 lbs.
Anime: Demon Slayer
Powers: Yes
This is Nezuko’s height and weight range before she’s fully awakened, but still relevant to our breakdown.
When she transforms into her awakened form during the fight with Daki she becomes bigger and taller – as well as a full body and hair change as well.
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 Demon Slayer Workout Booklet and Unleash Your Inner Slayer!
Nezuko 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 Demon Slayer Workout Placement Quiz Now!
Nezuko 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.
For this part we’re going to still be learning about Nezuko and pulling from her Wiki Fandom page to see exactly how we’re going to be needing to train to become Awakened:
Nezuko Kamado is the deuteragonist of Demon Slayer: Kimetsu no Yaiba. She is a demon and the younger sister of Tanjiro Kamado and one of the two remaining members of the Kamado family. Formerly a human, she was attacked and turned into a demon by Muzan Kibutsuji.
And Dual Shockers breaks down her Awakened Form for us here:
The latest episode featured Nezuko kicking Daki’s head with a powerful kick. Looking at Tanjiro coughing blood, Nezuko loses control and attacks Daki to finish her off. However, Daki easily cuts her enemy in half while also cutting off her arm and leg.
Of course, Nezuko never consumed any human, so Daki initially thought that she wouldn’t be able to regenerate. However, Nezuko quickly restores her body parts, which obviously comes as a shock for Daki. After that, Nezuko transforms into her Berserk Demon form, which is also called her “Awakened Form.”
Interestingly, Nezuko turns into her adult self and breaks off her gag in her new form. She also gets one Whitehorn on her forehead, and a vine pattern covers her entire body, and all of this makes her look more demonic. Interestingly, Nezuko’s physical abilities reach the level of an Upper Rank in her Awakened form. And that’s the reason why she regenerated her body parts so quickly.
From there we can break down her overall abilities before moving into anything else.
The Demon Slayer Wiki Fandom page goes on to talk about how powerful she is, but we want to make sure we hit all the marks:
Overall Abilities: Despite not being a member of the Twelve Kizuki, Nezuko is a very powerful demon. Her most prominent traits is her extraordinary growth rate possibly due to the high amount of blood she received from Muzan Kibutsuji when he turned Nezuko into a demon and the fact that she doesn’t need to consume humans to stay alive. This was shown across many battles in the course of the series where she could defeat her enemies despite being overwhelmed by them in the beginning. She has shown to defeat her enemies by increasing her own physical capabilities, enhancing her regeneration, or developing her own Blood Demon Art in dire situations.
Despite being a young demon, Nezuko has displayed great combat proficiency and skill in battle, overpowering the Temple Demon or the Swamp Demons. Nezuko’s accelerated growth also seems to mirror Tanjiro’s own incredible growth rate, as she could take on members of the Twelve Kizuki and match Upper Rank demons in months. However, the trait that sets her apart from all other demons is the fact that she has the ability to conquer the sun, prompting the Demon King to call her the “chosen demon”.
From there they go on to also talk about her Size Alteration, Blood Control, Pyrokinesis, Regeneration, Abnormal Demon Physiology (and Awakened Form), Sunlight Resistance and more – but we’re specifically going to stick to things we can build this one around.
One thing she gets from being a demon is her immense strength, which they break down like this:
Immense Strength: Nezuko possesses naturally enhanced physical strength as a demon. Even at the start of the series when she first became a demon, she was strong enough to decapitate another demon with a kick. Nezuko also punched the Swamp Demon so hard that he coughed up blood, even overwhelming the demon with powerful punches and kicks. As she has no combat experience, Nezuko relies on brute strength, using her legs as her main weapon to deliver fast and strong kicks. Nezuko has also shown to increase her strength in battles during dire situations, like strengthening her legs to kick back Susamaru’s handballs despite having her legs torn off by them earlier. In her awakened state, she could pierce through the back of an Upper Rank demon with a kick and hold down the clones of Upper Rank Four, Hantengu.
So the main purpose of our routine is going to be:
- Immense Strength
- Nezuko’s Awakened Form Aesthetics
- Demon Powers (Speed, Endurance, and more)
And as I mentioned above we’ll be using calisthenics training to accomplish it.
I’m actually going to be keeping this one built around a beginner to intermediate level with some extra “optional addons” to tack it up a notch considering Nezuko is extremely powerful – but I want to make sure all our beginners get a chance to use the routine as well.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Nezuko Kamado Calisthenics Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be training with 3 days of full body calisthenics that have optional endurance and core built in (you don’t have to add these in but you can if your fitness level calls for it), and then one day of full endurance work and a final day that can either be endurance work or the Awakened Form Circuit Test.
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.
Nezuko Calisthenics Workout Routine: Sample Schedule
Monday: Abnormal Demon Physiology Calisthenics A
Tuesday: Awakened Form Circuit Test (or Endurance Work)
Wednesday: Abnormal Demon Physiology Calisthenics B
Thursday: Demon Endurance Work
Friday: Abnormal Demon Physiology Calisthenics C
Saturday: Optional Endurance Work or Bonus Resources
Sunday: Mandatory Rest Day
Nezuko Calisthenics Workout Routine: Abnormal Demon Physiology Calisthenics A
Warm Up:
5-15 Minute Walk
Optional Awakening Cardio (For Extra Fat Burn/Endurance):
30-45 Minutes of Varied Cardio
Calisthenics Workout:
Air Squats
3×25
Push Ups (or Knee or Pause Push Ups)
3×20
Lunges
3×20 (total)
Plank to Push Ups
3×15
Chin Ups
3×10
Optional Awakened Core Work:
Sit Ups
3×25
L-Sit Hold
3×20-30 seconds
Hanging Leg Raises
3×15-20
Nezuko Calisthenics Workout Routine: Awakened Form 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!)
Awakened Circuit Test: Complete 4 Rounds
Run 400M
20 Air Squats
15 Mountain Climbers
10 Push Ups
Nezuko Calisthenics Workout Routine: Abnormal Demon Physiology Calisthenics B
Warm Up:
5-15 Minute Walk
Optional Awakening Cardio (For Extra Fat Burn/Endurance):
30-45 Minutes of Varied Cardio
Calisthenics Workout:
Bulgarian Split Squats
3×15 each leg
Decline Push Ups (or Knee or Pause Push Ups)
3×20
Glute Bridges
3×20
Dips
3×15
Wide Pull Ups
3×10
Optional Awakened Core Work:
V-Ups
3×25
Superman Hold
3×20-30 seconds
Russian Twists
3×30
Nezuko Calisthenics Workout Routine: Demon 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
Nezuko Calisthenics Workout Routine: Abnormal Demon Physiology Calisthenics C
Warm Up:
5-15 Minute Walk
Optional Awakening Cardio (For Extra Fat Burn/Endurance):
30-45 Minutes of Varied Cardio
Calisthenics Workout:
Skater Lunges
3×15 each side
Wide to Close Push Ups (or Knee or Pause Push Ups)
3×20
Box Jumps
3×20
Skull Crushers
3×15
Pull Ups
3×10
Optional Awakened Core Work:
Sit Ups with Twist
3×30
Hollow Hold
3×20-30 seconds
Lying Leg Raises
3×20-30
Nezuko Calisthenics Workout Routine: Bonus 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
Join The Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL DEMON SLAYER WORKOUT BOOKLET!
More than 10 Workouts for Demon Slayers and even Future Demon Slayer Corps members Inspired by Demon Slayer Characters
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
