Ryūko Matoi Workout Routine: Train like the Kill La Kill Hybrid!

We can’t have Akame and Leone from Akame ga Kill! and not have Ryuko from Kill La Kill!

I mean, we CAN, but it shouldn’t happen in my opinion.

Ryuko has had enough requests that it warrants her a spot at SHJ regardless, but after just seeing Leone come in with a super intense calisthenics workout I figured now is the perfect time to get enough awesome female in our Anime Workouts Database.

Although, to be fair, we have been seeing at least 1-3 new female characters per week hit the site.

Just to be clear before we get into this one: we are training around Ryuko’s aesthetic, but we’re also dealing with an extremely strong characters on this will be with weights and high volume (for any beginners out there new to scaling).

She’ll be an awesome addition to our Anime Workout Placement Quiz, that’s for sure.

Ryūko Matoi Stats:

Real Name: Ryūko Matoi

Height: 5’3

Weight: 117 lbs.

Anime: Kill La Kill

Powers: Yes

Ryuko is quite short compared the female anime characters we’ve seen, but definitely not the shortest.

We see female anime characters actual come in above some of the male characters quite often.

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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Ryūko Matoi 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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Ryūko Matoi 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 Ryuko Matoi we’re going to be pulling right from her Wiki Fandom page, which starts us off with this brief bio section:

Ryūko Matoi is the main protagonist of Kill la Kill. She transferred to Honnōji Academy searching for the twin of her red Scissor Blade and the person who used it to murder her father, Isshin Matoi.

It is later revealed that Ryūko is the daughter of Sōichirō and Ragyō Kiryūin and the younger sister of Satsuki. It was also revealed that Ryūko had supposedly died after she was born after Ragyō had attempted to fuse her body with Life Fibers, which was declared a failed experiment by Ragyō herself; however, Ragyō’s experiment would later be revealed to be a success. Ryūko was later saved by her father, with her father faking her death and raising her under the alias of Isshin Matoi until his death at the hands of Nui Harime. Six months after Isshin’s death, Ryūko transferred to Honnōji Academy.

When we move down into her powers and abilities section we immediately learn that we have our work cut out for us.

Here’s what they write about her “Natural Abilities”:

Super-human power: Ryūko’s strength, speed, and abilities far surpass that of an ordinary human. From the start, Ryūko was able to take on multiple One-Star students by herself, without the need to wear Senketsu, as seen in episode 1. She became much stronger throughout the series, both on her own and in her synchronization with Senketsu. Even while wearing a scarf with only Senketsu’s eye sewn to it, she was still able to defeat numerous students with new Goku uniforms enhanced by fragments of Senketsu with ease while riding on a motorbike. Her power has increased further when she comes to terms with her true nature as a life-fiber hybrid and thus stops thinking of herself within the bounds of human limitations. In her rage at finding out she is not human she was able to destroy multiple COVERS and free the humans therein with one swing of her scissor blade in episode 20, and also sliced several buildings apart from afar with one blow, all without Senketsu.

Life Fibers infusion: Ryūko is revealed as Ragyō Kiryūin’s second child whose body had been infused with Life Fibers, despite it being perceived as a failure by Ragyō then. It is likely that her incredible potential and her natural ability to synchronize with Life Fibers was a result of this. Ryūko has also demonstrated resilience and superhuman healing on par with Ragyō herself. An example of this is shown when her heart is pulled out her chest by Ragyō; the heart is simply drawn back into Ryūko’s body automatically and the wound seals itself.

This is why we’re going to be working around weight training instead of calisthenics, specifically that first sentence.

Ryuko has all of these abilities (and more) that surpass human limits:

• Strength
• Speed
• Endurance

On top of that we’ll also be factoring in her overall toned and slim physique, and having that play a big (and main) role within our workout and how we structure it as well.

They also go on to talk about her former powers and abilities, but for the sake of learning a bit about her background [more than what I’ve already shared above], I’m going to just touch on her Scissor Blade:

Scissor Blade – Ryūko’s signature weapon is one half of a giant pair of scissors, which she wields as a one-handed, single-edged longsword. The blade is capable of cutting Life Fibers, which are otherwise indestructible. Ryūko alternatively uses it as a makeshift tennis racket during her match against Omiko Hakodate. She obtains the second half of the Scissor Blade after snatching it from Nui Harime in Episode 22.

No, we won’t be learning how to wield the Scissor Blade, unfortunately.

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Ryūko Matoi 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 work with weights, and then one day of endurance and a final day devoted to a Kill La Kill! Circuit Test which you can do weekly, biweekly or monthly (and add endurance work the weeks you don’t do it for that day).

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.

Ryūko Matoi Workout Routine: Sample Workout Schedule

Monday: Life Fibers Full Body A

Tuesday: Kill La Kill! Circuit Test

Wednesday: Life Fibers Full Body B

Thursday: Assassin Endurance Work

Friday: Life Fibers Full Body C

Saturday: Active Rest Day or Full Rest

Sunday: Rest Day

Ryuko Matoi Workout Routine: Life Fibers Full Body A

Warm Up:

800M Jog

Workout:

Superset One:

A. Dumbbell Incline Bench Press

3×10

B. Dumbbell Skull Crushers

3×10

Superset Two:

A. Leg Press

3×10

B. Calf Raises on Leg Press

3×10

Superset Three:

A. Cable Rows

3×10

B. Standing Alternating Dumbbell Curls

3×10 each arm

Superset Four:

A. Arnold Press

3×10

B. Kettlebell Swings

3×10

Ryuko Matoi Workout Routine: Kill La Kill! 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!)

Kill La Kill! Circuit Test: Complete 3 Rounds for Time

30 Mountain Climbers

30 Second Hollow Hold

30 Jump Squats

30 Second Superman Hold

30 Crunches

30 Second Wall Sit Hold

30 Jumping Jacks

Ryuko Matoi Workout Routine: Life Fibers Full Body B

Warm Up:

800M Jog

Workout:

Superset One:

A. Chest Flyes

3×10

B. Cable Pushdowns

3×10

Superset Two:

A. Goblet Squats

3×10

B. Seated Calf Raises

3×10

Superset Three:

A. Wide Grip Pulldowns

3×10

B. Chin Ups

3×10

Superset Four:

A. Standing Dumbbell Front Raises

3×10

B. Hanging Leg Raises

3×20

Ryuko Matoi Workout Routine: Assassin Endurance Training

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

Ryuko Matoi Workout Routine: Life Fibers Full Body C

Warm Up:

800M Jog

Workout:

Superset One:

A. Chest Dips

3×15

B. Seated Dumbbell Overhead Extension

3×10

Superset Two:

A. Hamstring Curls

3×10

B. Quad Extensions

3×10

Superset Three:

A. Deadlifts

3×10

B. Hammer Curls

3×10 each arm

Superset Four:

A. Upright Rows

3×10

B. Sit Ups

3×20

Ryuko Matoi 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

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