Iskahn Workout: Train like The 10th Champion of Sword Art Online!

Last updated on June 23rd, 2022 at 09:00 pm

We’ve only had a couple Sword Art Online characters to date [so far], and Iskahn is coming in to bring back some life to them. 

We’ve had Kirito and Asuna, and I’m sure after this one you guys will get some more requests into me!

And, if we get another one or two characters I’ll be able to throw up a mini database within our Anime Workouts Database as well.

It’s clear why Iskahn was the next up for our Sword Art Online characters, though; his shredded physique makes him the perfect candidate for a workout at SHJ.

To make it fun for our bodyweight members I’ll also be building this one out with strictly calisthenics movements!

So get ready to get shredded.

He’ll also be living inside of our regular Workout Placement Quizzes until we eventually get enough characters to have a SOA Quiz.

Iskahn Stats:

Real Name: Iskahn

Height: N/A

Weight: N/A

Anime: Sword Art Online

Powers: Yes/No

There’s no height and weight listed for Iskahn, but he comes in looking quite short, but somewhere that would likely put him well below our behemoths but also average height we’ve seen among male anime characters.

And his lean physique is extremely muscular and likely has him carrying a bit more weight than usual with the amount of lean mass he has.

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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Iskahn 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.

Need Help Choosing The Best Anime Inspired Workout?
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Iskahn 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 Iskahn I’ll be pulling right from his Wiki Fandom, which leads us off with this:

Iskahn was a supporting character in the second half of the Alicization Arc, War of the Underworld. He was the Tenth Champion and leader of the Pugilists Guild, as well as a member of the Ten Lords Assembly that controlled the Dark Territory. Iskahn was one of the leaders of the Dark Territory who participated in the battle at the Great Eastern Gate against the Human Guardian Army, commanding the unit of Pugilists. During the battle, Iskahn and his Pugilists were ordered to pursue the decoy unit of the Human Guardian Army when they escaped southwards into the Dark Territory, where Iskahn dueled against Scheta Synthesis Twelve and became interested in her.

We can already tell that Iskahn is a strong character just by the fact that he was the leader AND the Tenth Champion.

But, as we move on, we learn even more about why he’s such a good character for a workout at SHJ.

Normally I wouldn’t include any of a character’s “Personality” section within our research, but for Iskahn it’s actually relevant:

Initially, Iskahn was a man who cared only about his body, uninterested in anything other than strengthening it. The young man had trained his body so extensively that he had absolute confidence in his body being capable of repelling even large-scale Sacred Arts. Due to his Pugilist upbringing, Iskahn regarded anyone who used armour to defend themselves, as well as people lacking in musculature such as Scheta, with contempt and had thus been utterly disinterested in the Human Empire. On the other hand, Iskahn respected true fighters, such as Dark General Shasta, and would be excited to fight against those who trained their bodies and displayed fighting spirit.

That’s just the top section, but the first two sentences as what really matter here.

When we finally move into his Background section (he doesn’t have a powers and abilities section like we’re used to seeing), we can wrap it up and be ready to build this one out:

Iskahn was born into a tribe of Pugilists, a guild that had spent hundreds of years exploring the capabilities of the physical body, surpassing its limits by strengthening their own bodies with incarnation. Like all Pugilists, Iskahn began training at the age of five, snapping progressively tougher blades with his fists while withstanding slashes from weapons without protection. Through this training, Iskahn and the other Pugilists learnt absolute confidence in the resilience of their own body, this strong image about themselves allowing them to use Incarnation to strengthen their body to be as strong as steel.

Now we can easily break down our priorities.

Here are our goals for this workout routine:

• Iskahn’s Shredded and Muscular Physique
• Iskahn’s Enhanced Strength
• Iskahn’s Extreme Training Style

That means we’re going ton have an extreme training volume, but you’ll be able to scale down as needed or even start with our Beginner Ninja Workout.

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Iskahn Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we have three days of super intense calisthenics and HIIT cardio and then one day devoted entirely to long distance cardio endurance work with a final day built around a Pugilist Circuit Test to test our skills at a high intensity level.

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.

Iskahn Workout: Sample Schedule

Monday: Tenth Champion Calisthenics and HIIT A

Tuesday: Pugilist Circuit Test

Wednesday: Tenth Champion Calisthenics and HIIT B

Thursday: Champion Endurance Work

Friday: Tenth Champion Calisthenics and HIIT C

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

Sunday: Rest Day

Iskahn Workout: Tenth Champion Calisthenics and HIIT A

Warm Up: 

2×25 Mountain Climbers

2×25 Double Unders (or Jumping Jacks)

Workout: 

Explosive Push Ups

3×30

Air Squats

3×25

Sit Ups

3×20

Lying Leg Raises with Hip Thrust

3×20

Tricep Extensions

3×15

Chin Ups

3×10

HIIT Finisher [Optional]:

Complete 15-30 Minutes

• Sprint for 60 Seconds
• Walk for 60 Seconds
• Rinse and Repeat

Iskahn Workout: Pugilist 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!)

Pugilist Circuit Test: Complete For Time

Run 1 Mile

Complete 2 Rounds:

50 Push Ups

40 Bicycle Crunches

30 Lunges

20 Slow Mountain Climbers

10 Inch Worms

Iskahn Workout: Tenth Champion Calisthenics and HIIT B

Warm Up: 

2×25 Mountain Climbers

2×25 Double Unders (or Jumping Jacks)

Workout: 

Decline Push Ups

3×30

Glute Bridges

3×25

V-Ups

3×20

Toes to Bar (or Knees to Elbow)

3×20

Dips

3×15

Wall Climbs (or Pull Ups)

3×10

HIIT Finisher [Optional]:

Complete 15-30 Minutes

• Run for 90 Seconds
• Walk for 30 Seconds
• Rinse and Repeat

Iskahn Workout: Champion 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

Iskahn Workout: Tenth Champion Calisthenics and HIIT C

Warm Up: 

2×25 Mountain Climbers

2×25 Double Unders (or Jumping Jacks)

Workout: 

Wide to Close Push Ups

3×30

Bulgarian Split Squats

3×30 [total]

Alternating Toe Tap Crunches

3×20

Hanging Knee Raises with Twist

3×20

Plank to Push Ups

3×15

Wide Pull Ups (or Bodyweight Rows)

3×10

HIIT Finisher [Optional]:

Complete 15-30 Minutes

• Jog for 5 Minuts
• Walk for 2 Minutes
• Rinse and Repeat

Iskahn 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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