Yuno Gasai Workout: Train like The Future Diary Protagonist!

The SHJ Army has spoken, and we need Yuno Gasai within our Anime Inspired Workouts NOW!

Requests for her have come in slowly and surely over time, just not enough to push her high enough up the list to get ahead of all the other fan favorites that have made their way into our database.

Recently though, you guys have rallied together to make it a point to get her here, AND many of you also made sure to let me know that you guys want her among our calisthenics workouts.

And I’m making both those requests happen today.

Being that we’ll never have a full Future Diary mini-database, Yuno will live within our Anime Workout Placement Quizzes!

Yuno Gasai Stats:

Real Name: Yuno Gasai

Height: 5’3

Weight: N/A

Anime: Future Diary

Powers: No

Yuno Gasai comes in among the shorter range among female anime characters.

She’d also be considered below average if we compared her to female celebrities we’ve seen 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.

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Yuno Gasai 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 Calisthenics Workout?
Take The Anime Calisthenics Workout Placement Quiz Now!

Yuno Gasai 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 Yuno I’ll be pulling right from her Wiki Fandom page starting with what they tell us here:

Yuno Gasai is the main female protagonist of the Future Diary series. She is the Second in the Survival Game and she is the owner of the “Yukiteru Diary/ Diary of future love”. She is obsessed with Yukiteru Amano, the main male protagonist of the story. He is her love interest.

This doesn’t give us much to go on, but when we move into her Diary and Abilities section we have a bit more information.

Here’s how they break that down:

Her diary is the Yukiteru Diary, which tells her everything about Yukiteru in ten minute-intervals. While this means that her diary is basically useless by itself, if combined with Yukiteru’s Random Diary that predicts only Yukiteru’s surroundings, they can cover each other’s weaknesses, making the two a fearsome duo. Even while the diary does not help her much by itself, Yuno can more than enough make up for it with her cunning intelligence, which has saved both Yukiteru and herself multiple times. She quickly formulates most of the plans the pair uses to save themselves from the attacks of the other participants. Yuno is also very proficient at quickly determining the weaknesses of certain diary users, like Yomotsu Hirasaka and his blindness, or discovering that Tsubaki Kasugano’s followers were pretending to be dead waiting to ambush them.

From there they also go on to tell us a lot more in this section.

I’ll give you the entirety of it, and then we’ll pick and choose specifics that are relevant to building out this routine:

She is also skilled in setting traps, for example when she booby-trapped an abandoned hotel with multiple tools, such as electronic locks, concrete (gas in the anime) and even a sickle in an elevator (also in the anime). Her intelligence, which is her greatest asset, is displayed when she manages to outwit her opponents such as the very formidable Akise.

Yuno is shown to be quite resourceful. For example, she uses a shard of glass as a mirror to check the position of Minene Uryu during her bombing attack and a pair of stones against Yomotsu to root him out among his copycats.

In addition to intelligence and cunning, perhaps her most fearsome ability is demonstrating proficiency with any type of weaponry she gets her hands on. These include knives, axes, swords, pistols and submachine guns. She is also fairly knowledgeable of poisons and drugs, although she rarely uses them. She has also demonstrated to be quite skilled in infiltration, as she has on more than one occasion entered a building unnoticed even while it was surrounded by the police.

Despite her childish appearance, Yuno has demonstrated impressive feats of physical strength, seen when she freed herself from two boys her age pinning her arms down. Another time is when she broke free of two Omekata Cult members when Tsubaki kissed Yukiteru. She killed them too, despite being severely weakened by the excessive amount of physical activity performed at that time, and subsequently chopped off Tsubaki’s right hand with one strike.

Yuno also possesses divine powers from winning the first Diary Game and inheriting the throne of God. An example of such power is moving enormous structures through her will alone, such as when she tried to crush Yukiteru.

One thing I want to zoom in on is the fact that they say “Despite her childish appearance, Yuno has demonstrated impressive feats of physical strength, seen when she freed herself from two boys her age pinning her arms down.”

Which makes this an extremely fun routine to build considering we get to build it around her lean, slim and toned aesthetic, while also prioritizing her physical strength.

That makes the goals of this one easy to distinguist as well.

Here are our priority goals for our Yuno Gasai Workout:

• Yuno’s Lean and Toned Physique
• Yuno’s Impressive Strength
• Yuno’s Agility and Endurance

And I’ve also listed these in order of importance for our priorities.

For this one I also think it’s entirely capable of achiving with a calisthenics workout – so we’ll be bringing in another routine for all our bodyweight members of The SHJ Army and adding Yuno into the Calisthenics Workouts Database.

Don’t hesitate to scale down as needed, or even start with our Beginner Ninja Workout if that’s easier for you.

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Yuno Gasai Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’ll be training around a fairly basic calisthenics workout that isn’t too far off our beginner routine. That’s because we can definitely accomplish Yuno’s physique and strength with both, so it helps our members who are closer to a beginner level looking to level up when I include workouts like this – and even with that you’ll still be able to scale even more if needed! We’ll have 3 days of calisthenics, one day of entirely endurance work and a final day devoted to a Diary 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.

Yuno Gasai Workout: Sample Workout Schedule

Monday: Survival Calisthenics A

Tuesday: Diary Circuit Test

Wednesday: Survival Calisthenics B

Thursday: Endurance Work

Friday: Survival Calisthenics C

Saturday: Active Rest (Or Optional Bonus Resources)

Sunday: Rest Day

Yuno Gasai Workout: Survival Calisthenics A

Warm Up: 

Walk/Run

15-30 Minutes

Workout: 

Mountain Climbers

3×30

Crunches

3×25

Air Squats

3×20

Push Ups

3×15

Dips

3×10

Bodyweight Rows

3×5-10

Yuno Gasai Workout Routine: Diary 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!)

Diary Circuit Test: Complete 2 Rounds for Time

50 High Knees

40 Box Jumps

30 Sit Ups with Twist

20 Push Ups

15 Lunges [each leg]

10 Plank to Push Ups

Yuno Gasai Workout: Survival Calisthenics B

Warm Up: 

Walk/Run

15-30 Minutes

Workout: 

Jumping Lunges

3×30

Lying Leg Raises

3×25

Glute Bridges

3×20

Decline Push Ups

3×15

Plank to Push Ups

3×10

Pull Ups (or Assisted)

3×5-10

Yuno Gasai Workout: 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

Yuno Gasai Workout: Survival Calisthenics C

Warm Up: 

Walk/Run

15-30 Minutes

Workout: 

Jump Squats

3×30

V-Ups

3×25

Bulgarian Split Squats

3×20 [total]

Incline Push Ups

3×15

Dips

3×10

Chin Ups (or Assisted)

3×5-10

Yuno Gasai 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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