Leafa Workout: Train like The Sylph Warrior from SAO!

Last updated on September 5th, 2022 at 10:38 pm

Building out our Sword Art Online Inspired Workouts has been a ton of fun being that we have so many awesome female characters to add into our Anime Workouts Database.

Coming in as our tenth SAO character to hit the site is another fan favorite: Leafa!

Leafa actually made it onto our list of the most popular Sword Art Online characters as number nine on the list!

And, she even made it onto our list of the most powerful Sword Art Online characters as well, except she just slid into that one at number ten – nearly missing her spot.

But clearly Leafa is a fan favorite and also a fun character to be building a workout around; which are two things we love to see added to our databases.

Leafa Stats:

Real Name: Kirigaya Suguha

Height: 5’3

Weight: 119 lbs.

Anime: Sword Art Online

Powers: No/Yes

Leafa is quite short and light, and comes in just under the average height range we’ve seen among female anime characters, superheroes and celebs.

Although she doesn’t fall into the shortest range, she’s right in that middle area.

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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Leafa 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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Leafa 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 Leafa I’ll be pulling right from her Wiki Fandom which starts us off with this:

Kirigaya Suguha, known as Leafa in «ALfheim Online» (ALO), as well as «Project Alicization», where she had temporarily used the Terraria account, is the deuteragonist of the Fairy Dance Arc, one of the main characters of the Girls Ops spinoff, and a reoccurring character throughout the Sword Art Online series. Suguha is the cousin and adoptive sister of Kirigaya Kazuto, but was raised along with him as his sister. In order to protect Kazuto from the wrath of their grandfather when he decided to quit kendo, Suguha became an accomplished kendo practitioner in his stead. While Kazuto was trapped in Sword Art Online, she became interested in seeing the virtual world that he loved, thus she began playing a Virtual Reality Massively Multiplayer Online Role-Playing Game (VRMMORPG) called ALfheim Online as a Sylph warrior, after consulting Nagata Shinichi (Recon), the person with the most experience on games in her class. Her obsession with flight in the game has earned her the nickname «Speedaholic» from Recon.

If we then move down into her abilities they break it down as follows:

As a sylph, Leafa specializes in using wind-attribute and stealth magic, though she also knows several healing spells to use when she is acting as the support for her party.

• Shield magic – A spell which covers the target in a shield that blocks attacks at the cost of the caster’s mana points.
• Concealment magic
  

  – A spell which creates a membrane that hides the caster.

• Healing Magic – Leafa is capable of using several types of healing spells.
• Vacuum blade magic – A spell that allows Leafa to launch five boomerang-shaped blades.
• Wind needle magic
  

  – A spell that allows Leafa to launch twenty wind needles.

• Strength Buff Magic – A spell that buffs allies.

So Leafa isn’t much of a super strong and agile character looking to jump into every fight and lay out the most damage – even though she COULD move and come in with her sword well when needed.

That said, our goals will be fairly fun and easy for some beginners to intermediate levels looking to get in on the training.

The goals for our Leafa Inspired Workout will be:

• Leafa’s Slim and Toned Aesthetic
• Leafa’s Overall Ability / Skill Level
• Leafa’s Speed and Mobility

This will allow for a fun routine, but one built with strictly bodyweight training so anyone can take advantage of it.

It’ll be around an intermediate level so any fitness level should be able to scale and utilize it, but you can also use our Beginner Ninja Workout to start if you’d like as well.

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Leafa Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going with an intermediate level routine which will be a step up from some of our beginners mainly to work around Leafa’s mobility and agility. You can cut out some of the extra core work and intensity if you’d like but we’ll have 3 days a week of base training, a Leafa Circuit Test and a final day devoted to extra endurance work.

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Leafa Workout: Sample Workout Schedule

Monday: Sylph Calisthenics and Mobility A

Tuesday: Leafa Circuit Test

Wednesday: Sylph Calisthenics and Mobility B

Thursday: Player Endurance Work

Friday: Sylph Calisthenics and Mobility C

Saturday: HIIT or Mixed Martial Arts Optional Training

Sunday: Mandatory Rest Day

Leafa Workout: Sylph Calisthenics and Mobility A

Warm Up: 

2×20 Jumping Jacks

2×20 Mountain Climbers

2×20 Second Plank Hold

Workout: 

Air Squats

3×20-30

Bicycle Crunches

3×20-30

Knee Push Ups

15-20

Flutter Kicks

3×15-20

Chair Dips

10-15

Bodyweight Rows

5-10

Leafa Workout: Leafa 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!)

Leafa Circuit Test: Complete 2 Rounds for Time

800M Run

40 Air Squats

30 Sit Ups

20 Close to Wide Push Ups

10 Pull Ups

Leafa Workout: Sylph Calisthenics and Mobility B

Warm Up: 

2×20 Jumping Jacks

2×20 Mountain Climbers

2×20 Second Plank Hold

Workout: 

Glute Bridges

3×20-30

Sit Ups

3×20-30

Incline Push Ups

15-20

Lying Leg Raises

15-20

Plank to Push Ups

10-15

Chin Ups

5-10

Leafa Workout: Player 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

Leafa Workout: Sylph Calisthenics and Mobility C

Warm Up: 

2×20 Jumping Jacks

2×20 Mountain Climbers

2×20 Second Plank Hold

Workout: 

Lunges

3×20-30

Bicycle Crunches

3×20-30

Decline Push Ups

15-20

Russian Twists

3×20-30

Inch Worms

10-15

Wide Pull Ups

5-10

Leafa 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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