Last updated on November 21st, 2022 at 11:26 am
Mitaka literally took over for another character this week to join our Chainsaw Man Inspired Workouts.
I had the full lineup set for this week’s six new workouts and then we had a flood of requests come in for Asa Mitaka through the form and one social and I had no choice but to prioritize here.
And, I’ll also admit that I wanted to get another female character up this week for you guys as well, so she was perfect to be able to do just that.
Mitaka will bring us in at an even three female calisthenics workouts and three female weight training workouts among our Chainsaw Man characters, which is also pretty awesome.
And if that wasn’t clear: this one will be built around calisthenics training for all our bodyweight members of The SHJ Army out there.
Asa Mitaka Stats:
Real Name: Asa Mitaka
Height: N/A
Weight: N/A
Anime: Chainsaw Man
Powers: Yes
We don’t have any specific stats for Asa Mitaka, but she is said to be “average” build, which would put her between 5’5-5’7 if we go off of what we are used to seeing for female anime and superhero characters here at SHJ.
Based on her build she’d also likely be 105-125 lbs. but that’s always a hit or miss with characters, so it really could be anything.
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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Asa Mitaka 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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Asa Mitaka 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 Asa Mitaka we’ll be pulling right from her Wiki Fandom page which leads us off with this:
Asa Mitaka is a high school student who became the host of the War Devil, Yoru, making her the War Fiend. She attends Fourth East High School.
As I mentioned above they also go on to tell us about her build, which they describe as follows:
Asa is a high school girl of average build and height. She has brown eyes and black hair that is sometimes colored with a purple tint. Her hair is just past shoulder length and she wears it in two low twin tails. When possessed by the War Devil, her appearance changes somewhat. Her hair is usually worn loose, multiple scars appear across her left cheek and nose, and her eyes have a spiral pattern similar to Makima’s.
And, I specifically expand on her appearance section for this one being that a large part of the influence for this workout will be cosplay-oriented, AKA shooting for a Mitaka aesthetic.
That said, Asa Mitaka also has some awesome powers and abilities for us to work around as well.
When we move down into that section here is what they break down for us:
War Devil Possession: After having her body and half her brain taken over by the War Devil, while still retaining her consciousness, Asa is able to tap into the powers of the War Devil. These Powers include:
Enhanced Speed: After becoming host of the War Devil, Asa’s speed is improved to the point that she is able to move very quickly, easily jumping around and dodging attacks from the contracted Class President.
Enhanced Strength: After becoming host of the War Devil, Asa’s strength is improved to the point that she is able to pull Tanaka’s head off his shoulders and spinal cord out of his body, requiring a great deal of force, and is able to easily carry objects as big as herself with one arm over her head.
We love working around speed and strength.
They also go on to talk about her weapons creation, which they start like this:
As a host of the War Devil, Asa is able to use the abilities of the War Devil to turn anything that belongs to her into a weapon. This includes both objects and living things. She can manipulate the detached body parts of other people and form them into weapons. This does not appear to immediately kill the victim, as they can still scream in pain even after having their head detached from their body. This seems to only happen when the body or body part is considered a belonging of the War Devil, either after being taken by force via being cut off and stolen, or if someone is devoted enough to the War Devil to make them its belonging.
This isn’t really helpful for our workout, but it does bring some value knowing she is a character that is good with wielding weapons.
That said, the goals for our Asa Mitaka Inspired Workout will be:
- Asa Mitaka’s Aesthetic (Cosplay Oriented)
- Asa Mitaka’s Enhanced Strength
- Asa Mitaka’s Enhanced Speed
For this we’re going to be using calisthenics, which will be perfect to get her physique as well as he nimble movement.
This one will be built around an intermediate level, but can be scaled down pretty easily.
That said, if you’d like to start with our Beginner Ninja Workout that is a great beginner routine that can be used to work your way up to this one.
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Asa Mitaka Workout Routine
Training Volume:
3-5+ days per week
Explanation:
In order to turn ourselves into Asa Mitaka we’ll be training 3 days a week with a fairly intense calisthenics routine that will also look to increase our speed and, obviously, our strength. We’ll also have a War Devil Circuit Test that you can complete weekly, biweekly or monthly as you’d like to add in, as well as a final day devoted entirely to endurance…because who do you think is getting winded first…you or a War Fiend?
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Asa Mitaka Workout: Sample Workout Schedule
Monday: Possession Calisthenics A
Tuesday: War Devil Circuit Test
Wednesday: Possession Calisthenics B
Thursday: War Fiend Endurance Work
Friday: Possession Calisthenics C
Saturday: Optional Rest or additional Resources
Sunday: Rest Day
Asa Mitaka Workout: Possession Calisthenics A
Warm Up:
Jump Rope
3×50-100
Mountain Climbers
3×20-30
Workout:
Decline Push Ups
3×20-30
Pause Squats
3×20-30
Superset A:
A. Sit Ups
3×15-20
B. Dips
10-15
Superset B:
A. Pull Ups
3×8-12
B. Hollow Hold
3×30 seconds
Asa Mitaka Workout: War Devil 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!)
War Devil Circuit Test: Complete 10 for Time
30 Second Sprint
10 Push Ups
5 Sit Ups
10 Lunges [total]
5 Half Burpees
10 Plank to Push Ups
Rest 30-60 seconds IF NEEDED.
Asa Mitaka Workout: Possession Calisthenics B
Warm Up:
Jump Rope
3×50-100
Mountain Climbers
3×20-30
Workout:
Wide to Close Push Ups
3×20-30
Lunges
3×20-30
Superset A:
A. Hanging Leg Raises
3×15-20
B. Plank to Push Ups
10-15
Superset B:
A. Chin Ups
3×8-12
B. Plank Hold
3×60 seconds
Asa Mitaka Workout: War Fiend 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
Asa Mitaka Workout: Possession Calisthenics C
Warm Up:
Jump Rope
3×50-100
Mountain Climbers
3×20-30
Workout:
Explosive Push Ups
3×20-30
Wide to Close Air Squats
3×20-30
Superset A:
A. V-Ups
3×15-20
B. Chair (or Bench) Dips
10-15
Superset B:
A. Wide Pull Ups
3×8-12
B. Superman Hold
3×30 seconds
Daily Asano Run:
Run 60 Minutes
Asa Mitaka Workout: 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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