Shuri Workout: Train like The New Black Panther!

Last updated on October 30th, 2024 at 05:52 pm

We obviously have had Black Panther and Killmonger, but since the release of our new Black Panther it was time to bring in M’Baku and now Shuri.

This one is going to be fun considering Shuri allows us to bring in another awesome weight training routine for our girls in The SHJ Army that don’t necessarily want to lift heavy but still like getting in there and training with weights.

Lately we’ve been getting a lot of calisthenics workouts within our female characters in the Anime Workouts Database and even past Superhero Workouts – but Shuri is here to switch things up a bit for us.

Shuri Stats:

Real Name: Shuri

Height: 5’8

Weight: 130 lbs.

Comics: Marvel

Powers: Yes

Shuri is actually quite tall, coming in at a taller range among female characters we’ve seen at SHJ.

She has a few inches on the average height that we’ve seen among female superheroes, anime characters and celebrities.

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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Shuri 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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Shuri 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 Shuri I’ll be pulling right from her Wiki Fandom page, which doesn’t start with a bio section, but does have an origin section that we’ll utilize in its place:

The Princess of Wakanda, Shuri is the sister of Black Panther, and an heiress to the throne of Wakanda. She is the youngest child of T’Chaka, his only daughter and only biological child with Queen Ramonda, his third wife. From a very young age, Shuri has wanted to become the first woman to become the Black Panther. Against her mother’s wishes, she broke into the arena to challenge her uncle S’yan for the title of Black Panther, but was unable to reach the ring before another fighter defeated S’yan and claimed the title. When the victor was unmasked, it was none other than Shuri’s older brother T’Challa.

We also have a good idea of her aesthetic, which is pretty clear from the images I’ve decided to use – and this will be a big part of our goals for our workout as well.

We’ll need to accomplish a mix of a lean and toned physique with extreme strength, speed and stamina (among other things).

Here’s how her Wiki breaks down some of her powers and abilities:

• Superhumanly Acute Senses: Shuri boasts greater sensory clarity than an ordinary human or even the finest human athlete. With vision extending into the ultraviolet and infrared areas of the electromagnetic spectrum, allowing her to see in near-total darkness and retain the same level of acuity. Hearing is similarly enhanced, as such Shuri can detect sounds that others cannot. Sounds that ordinarily could not be heard at incredible distances away. Shuri’s sense of smell also enables her to memorize scent and individual musks for the recognition of people/objects by scent alone, even if they are well hidden. Her sense of taste is equally augmented to where she can taste the exact ingredients of any particular food she’s eaten.
• Peak Human Strength: Shuri’s physical strength had been bolstered well into peak and superhuman levels. Easily capable of rending and tearing complex mechanical apparatuses apart with her bare hands.
• Peak Human Speed: As the Black Panther, Shuri can run, jump and move at speeds superior to those of any Olympic-class runner. Her top speed remains undisclosed but is clearly fast enough to strike and evade faster than the eye can follow.
• Peak Human Stamina: Shuri’s body eliminates the excessive build-up of fatigue-producing poisons in her muscles and her musculature generates considerably less fatigue toxins than the muscles of an ordinary human being, gifting Shuri with superhuman levels of stamina, exceptional endurance, and lung capacity; in all physical activities.
• Peak Human Durability: Her skin, muscle, and bone tissues are augmented to levels that are much denser and harder than an average human, making her far more durable and resistant to damage to various degrees.
• Peak Human Healing: Shuri’s enhanced healing speed and capabilities allows her to have a conditioned metabolism and immune system that enables extraordinarily efficient healing.
• Peak Human Agility: Shuri’s equilibrium, balance, flexibility, dexterity, and bodily coordination are enhanced to levels superior to the finest human athlete who has ever competed. Thus, giving her feline maneuvering and reactions above the norm.
• Peak Human Reflexes: Shuri’s reaction time are beyond the natural limits of an Olympic-level athlete, allowing her to dodge heavy arms fire even from point-blank range with ease.

Like her brother, T’Challa, these powers come from the enhancement of the Heart-Shaped Orb.

Shuri also has Djalia Enhancements that include being able to transform into either a flock of black birds or single enormous black one – as well as enhanced speed, stone form, size alteration and more.

For the most part, though, we’ll be training around her aesthetic and Heart-Shaped Orb abilities.

To be clear, our Shuri Inspired Workouts are going to be:

• Shuri’s Enhanced Speed and Strength
• Shuri’s Enhanced Stamina and Agility
• Shuri’s Lean and Toned Physique

To accomplish this, as I mentioned above, we’ll be utilizing weight training.

This one won’t be too extreme, but could still definitely feel daunting for a beginner, so if that’s you: you can also start with our Beginner Behemoth Workout or even Beginner Ninja Workout if you’re looking to start with some basic calisthenics to get your feet wet.

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Shuri Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’ll be training with 3 days of hybrid training (mixture of weights and calisthenics), a day of endurance work, and a final day devoted to a Defense Force Circuit Test that will put our work to the test. You can complete the test weekly, biweekly or monthly, and sub extra endurance on the weeks you don’t utilize it.

Want To Upgrade This Workout?

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Shuri Workout: Sample Workout Schedule

Monday: Heart-Shaped Orb Hybrid Full Body A

Tuesday: Wakanda Circuit Test

Wednesday: Heart-Shaped Orb Hybrid Full Body B

Thursday: Superhero Endurance Training

Friday: Heart-Shaped Orb Hybrid Full Body C

Saturday: Optional Additional Training

Sunday: Rest Day

Shuri Workout: Heart-Shaped Orb Full Body A

Warm Up: 

Incline Walk

10-20 Minutes

Workout: 

Tri-Set A

A. Incline Dumbbell Press

3×12, 10, 8

B. Tricep Dips

3×10-15

C. Curl to Press

3×10-12

Tri-Set B:

A. Goblet Squats

3×15-20

B. Chin Ups

3×8-12

C. Sit Ups

3×20

Endurance Finisher:

Complete 20-30 Minutes:

• Sprint 1 Minute
• Walk 1 Minute

Shuri Workout: Wakanda 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!)

Wakanda Circuit Test: 4 Rounds for Time

800M Run

30 Sit Ups

20 Kettlebell Swings

15 Push Ups

10 Curl to Press

5 Lunges each leg

Shuri Workout: Heart-Shaped Orb Hybrid Full Body B

Warm Up: 

Incline Walk

10-20 Minutes

Workout: 

Tri-Set A

A. Seated Overhead Press

3×12, 10, 8

B. Plank to Push Ups

3×10-15

C. Chest Flys

3×10-12

Tri-Set B:

A. Kettlebell (or DB) Deadlift

3×15-20

B. Jumping Lunges

3×8-12 each leg

C. Lying Leg Raises

3×20

Endurance Finisher:

Complete 20-30 Minutes:

• Sprint 30 seconds
• Walk 90 second

Shuri Workout: Superhero 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

Shuri Workout: Heart-Shaped Orb Hybrid Full Body C

Warm Up: 

Incline Walk

10-20 Minutes

Workout: 

Tri-Set A

A. Kettlebell Swings

3×12, 10, 8

B. Chest Dips

3×10-15

C. Close to Wide Push Ups

3xFailure

Tri-Set B:

A. Leg Press

3×15-20

B. Bent Over DB Rows

3×8-12

C. Plank Hold

3×60 seconds

Endurance Finisher:

Complete 20-30 Minutes:

• Sprint 2 Minutes
• Walk 2 Minutes

Shuri 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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