We’re bringing back Tokyo Revengers this week with none other than Smiley!
We already know season two is coming soon and we have to be prepared ahead of time for the flood of requests that are going to be coming in.
The last season exploded us (me) with requests and we our Tokyo Revengers Inspired Workouts [mini-database] quickly became one of the biggest among our entire Anime Workouts Database.
Nahoya Kawata already has enough requests to make him a priority this week, which makes it even easier for us.
Nahoya Kawata Stats:
Real Name: Nahoya Kawata
Height: 5’7
Weight: 123 lbs.
Anime: Tokyo Revengers
Powers: No
Nahoya Kawata, AKA Smiley, comes in right around the average height we’ve seen among male anime characters.
Though that height range has been slowly growing as we see more behemoths and taller (and older) male characters.
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.
Grab The Unofficial Tokyo Revengers Workout Booklet and Unleash Your Inner Fighter!
Nahoya Kawata 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.
Take The Tokyo Revengers Workout Placement Quiz Now!
Nahoya Kawata 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 Nahoya Kawata I’ll be pulling right from his Wiki Fandom page starting with what they give us for his bio section:
Nahoya Kawata, or Smiley, is the Fourth Division Captain of the Tokyo Manji Gang. He is the older twin brother of Souya Kawata.
This doesn’t tell us much, but we can clearly tell he’s a good fighter just by seeing he is the Fourth Division Captain of the Tokyo Manji Gang.
That said, we can move down into his fighting prowess to really pull exactly what we need to be able to build out our workout:
Smiley is recognized as one of Toman’s most formidable fighters. During the battle between Toman and Tenjiku, Shion Madarame noted that Toman was easy to defeat due to the absence of the gang’s strongest members, one of which was Smiley who was struck with a steel pipe and eventually hospitalized hours before the fight. Angry also continuously stated that Smiley would have beaten Ran and Rindo Haitani if only he was present and praised his brother for knowing what to do in his stead. Indeed, Smiley displays a skillful performance when fighting and always knows what to do when put in danger. He also has his limits when he fights but shows no mercy when he is challenged, as seen when he attacked and won against Kakucho, a Tenjiku Heavenly King, after Tenjiku’s raid on the First Division.
You read that right: “one of Toman’s most formidable fighters.”
We clearly have our work cut out for us here.
We’ve had a good handful of both weight training and calisthenics training within our Tokyo Revengers Workout Database, but for this one we’re sticking to bodyweight training.
The goal for our Nahoya Kawata Inspired Workout (our Smiley Inspired Workout) are:
- Smiley’s Lean, Toned and Slim Physique
- Smiley’s Fighter Endurance and Speed
- Smiley’s Body Control (Calisthenics/Core)
I would normally want to make this routine slightly advanced but I’m actually going to be making it an intermediate level workout so we can get enough people in here actually being able to jump right in.
I know we have some younger members who have requested Smiley and other Tokyo Revengers workouts, so this makes the most sense for everyone while still being able to accomplish our goals.
If it’s still a bit intense for you guys, you’re obviously welcome to scale down as needed, but also can start with our Beginner Ninja Workout or any of our Beginner Workouts as well.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Nahoya Kawata Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be training with 3 days of calisthenics (which will scale up in intensity – so if you want to just use the first day 3 times you can), one day of entirely endurance work, and a final day devoted to a Fourth Division Captain Circuit Test (which can be subbed out for another endurance day).
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.
Nahoya Kawata Workout: Sample Schedule
Monday: Smiley Strength and Core Calisthenics A
Tuesday: Fourth Division Captain Circuit Test
Wednesday: Smiley Strength and Core Calisthenics B
Thursday: Toman Endurance Work
Friday: Smiley Strength and Core Calisthenics C
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Nahoya Kawata Workout: Smiley Strength and Core Calisthenics A
Warm Up:
10-30 Minutes of Varied Cardio
Walk/Run/Row/Bike/Elliptical/Stair Master
Workout:
Push Ups
3×20-30
Air Squats
3×20-30
Sit Ups
3×15-25
Lying Leg Raises
3×15-25
Dips
3×10-15
Pull Ups
3×5-10
Nahoya Kawata Workout: Fourth Division Captain 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!)
Fourth Division Captain Circuit Test: Complete 3 Rounds for Time
Run 400M
10 Half Burpees
20 Decline Push Ups
10 Double Unders
20 Crunches
10 Wall Climbers
20 Second Hollow Hold
10 Air Squats
Nahoya Kawata Workout: Smiley Strength and Core Calisthenics B
Warm Up:
10-30 Minutes of Varied Cardio
Walk/Run/Row/Bike/Elliptical/Stair Master
Workout:
Decline Push Ups
3×20-30
Lunges
3×20-30
V-Ups
3×15-25
Hanging Leg Raises
3×15-25
Tricep Extensions
3×10-15
Chin Ups
3×5-10
Nahoya Kawata Workout: Toman 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
Nahoya Kawata Workout: Smiley Strength and Core Calisthenics C
Warm Up:
10-30 Minutes of Varied Cardio
Walk/Run/Row/Bike/Elliptical/Stair Master
Workout:
Wide to Close Push Ups
3×20-30
Wide to Close Air Squats
3×20-30
Sit Ups with Twist
3×20-30
Russian Twists
3-20-30
Plank to Push Ups
3×10-15
Wide Pull Ups
3×5-10
Nahoya Kawata 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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A Dozen Different Workouts for Presidents, Vice Presidents and Members of Toman, Brahman, Valhalla, Moebius and ANY other Gangs!
(Unofficial Workouts Inspired by Characters)
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