Cha Hae-In Workout: Solo Leveling’s Strongest Female Hunter!

We’ve been making it a point to bring in more Solo Leveling characters before the release of the anime, and Cha Hae-In definitely deserves a spot.

We recently had a list of the strongest Solo Leveling characters of all time and Cha Hae-In may not be powerful enough to surpass the overwhelming power of the monarchs, but she’ll definitely be making it into our list of the strongest hunters.

She is the third strongest hunter in Korea, and the strongest female hunter, being an obvious choice for our Solo Leveling Inspired Workouts.

For this one we’ll be training around calisthenics to give the bodyweight members of The SHJ Army another routine to tackle, but be prepared to train hard since we’re training around an extremely powerful character.

Cha Hae-In Stats:

Real Name: Cha Hae-In

Height: Fan Guesstimate = 5’3

Weight: N/A

Anime/Manga: Solo Leveling

Powers: Yes

We don’t have an exact height range for Cha Hae-In, but we do know she’s definitely on the shorter side.

Fans guesstimate her around 5’3 but you can expect her between a 5’2 and 5’4 range to be on the safer side with your guess.

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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Cha Hae-In 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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Cha Hae-In 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 Cha Hae-In I’ll be pulling from her Wiki Fandom page which starts with a super weak bio section:

Cha Hae-In is a Korean S-Rank Hunter and the Vice-Guild Master of the Hunters Guild.

We begin to really learn about her when we move down into her powers and abilities.

They start the section by giving us some information about her overall abilities here:

Cha is the third strongest hunter in Korea after Go Gunhee and Jinwoo, with the latter initially believing that she and Gunhee could be on the same level of power. Goto also considered her competent enough to give his guild’s best hunters a run for their money and even the Ant King considered her to be the most dangerous out of all the Korean hunters in the Jeju Island Raid Party, prompting it to take her out immediately.

From there they go on to discuss her abilities individually, breaking them down one by one as follows:

• Mana Smell: Cha is sensitive to the smell of mana, causing hunters and monsters to smell foul to her. Jinwoo is the only known hunter who does not smell bad to her, due to his status as the Player of the System.
• Master Swordsman: Cha is proficient at swordsmanship and is able to come up with creative and unorthodox ways to kill monsters efficiently. As a testament to her sword-fighting skills, she was able to easily defeat Igris during their sparring session.
• Enhanced Strength: Cha was able to easily defeat Igris in their sparring match, hit Kumamoto in the face with enough force to make him bleed, and decapitate the Ant Queen with one swing of her sword.
• Enhanced Speed: Cha is able to move at superhuman speeds and is well-known amongst the Korean hunting community for just how fast she is in battle. She was also able to easily dodge Igris’ attacks, pummel Kumamoto before he could even react, overwhelm Kanae with her movements, and even dodge some of Beru’s attacks during their sparring match (although it should be noted that he was holding back).
• Enhanced Durability: Cha was able to stay alive for a significant amount of time after the Ant King ruptured some of her organs and continue moving at top speed after the Architect cut clean through her shoulder.
• Sword Dance: Cha significantly increases her attack speed, giving her dance-like movements.
• Sword of Light: Cha transforms her sword into pure light, significantly increasing her cutting power.
• Quake of Provocation: Cha stabs her sword into the ground, creating a small earthquake that damages any enemies caught in its radius.

The things we’re really going to be focusing in on here are her master swordsmanship, and enhanced strength and speed.

That means the goals for our Cha Hae-In Inspired Workout are:

• Cha Hae-In’s Slim and Toned Physique
• Cha Hae-In’s Enhanced Speed and Strength
• Cha Hae-In’s Swordsman Nimbleness

As I mentioned above: we’re going to be completing this one with calisthenics training.

It will be built around an intermediate level but if it seems a bit too difficult to jump into right now you can also start with our Beginner Ninja Workout or one of our other Beginner Workouts.

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Cha Hae-In Workout Routine

Training Volume:

3-5 days per week

Explanation:

For our Cha Hae-In training you’ll be using 3 days of calisthenics training, one day of endurance work, and a final day devoted to a Hunters Guild Circuit Test that you can complete weekly, biweekly or monthly.

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.

Cha Hae-In Workout: Sample Schedule

Monday: Vice Guild Master Bodyweight A

Tuesday: Hunters Guild Circuit Test

Wednesday: Vice Guild Master Bodyweight B

Thursday: Swordsman Endurance Day

Friday: Vice Guild Master Bodyweight C

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Cha Hae-In Workout: Vice Guild Master Bodyweight A

Warm Up:

Jump Rope Skips

3×100

Workout:

Superset A:

A. Close to Wide Push Ups

3×20

B. Dips

3×10

Superset B:

A. Chin Ups

3×10

B. Mountain Climbers

3×20

Superset C:

A. Air Squats

3×20

B. Hanging Leg Raises

3×10

Optional Swordsman Cardio Finisher:

Walk/Run/Jog Based on Fitness Level

Beginner: 1/2-1 Mile

Intermediate: 1-3 Miles

Advanced: 3-5 Miles

Cha Hae-In Workout: Hunters Guild 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!)

Hunters Guild Circuit Test: Complete 5 Rounds for Time

400M Run

30 Mountain Climbers

25 Air Squats

20 Crunches

15 Push Ups

10 Bodyweight Rows

Cha Hae-In Workout: Vice Guild Master Bodyweight B

Warm Up:

Jump Rope Sjips

3×100

Workout:

Superset A:

A. V-Ups

3×20

B. Handstand Push Ups

3×10

Superset B:

A. Wide Grip Pull Ups

3×10

B. Lying Leg Raises

3×20

Superset C:

A. Alternating Pistol Squats

3×20

B. Clap Push Ups

3×10

Optional Swordsman Cardio Finisher:

Walk/Run/Jog Based on Fitness Level

Beginner: 1/2-1 Mile

Intermediate: 1-3 Miles

Advanced: 3-5 Miles

Cha Hae-In Workout: Swordsman 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

Cha Hae-In Workout: Vice Guild Master Bodyweight C

Warm Up:

Jump Rope Skips

3×100

Workout:

Superset A:

A. Regular Push Ups

3×20

B. Plank

3×60 Seconds

Superset B:

A. Pull Ups

3×10

B. Inch Worms

3×20

Superset C:

A. Dips

3×20

B. Glute Bridges

3×10

Optional Swordsman Cardio Finisher:

Walk/Run/Jog Based on Fitness Level

Beginner: 1/2-1 Mile

Intermediate: 1-3 Miles

Advanced: 3-5 Miles

Cha Hae-In 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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