Ihwa Hero Killer Workout: Train like Hero Killer’s Anti-Heroine!

It’s finally time to get our Ihwa Hero Killer inspired workout.

If you aren’t a Hero Killer fan…yet…you’ll want to check it out and learn just how incredible Ihwa is.

But, don’t fret, you can still jump into this workout if you’d like to, which is going to be a super intense, high volume calisthenics workout.

Which means if you’re a bodyweight training member of our SHJ Army you need to buckle up, because you’re in for a fun one.

Don’t worry if you’re not ready to jump into a high volume routine just yet, I’ll also be breaking down some alternatives in order to work your way up to this one as well.

Ihwa Stats:

Real Name: Ihwa

Height: N/A

Weight: N/A

Anime/Webcomic: Hero Killer

Powers: Yes

We don’t have any specific stats for this one but she’s shown to be around average height and we can clearly see she is well defined and strong.

Her Fandom pages make specific mention to her muscular but slim build, which we’ll discuss more in her workout research section.

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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Ihwa 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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Ihwa 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 Hero Killer Ihwa we’ll be pulling from both her Hero Killer Fandom and her Hero Fandom (ironically) to learn more about what we’ll be using to build out our workout.

Here’s how they start us off:

Ihwa is the titular main protagonist of the webcomic series, Hero Killer. An anti-heroine that goes under the alias of “Hero Killer” whom hunts down and kills corrupted heroes in hopes of finding the one who murdered her sister.

From there we can also make mention specifically to her appearance before we move into discussing her abilities.

Here’s what her Hero Killer Fandom shares about it:

Ihwa is a pretty young woman with silverish-white hair, eyelashes, and red eyes. She usually wears an open red jacket with a black shirt underneath, black pants, and white shoes. Ihwa has a muscular yet slim build which does not show through her clothes.

While disguised as Kasha her appearance is overall the same except for the black hair and the various outfits she switches into.

The main thing we’re taking from this one is how they make mention to her “muscular, yet slim build”.

We’ll definitely be training with progressive overload to continuously step it up a notch with our calisthenics training, looking to eventually get to the skill level we see Ihwa show off in Hero Killer, but we’ll also be focusing on staying very slim and toned as well (as opposed to thick muscle mass).

From there we can move down into her abilities, which start off by discussing her overall skill level:

Overall Skill Level: Ihwa is one of the few villains recognized by Engen for not only her strength, but her immense and sleeping potential. Potential that is so great that it is described to be able to ‘consume the world’ if it is to be left unchecked. Upon killing her first hero, Ihwa was immediately under the watch of the Nameless due to her immense power. Despite being mostly unaware of the world around her at large and the true power of those she plans to kill, Ihwa is capable of contending and battling almost any hero and villain she comes across. As she is a gift user she is incredibly capable in her physical prowess which she masterfully combines with her gifts. Ihwa is also able to house multiple gifts with little to no Ill effects, a feat that was thought impossible.

From there they also discuss her superhuman strength:

Superhuman Strength: Ihwa is quite powerful even without the usage of gifts allowing her to be able to end solid concrete, easily overpower gift users such as Jade, and Greyman. Even allowing her to block attacks from heroes and villians that have their gifts in use while she has none active. As powerful as she is, especially when it comes to fighting, her exceptional strength can often be augmented to further levels with the usage of Jade’s gift a go to for her in many scenarios. Her unique strength seems to come from her almost daily training(along with a gift user’s physique and est), and natural abilities. With her strength she can even take contend with Jintae Yang with nothing but raw power alone.

If we jump over to her Hero Fandom they have a full list of powers and skills that list her intelligence, stealth, hand to hand combat and martial arts, leadership, power absorption, and more.

They also move down to specifically discuss her martial arts and stealth:

Upon many of years of training, Ihwa has managed to master multiple forms of fighting styles, from hand to hand combat, to basic martial arts, and weaponry, she also had a great knowledge on when to take advantage of a person’s weakness and immediately strikes the finishing blow the moment when she spots the perfect moment, making her professional in martial arts, and also being a stealthy person.

We clearly have our work cut out for us, but this is going to be a fun one to build.

The goals for our Ihwa Hero Killer Inspired Workout are:

• Ihwa’s Muscular but Slim Aesthetic
• Ihwa’s Acrobatic Ability, Body Control & Endurance
• Ihwa’s Strength, Nimbleness and Stealth

We’ll be pulling training from a bunch of gymnasts we’ve seen on the site as well as celebrities and top performers with similar aesthetics, like Alicia Vikander in Tomb Raider or Maggie Q.

Very slim but muscular and strong.

Because we’re going to eventually be looking to scale up to one arm pull ups and incredible gymnast maneuvers, this one will be high volume and a bit difficult to jump right into for beginners.

That said, you can start with our Beginner Ninja Workout or even one of our other Beginner Workouts if you need to.

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Ihwa Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be working around 3 days of high volume calisthenics and acrobat training, mixing in what we’ve learned from research on actual Olympic level gymnasts and even acrobats, and then we’ll also have a day devoted to hero endurance and one final day for you to test your skills either weekly or biweekly on a Swordsman Circuit Test (which will also be sticking to calisthenics and endurance work).

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.

Ihwa Workout: Sample Schedule

Monday: Hero Killer Calisthenics A

Tuesday: Vigilante Circuit Test

Wednesday: Acrobat Calisthenics B

Thursday: Anti-Heroine Endurance Work

Friday: Acrobat Calisthenics C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Ihwa Workout: Hero Killer Calisthenics A

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Clap Push Ups

3×20

B. L-Sit Hold

3×30 Seconds

Superset Two: 

A. Air Squats

3×20

B. Superman Hold

3×30 Seconds

Superset Three: 

A. Dips

3×15

B. Hollow Hold

3×30 Seconds

Superset Four: 

A. Pull Ups

3×10

B. Plank Hold

3×60 Seconds

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Ihwa Workout: Vigilante 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!)

Vigilante Circuit Test: Complete 2 Rounds for Time

800M Run

50 Push Ups

40 Sit Ups

30 Double Unders

20 Hanging Leg Raises (or Lying)

10 Box Jumps

Ihwa Workout: Hero Killer Calisthenics B

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Decline Push Ups

3×25

B. Superman Hold

3×30 Seconds

Superset Two: 

A. Glute Bridges

3×20

B. Hollow Hold

3×30 Seconds

Superset Three: 

A. Plank to Push Ups

3×15

B. L-Sit Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Side Planks

3×30 Seconds Each Side

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Ihwa Workout: Anti-Heroine 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

Ihwa Workout: Hero Killer Calisthenics C

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Wide to Close Push Ups

3×30

B. Hollow Hold

3×30 Seconds

Superset Two: 

A. Wide to Close Squats

3×20

B. L-Sit Hold

3×30 Seconds

Superset Three: 

A. Skull Crushers

3×15

B. Superman Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Straight Arm Plank Hold

3×60 Seconds

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Ihwa 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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