Last updated on April 11th, 2023 at 01:17 pm
We technically already have a Tanjiro Kamado Cosplay Workout which allows us to train around his physique more than his abilities and lore as well which was built with calisthenics, but that was also before he got even more jacked.
Though we do have one built around his buff physique, abilities and lore, it’s is made with weight training – so I want to take all of this and finally get a calisthenics workout that focuses on new [more jacked] physique, powers and abilities, and lore, for him added as well.
This week it’s actually going to be very Tanjiro Kamado oriented considering we’ll also be getting a diet plan built around his stats, and what we know about his nutrition, added to our Anime Diet Plans.
We’ve already seen Inosuke and Zenitsu, so this one went a bit backwards, but it had to do with requests coming in that were revolving around the release of our Unofficial Demon Slayer Cookbook.
Tanjiro Kamado Stats:
Real Name: Tanjiro Kamado
Height: 5’5
Weight: 134 lbs.
Anime/Manga: Demon Slayer
Powers: Yes
Tanjiro is actually quite short, though this short range used to be the average height for male anime characters we’ve seen at SHJ, he stands over a full foot shorter than what we’d consider a behemoth among our Anime Workouts Database.
That said, we still get a lot of our main characters coming in at this shorter range which has our average height range around 5’6-5’8 now.
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.
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Tanjiro Kamado 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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Tanjiro Kamado Calisthenics 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.
We have already broken down background and abilities for Tanjiro, but we’ll be doing it again for this one as a refresher and also a way to really hone in on specifics we want to make a priority within our workout.
Here’s a bio section his Fandom page starts us off with:
Tanjiro Kamado is the main protagonist of Demon Slayer: Kimetsu no Yaiba. He is a Demon Slayer in the Demon Slayer Corps, who joined to find a remedy to turn his sister, Nezuko Kamado, back into a human and to hunt down and kill demons, and later swore to defeat Muzan Kibutsuji, the King of Demons, in order to prevent others from suffering the same fate as him.
Before he became a Demon Slayer, Tanjiro was a coal burner before his entire family was slaughtered by Muzan while his younger sister, Nezuko, was turned into a demon.
From here I want to jump into his appearance section, but only a piece of it from the beginning that they give about his height and build (considering we covered the rest in the cosplay workout about his earrings, attire and more):
Tanjiro is a young man of average height with fairly tanned skin and an athletic, muscular physique.
I want to make note that even the Fandom page considers Tanjiro’s height “average” when set against anime characters, and they also immediately discuss his athletic and muscular physique, which will still be a big part of what we strive for in this workout.
When we move down into his powers and abilities section we learn a lot more about what we’ll be dealing with, stacked on top of his shredded physique.
To start it off we are going to be pulling from what they tell us about his overall abilities, which I’ll be giving the initial part of (though it goes on for what feels like an endless body of text):
Overall Abilities: From the beginning, Tanjiro was shown to be a prodigious fighter, having a strong natural aptitude for combat, especially in swordsmanship. Tanjiro was already introduced to have above average human abilities, like honed senses, a sharp sense of smell, immense willpower and great intellect. His naturally obtained abilities go so far as to allow him to outsmart and catch Giyu Tomioka, one of the most powerful Demon Slayers, off guard and nearly land a fatal blow on him despite being clouded with intense emotions. Moreover, in his first encounter with a demon, Tanjiro managed to slash the neck of the Temple Demon and impress him, later being able to fend the demon off with a regular hatchet and come up with unique solutions such as using his durable head to headbutt the Temple Demon and also using his hatchet to pin him down and prevent him from moving.
We know immediately, and most likely before even going into this one, that we’re going to be working around an extremely powerful character.
From there his Fandom page goes on to talk about his Demon Slayer Mark, enhanced senses, accuracy and smell, and even his hard skull, genius level intellect and total concentration breathing.
What we really want to know for this one, though, is his physical abilities, which are broken down one by one here:
Enhanced Strength: After his training at Mount Sagiri, Tanjiro has gained incredible arm and leg strength and has demonstrated a great use of it, jumping over the humongous Hand Demon, and leaping over buildings effortlessly. Tanjiro also casually broke Genya’s arm and later shattered Inosuke’s ribs and sent him flying, all with a single punch. With his katana, he could slice through gigantic boulders and entire trees. While training, Tanjiro is capable of doing hundreds of push-ups at once along with a plethora of other strength-related exercises. When he was posing as a courtesan, he was shown to carry dozens of large boxes easily and when he was angered, he ripped off an Upper Rank’s leg. When he was training with Gyomei Himejima, he was tasked with lifting three enormous logs on his back and pushing a boulder through town. He later managed to cut off Akaza’s head, a feat which even Kyojuro couldn’t accomplish.
Immense Speed & Reflexes: Tanjiro possesses tremendous speed and reflexes; even before entering Final Selection, he is shown being able to travel faster than the eye can see and outpace Sabito, an extremely skilled swordsman who was initially able to easily move faster than Tanjiro can process. Furthermore, he can react to the blistering movement speeds of demons even before he started using Total Concentration Breathing. After a few months of training at the Butterfly Mansion, his speed and reflexes could match those of the strongest members of the Lower Ranks of the Twelve Kizuki. When angered, he was able to move faster than Daki, an Upper Rank demon, could even react.
Immense Stamina & Endurance: Tanjiro has incredible stamina and endurance, even before he became a Demon Slayer, showed when he had to train in a mountain with oxygen levels lower than that of a thick bog, dodging armed booby traps, running up and down the mountain constantly, and improving his swordsmanship skills and physique all while under these harsh conditions for around two years. His stamina and endurance was further improved having mastered Total Concentration: Constant, allowing him to stay in the Total Concentration Breathing state 24/7. His stamina was increased even further after he mastered the Hinokami Kagura, the same Breathing Style which allowed his sickly father to dance from dusk till dawn in the snow while barely clothed. Through the use of Recovering Breathing, Tanjiro can quickly recover from fatigue and was able to subdue a berserk Nezuko despite crossing his stamina limit and nearly losing his life a few moments prior. Despite having his jowl stabbed by Gyutaro’s kama, Tanjiro barely showed any signs of pain at all.
Another thing we have to factor in is the fact that Tanjiro is obviously a master swordsman after his training.
We have built routines around some of the greatest anime swordsman at this point in SHJ so we’re no newbies to that – but I’m going to be adding in specific movements and also core work for body control to be able to move the way Tanjiro does.
Which makes the goals for our Tanjiro Kamado Calisthenics Inspired Workout as follows:
- Tanjiro’s Shredded Muscular Physique
- Tanjiro’s Enhanced Strength and Speed
- Tanjiro’s Immense Endurance and Body Control
We’re dealing with an extremely powerful character, AND we already have a scaled down calisthenics workout for cosplayers, so this one is definitely going to be intense.
We have seen Tanjiro doing weight push ups, and out there running with Zenitsu and Inosuke – as well as tons of sword training even after his initial training to become worthy of being a Demon Slayer.
That said, we’re going to have a bunch of volume to make this happen – and if you want to scale down you can utilize our Beginner Ninja Workout or even the Tanjiro Kamado Cosplay Workout.
Either way your goal should be to work your way up to this one with progressive overload.
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Tanjiro Kamado Calisthenics Workout Routine
Training Volume:
3-5 days per week
For this one we’ll be training with a high volume, high intensity, 3 day calisthenics program that allows you to tack on endurance work and extra intensity challenges within your training (similar to Demon Slayer challenges/missions/etc.). We’ll be training with 3 days of bodyweight movements built around high volume tri-sets for muscle, body control, endurance and overall aesthetic, and then one day per week will be devoted entirely to endurance work and a final day for our Demon Slayer Bodyweight Circuit Test. You can take the circuit test weekly, biweekly or monthly, and sub more endurance training on the weeks you don’t.
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Tanjiro Kamado Calisthenics Workout: Sample Workout Schedule
Monday: Mount Sagiri Calisthenics A
Tuesday: Demon Slayer Bodyweight Circuit Test
Wednesday: Mount Sagiri Calisthenics B
Thursday: Swordsman Endurance Work
Friday: Mount Sagiri Calisthenics C
Saturday: Rest Day
Sunday: Active Rest Day
Tanjiro Kamado Calisthenics Workout: Mount Sagiri Calisthenics A
Warm Up:
5-15 Minute Walk/Jog
Workout:
Tri-Set One:
A. Push Ups
3×20
B. Jumping Lunges
3×20
C. Superman Hold
3×30 Seconds
Tri-Set Two:
A. Plank to Push Ups
3×15
B. Hanging Knee Raises
3×15
C. Half Burpees
3×10
Tri-Set Three:
A. Pull Ups
3×10
B. Toes to Bar
3×20
C. Alternating Pistol Squats
3×10
Tanjiro Kamado Calisthenics Workout: Demon Slayer Bodyweight 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!)
Demon Slayer Bodyweight Circuit Test: Complete 4 Rounds For Time
Run 400M
40 Push Ups
30 Second Hollow Hold
25 Jump Squats
20 Sit Ups
15 Dips
10 Pull Ups
Tanjiro Kamado Calisthenics Workout: Mount Sagiri Calisthenics B
Warm Up:
5-15 Minute Walk/Jog
Workout:
Tri-Set One:
A. Wide to Close Push Ups
3×20
B. Wide to Close Air Squats
3×20
C. L-Sit Hold
3×30 Seconds
Tri-Set Two:
A. Dips
3×12
B. Reverse Crunches
3×20
C. Inch Worms
3×10
Tri-Set Three:
A. Wide Grip Pull Ups
3×10
B. Wall Climbs
3×20
C. Plank Hold
3xFailure
Tanjiro Kamado Calisthenics Workout: Swordsman 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
Tanjiro Kamado Calisthenics Workout: Mount Sagiri Calisthenics C
Warm Up:
5-15 Minute Walk/Jog
Workout:
Tri-Set One:
A. Decline Push Ups
3×20
B. Box Jumps
3×10
C. Hollow Hold
3×30 Seconds
Tri-Set Two:
A. Tricep Extensions
3×15
B. Bicycle Crunches
3×30
C. Flutter Kicks
3×50
Tri-Set Three:
A. Chin Ups
3×10
B. Sit Ups
3×20
C. Glute Bridges
3×10
Tanjiro Kamado Calisthenics 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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