Last updated on May 20th, 2023 at 04:01 pm
We’ve been on a roll bringing more calisthenics workouts into our Demon Slayer Inspired Workouts Database and now it’s time for Kokushibo.
Kokushibo is an extremely powerful character, so this one is going to be built super intense – but I’ll also give you guys some options to scale down or even get start with alternative workouts.
Kokushibo came in at number two among the most powerful Demon Slayer demons and at number three amongst the most powerful Demon Slayer characters of all time – just to put his power level into perspective.
And, if you’re looking for our original workout, you can utilize our Kokushibo Inspired Workout that revolves around weight training instead as well.
Kokushibo Stats:
Real Name: Kokushibo
Height: 6’3
Weight: 205 lbs.
Anime/Manga: Demon Slayer
Powers: Yes
Kokushibo is actually pretty tall, coming in only a few inches below what we’d consider a behemoth within our Anime Workouts Database.
And, impressively, he also has a fairly decent weight stat considering most anime characters we see are far off reality.
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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Kokushibo 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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Kokushibo 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.
Even though we already broke down Kokushibo’s background and abilities in our original workout we’re still going to go through them here, starting with a brief bio section from his Wiki Fandom section:
Kokushibo is a major supporting antagonist of Demon Slayer: Kimetsu no Yaiba. He is a demon affiliated with the Twelve Kizuki, holding the highest position, Upper Rank One, and the right-hand man of Muzan Kibutsuji.
Nearly five centuries ago during the Sengoku Era, Kokushibo was once a human by the name of Michikatsu Tsugikuni, a former Demon Slayer and the older twin brother of Yoriichi Tsugikuni, the strongest Demon Slayer that had ever existed.
Kokushibo is also the ancestor of Muichiro Tokito and Yuichiro Tokito and the one responsible for turning Zenitsu Agatsuma’s senior, Kaigaku, into a demon and joining the Twelve Kizuki.
The fact that he’s an Upper Rank One demon should tell you a lot about his power level, but we’ll still be moving into that next.
One thing I do also want to mention is that Kokushibo is absolutely shredded – so we’ll be keeping that in mind while we build our routine as well.
They give a TON of information about Kokushibo’s power level, but we’re just going to start with two paragraphs from his overall abilities section before making our way into some more information we’ll need:
Overall Abilities: As the highest ranking member of the Twelve Kizuki, Kokushibo is an extraordinarily powerful demon, second only to the Demon King Muzan Kibutsuji himself. He has battled countless Demon Slayers and has amassed vast experience and knowledge over his near 500-year long life. His abilities have been refined to the highest level as he is not only a master of Total Concentration Breathing, but also a marked individual who has gained access to the Transparent World, as well as the demon that possesses the highest concentration of Muzan’s blood in the organization.
His overwhelming power is first displayed when he slashes off Upper Rank Three, Akaza’s arm before he could even react, and it is later stated by Doma that Akaza would never be able to surpass the both of them despite having improved his skills for 113 years prior to their meeting. During the Infinity Castle Arc, Kokushibo manages to effortlessly overwhelm the Mist Hashira, Muichiro Tokito, a prodigy who was previously shown to be capable of singlehandedly defeating Gyokko, Upper Rank Five, while injured. Later, Kokushibo easily slices off Muichiro’s hand before he could react and is able to nonchalantly catch his sword mid-swing with his bare hand and proceeds to stab Muichiro with it.
That should do the trick of telling you just how powerful he is, but we have more.
They go on to discuss his master swordsmanship, immense durability (especially being a demon), regeneration, Demon Slayer Mark (yes, he has that too!), flesh manipulation, indominatable will, intellect and more – but what we’re really going to be interested in is his physical abilities.
Here’s how they break those down for us:
Immense Speed & Reflexes: Kokushibo possesses immense levels of speed far surpassing that of all his other Upper Rank brethren, as first shown when he slashed off Akaza‘s arm before he, or any of the other Upper Rank demons present, realized. He displays his phenomenal speeds on multiple occasions while fighting. Firstly, he is able to effortlessly outpace Muichiro’s Mist Breathing techniques, moving so fast he appears to teleport. This caused Muichiro himself to state that Kokushibo’s speed was in another dimension compared to his own, despite having his own speed being amplified from the Demon Slayer Mark. When Genya uses his shotgun to shoot the Upper Rank from a distance, Kokushibo manages to suddenly appear behind him before the bullets could reach, before slicing his arm off the moment he arrived. Afterwards, he slashes off his other arm and his torso so fast that his arms didn’t even appear to move.
Later when his bout with Sanemi began, he could easily keep up with his techniques and movements despite the latter having to exert himself to the limit in order to stay alive. When Sanemi uses his brother’s shotgun to shoot at the Upper Rank, Kokushibo is fast enough to block the bullets even when the shotgun is at point-blank range. After feeling the need to try harder, Kokushibo subdues the Wind Hashira with a single technique that was fast enough that he couldn’t evade in time, delivering a multitude of cuts and slashes all across his body. Against Gyomei, the strongest Hashira of the current generation, Kokushibo is still more than capable of keeping up with his unorthodox attacks. Even after both Hashira became marked, an enraged Kokushibo could unleash sword attacks that even they couldn’t fully react to and continuing to out-speed them with his techniques. His speed posed such a threat towards his opponents that Muichiro had to sacrifice a leg in order to stop the Upper Rank from moving so that Genya can fully immobilize him with his Blood Demon Art. After transforming, Kokushibo is able to move so fast, he appears as a blur to a marked Gyomei and Sanemi when they attempted to finish him off.
Immense Strength: As a transformed Demon Slayer who has gained the Demon Slayer Marks, on top of having the highest concentration of Muzan’s blood, Kokushibo possesses immense physical strength. He is able to crack the ground just by stomping on Sanemi’s sword, and is capable of wielding a gigantic sword much heavier than a regular katana and swinging it incessantly at immense speeds without rest or much effort. After transforming, Kokushibo was able to slice off Muichiro’s arm with his bare hands akin to a blade.
Unlimited Stamina & Endurance: Like all demons, Kokushibo possesses infinite stamina and vitality, never tiring and always remaining in optimal physical and mental condition all the time as well as being able to endure waves of onslaught as if it were nothing. Despite having his limbs and whole chunks of his body being repeatedly torn off and destroyed, he never once showed a sign of pain or agony. Even when his head was being crushed by Gyomei Himejima’s spiked iron ball, he remained steadfast.
That’s more like it.
We are going to be working around an extremely well rounded character, and one of the most powerful in the entire Demon Slayer Universe.
That means our goals for the Kokushibo Calisthenics Workout are:
- Kokushibo’s Shredded Aesthetic
- Kokushibo’s Strength and Speed
- Kokushibo’s Endurance and Body Control [As a Master Swordsman and Fighter]
Since this one is being built around such a strong character it will definitely have a ton of intensity AND volume, so if you’re a beginner you will want to either scale it down a bit or even start with our Beginner Ninja Workout or our Beginner Speedster Workout (more geared towards endurance training).
Either way though you can shoot to level up and work your way up to this one as a full routine!
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Kokushibo Calisthenics Workout Routine
Training Volume:
4-5 days per week
Explanation:
For this one we’re going to be using one of my favorite four day high intensity splits that I like customizing and playing around with anytime we have a super powerful, lean/shredded, agile character to work around – which makes it perfect for Kokushibo. We’ll be using our base four day split and then I also programmed you a custom Swordsman Core Circuit Test to throw in weekly, biweekly or monthly as you’d like.
Jump Rope Scaling Guide:
Scale Jump Rope Skips to Jumping Jacks or Toe Taps onto a DB or KB or Stair. Also scale from 100 to 30-50 reps as needed.
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Kokushibo Calisthenics Workout: Sample Workout Schedule
Monday: Upper Rank One Calisthenics A
Tuesday: Upper Rank One Calisthenics B
Wednesday: Swordsman Circuit Test
Thursday: Upper Rank One Calisthenics C
Friday: Upper Rank One Calisthenics D
Saturday: Active Rest Day
Sunday: Rest Day
Kokushibo Calisthenics Workout: Upper Rank One Calisthenics Alpha
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Boxer Skips x 100
Hollow Hold x 30
Boxer Skips x 100
Push Ups x 25
Boxer Skips x 100
Sit Ups x 20
Boxer Skips x 100
Glute Bridges x 15
Boxer Skips x 100
Dips x 12
Boxer Skips x 100
Chin Ups x 8-10
Rest 1-5 Minutes as Needed
Kokushibo Calisthenics Workout: Upper Rank One Calisthenics Bravo
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Alternating Foot Skips x 100
Air Squats x 30
Alternating Foot Skips x 100
Decline Push Ups x 25
Alternating Foot Skips x 100
Lying Leg Raises x 20
Alternating Foot Skips x 100
L-Sit Hold x 15 seconds
Alternating Foot Skips x 100
Plank to Push Ups x 12
Alternating Foot Skips x 100
Pull Ups x 8-10
Rest 1-5 Minutes as Needed
Kokushibo Calisthenics Workout Routine: Swordsman Core 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!)
Swordsman Core Circuit Test: Complete 4 Rounds for Time
30 V-Ups
60 Bicycle Crunches
30 Weighted Sit Ups
60 Flutter Kicks
30 Toe Touches
60 Mountain Climbers
1/4 Mile Run
Kokushibo Calisthenics Workout: Upper Rank One Calisthenics Charlie
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Boxer Skips x 100
Superman Hold x 30
Boxer Skips x 100
Incline Push Ups x 25
Boxer Skips x 100
V-Ups x 20
Boxer Skips x 100
Bulgarian Split Squats x 15 each leg
Boxer Skips x 100
Tricep Extensions x 12
Boxer Skips x 100
Wide Pull Ups x 8-10
Rest 1-5 Minutes as Needed
Kokushibo Calisthenics Workout: Upper Rank One Calisthenics Delta
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Jump Rope Skips x 100
Wide to Close Push Ups x 30
Double Unders x 30
3 Point Squats x 20-30
Jump Rope Skips x 100
Russian Twists x 20
Double Unders x 30
Plank Hold x 60 seconds
Jump Rope Skips x 100
Half Burpees x 10
Double Unders x 30
Bodyweight Rows x 8-10
Rest 1-5 Minutes as Needed
Kokushibo Calisthenics Workout: Optional 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
Kokushibo 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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