Casca Workout: Train to Join Band of the Falcon!

It has been a while since we had a Berserk character hit SHJ, but it’s almost time to for Berserk to get its own mini database within our Anime Workouts Database.

Casca is extremely popular, and I’m actually surprised it has taken this long to get her on the site, but I’m happy she is finally getting her slot.

For this one we’re going to be training with strictly bodyweight training, adding Casca to our calisthenics workouts, and Casca will be joining our Guts Workout, Griffith Workout and Guts calisthenics workout.

So for those of you Berserk fans that are excited for a Berserk database, keep the requests for more characters coming!

Casca Stats:

Real Name: Casca

Height: 5’4

Weight: 110 lbs.

Anime/Manga: Berserk

Powers: Yes

Casca comes in right around average height for what we’ve seen among female anime characters at SHJ.

Her 100 pounds seems a bit light, but she can definitely pack a punch.

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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Casca 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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Casca 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 Casca we’ll be pulling right from her Wiki Fandom page starting with her fairly long bio section here:

Casca is a former unit commander of the Band of the Falcon and an estranged companion of Guts.

Originally a callow peasant girl living in a remote mountain village, she develops into a capable warrior upon joining the Band of the Falcon and aids greatly in the group’s storied successes during the Hundred-Year War. Following Guts’ departure and Griffith’s subsequent imprisonment, she is forced to assume the position of the band’s leader, succeeding in preventing the complete annihilation of the Band of the Falcon and rescuing Griffith from the Tower of Rebirth. Crippled from his year-long torture and demoralized by his fall from grace, Griffith ultimately invokes the Eclipse, in which he is reborn as the fifth God Hand member Femto and rapes Casca. Having physically survived the ordeal, she regresses into an infantile and largely mute state.

In order to restore Casca’s fragmented mind, Guts and his traveling party journey to Elfhelm. After Schierke and Farnese take part in the Corridor of Dreams ritual conducted by the Flower Storm Monarch, Casca is mostly restored to her prior mental state. However, she now suffers from crippling panic attacks whenever she sees Guts face-to-face and recalls the trauma of the Eclipse.

This tells a bit about what we’re working with for this one, though we’ll specifically be dealing with her aesthetic and physical abilities.

We already know a bunch about her appearance, as she comes in very slim and toned but definitely has a decent amount of muscle based on her abilities that we’ll be getting to shortly.

The slim and lean aesthetic is what we’ll be focusing on for this one, with speed and strength being paired with that.

Speaking of which, we can make our way right down to what they give us for her abilities section here:

In the days of the original Band of the Falcon, Casca is respected by her comrades as both a leader and formidable warrior, said to only be surpassed by Griffith in sheer skill prior to Guts’ enlistment. Her expert swordsmanship, honed reflexes, natural agility, and above average strength allow her to battle and defeat male opponents much larger than herself. For a moment, a sleep-deprived Casca is even able to hold her own against the highly-skilled Bakiraka assassin Silat.

Though mostly defenseless in her puerile state, she has displayed spurts of her former self in precarious situations; such instances include manifesting her inborn agility to deftly traverse down the side of a cliff, and rediscovering her swordsmanship to swiftly dispatch a group of would-be bandit rapists, even though she has not practiced in years.

Once she was restored, it was revealed that Casca never truly forgot her combat training. She easily took out a number of “Veykin” golems armed with shields, swords and helmets. Her prowess was were well-received by fellow warriors such as Azan, Serpico, and Roderick. Isidro then begged Casca to become his sparring partner due to Casca’s stature, more closer to his than Guts’. Despite using wooden weapons due to her claim of not being able to strike as true as she used to, Casca was able to inflict him a head bump.

We’ll be mainly focusing on the Band of the Falcon days, which leaves us with a lot of work to do.

In her abilities section we also get a small image of Casca during battle which reads “Casca’s superior agility allows her to outmaneuver stronger opponents such as Adon.”

This really breaks down to mean that our goals for our Casca Inspired Workout are going to be:

• Casca’s Lean Slim and Toned Physique
• Casca’s Strength, Speed and Swordsman Mobility
• Casca’s Warrior Endurance

As I mentioned above we’re going to be using bodyweight training to achieve these goals, and this one should be coming in around an intermediate level, but easily scalable to either beginner or advanced.

The best Beginner Workouts to start with, if this one seems a bit too difficult, are the Beginner Ninja Workout and the Beginner Speedster Workout; though any of them are a great place to get started.

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Casca Workout Routine

Training Volume:

3-5 days per week

Explanation:

To train like Casca we’re going to be working with 3 days of calisthenics training that will have some light cardio each day, a day entirely devoted to endurance work, and a final day that is our Hundred Year War Circuit Test.

Want To Upgrade This Workout?

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Casca Workout: Sample Workout Schedule

Monday: Band of the Falcon Calisthenics A

Tuesday: Hundred Year War Circuit Test

Wednesday: Band of the Falcon Calisthenics B

Thursday: Unit Commander Endurance Work

Friday: Band of the Falcon Calisthenics C

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

Casca Workout: Band of the Falcon Calisthenics A

Warm Up: 

Light 10-15 Minute Jog

Workout:

Air Squats

3×25

Push Ups

3×20

Plank to Push Ups

3×12

Pull Ups (or Pike Push Ups)

3×8

Core Work:

Plank

3×60 Seconds

Sit Ups

3×20

Lying Leg Raises

3×20

Casca Workout: Hundred Year War 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!)

Hundred Year War Circuit Test: Complete For Time

Run 1 Mile

Complete 3 Rounds:

Run 800M

40 Lunges [Total]

30 Second Hollow Hold

20 Plank to Push Ups

30 Second Superman Hold

15 Inch Worms

30 Second Plank Hold

10 Wall Climbs

Casca Workout: Band of the Falcon Calisthenics B

Warm Up: 

Light 10-15 Minute Jog

Workout:

Glute Bridges

3×25

Decline Push Ups

3×20

Dips

3×12

Chin Ups (or Pike Push Ups)

3×8

Core Work:

Hollow Holds

3×30 Seconds

V-Ups

3×20

Hanging Knee Raises

3×20

Casca Workout: Unit Commander Endurance Work

For your endurance or HIIT 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

Casca Workout: Band of the Falcon Calisthenics C

Warm Up: 

Light 10-15 Minute Jog

Workout:

Lunges

3×30 total

Clap Push Ups

3×20

Dips

3×12

Chin Ups (or Pike Push Ups)

3×8

Core Work:

Superman Hold

3×30 Seconds

Bicycle Crunches

3×20

Flutter Kicks

3×30

Casca 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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