Leno Ichikawa Workout: Monster Sweeper Inc. Worker Turned Defense Force!

Leno Ichikawa is our seventh character joining our Kaiju No. 8 Inspired Workouts and we don’t even have an anime yet.

Oh, and the best part?

We have requests for a handful of characters already towards the top of our list that I need to get to in the next couple of months.

I’m glad Leno is next up on our list being that there are so many insanely powerful characters in Kaiju No. 8 and he allows us to take a step back and add another character into our calisthenics workouts.

He’s obviously a strong character considering he is part of the Defense Force at all, and has a ton of potential, but he’s no Mina Ashiro yet.

Leno Ichikawa Stats:

Real Name: Leno Ichikawa

Height: 5’7

Weight: N/A

Manga/Anime: Kaiju No. 8

Powers: No

Leno Ichikawa is fairly short, coming in nearly a foot below what would be considered a behemoth among our Anime Workouts Database.

That said, there was a time when he was closer to average height among male anime characters.

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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Leno Ichikawa 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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Leno Ichikawa 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 Leno Ichikawa I’ll be pulling right from his Wiki Fandom page, starting with his bio section here:

Leno Ichikawa is the deuteragonist of the Kaiju No. 8 series. He briefly worked at Monster Sweeper Inc. where he met and befriended Kafka Hibino. After witnessing Kafka’s transformation, Leno helped him enter the Defense Force and joined with him. He was a member of the Third Division and after destruction of Tachikawa Base he was transferred to the Fourth Division.

When we move down into his appearance section, other than telling us about his cool hair color, the only thing they really touch on that has anything to do with our workout is the fact that they immediately make mention to the fact that he is considered slender, never touching on any muscle mass or definition like we’re used to from a lot of other characters.

From there we can move down into his powers and abilities, starting with the intro section that they start with here:

Overall Abilities: Leno is a strong troop member with great potential. He is noted by Soshiro Hoshina to have the potential to become a captain, proven when he was able to momentarily stall a kaiju as strong as Kaiju No. 9. Jugo Ogata states that he is a prodigy.

After becoming compatible with Numbers Weapons 6, the Defense Force’s most powerful and dangerous weapon made from the corpse of Kaiju No. 6, Leno’s combat skills and abilities have drastically improved, allowing him to move much faster and neutralizing a pack of kaiju on his own. However, despite drastically augmenting his fighting prowess, it seems that the suit has a negative influence on Leno’s behavior, bringing him to fight out of control in order to defeat his opponent. In fact, due to his immense sense of responsibility, Leno is able to draw a lot of power out of his suit but brings his human body past his limit, to the point of tearing his muscles and breaking his bones just to beat his enemy.

Leno Ichikawa is a prodigy.

So we still have our work cut out for us, but we’re going to be doing it with bodyweight training.

They also go on to discuss his expert marksmanship and advanced growth rate, but what we really need to touch on are his Defense Force “powers”:

High Unleashed Combat Power: When Leno first tries on his Defense Force combat suit, he is able to initially release 8% of the suit’s power. After shooting training, he is able to release 18%, having drastically improved as noted by Iharu. Currently, while wearing Numbers Weapon 6, Leno’s full released force has risen to 43% and he can further increase his suit’s power to 51%.

Enhanced Speed and Reflexes: Leno is incredibly fast, surprising Kafka with how fast he can move while carrying him. He also has incredible reflexes, able to dodge Kaiju No. 9’s extremely fast attacks. His speed is greatly agumented when wearing Numbers Weapon 6.

Enhanced Endurance: Leno has incredible levels of physical endurance, able to continue fighting after Kaiju No. 9 shot him multiple times. When wearing Numbers Weapon 6, Leno is able to keep fighting even with fractured bones and muscle tears.

Cryokinesis: By using Numbers Weapon 6, Leno is able to released high amounts of ice and freezing energy from his body, replicating Kaiju No. 6’s late powers. Leno can use it to stick to his surroundings by releasing ice from his feet, to stabilize his footing. The suit also includes freezing rounds. Leno can also freeze his enemies with a simple touch of his hand.

The biggest things we need to focus are here are obviously the speed and reflexes, so be ready for some intensity and endurance.

The goals for our Leno Ichikawa Inspired Workout are going to be:

• Leno Ichikawa’s Slim and Toned Aesthetic
• Leno Ichikawa’s Speed and Mobility
• Leno Ichikawa’s Enhanced Endurance

With these goals, this won’t be our typical routine, so be ready for something different.

If you want to start with one of our Beginner Workouts the best place to start would be our Beginner Speedster Workout, considering we’ll be using a very similar format and it’s looking to achieve similar goals.

That said, though, this one will be fairly easy to scale down (or up) for any fitness level.

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Leno Ichikawa Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’re still going to be having some calisthenics training, but for the most part we’ll be focusing in on endurance work that will build up to longer runs and speedier (quicker) times. For this we’ll used some distance runs, timed runs, and circuits to get a full speedster regime.

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Leno Ichikawa Workout Routine: Sample Schedule

Monday: Long Distance Run Day

Tuesday: Full Recovery Run Day and Short Circuit

Wednesday: Big Circuit Workout

Thursday: Speed Circuit with Core Circuit Finisher

Friday: Short Distance Run [For Time] and Short Circuit

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

Leno Ichikawa Workout: Long Distance Run Day

Complete the Following Distances FOR TIME!

(Measure Your Time and Complete it For Speed, Looking to Improve Over Time)

Beginner: 3 Mile Run

Intermediate: 5 Mile Run

Advanced: 7-10+ Mile Run

Note that while these distances might seem daunting, it is okay to start by running and walking on and off to work your way up to a better score.

Break, run, break, run, and then the next time go out there and break a bit less! 🙂

Leno Ichikawa Workout: Full Recovery Run Day

Complete the Following at Easy to Moderate Pace:

Beginner: 15 Minute Run/Walk/Jog

Intermediate: 20-30 Minute Run/Walk/Jog

Advanced: 30-60 Minute Run/Walk/Jog

Your recovery run revolves around getting out there and moving for the time listed. 

You may be able to get out for a walk/run for 30-60 minutes as a beginner/intermediate if you plan on walking/speed walking for the majority of the duration to allow for more recovery – so keep in mind the time listed is more time spent RUNNING.

That being said: while it’s okay to walk/speed walk, if you plan on doing it for the majority of the duration you should increase the time to 30-60 minutes at a minimum.

Short Circuit: Complete 3 Rounds

(Plus Ultra members add on a Benchmark Hero Workout or SHJ Core Benchmark Test)

30 Decline Push Ups

20 Jumping Lunges

15 Plank to Push Ups

10 Wall Climbs

5 Burpees

Leno Ichikawa Workout: BIG Circuit Workout

Warm Up: 

Dynamic Warm Up

25 High Knees

25 Jumping Jacks

25 Butt Kicks

10 Lunges with 3-5 Second Hold

Workout: Complete 2 Rounds

800M Run

(The below movements can be broken down with small rests in between as you chip away at the total number)

50 Push Ups (Scale to Knee Push Ups)

50 Air Squats (Scale with Chair – Sit Down, Stand Up)

40 Sit Ups (Scale to Crunches)

40 Dips (Scale with Chair – Walk In or Out from Chair to Scale)

30 Second Hollow Hold

30 Second Superman Hold

20 Pull Ups (Scale to Assisted or Pike Push Ups)

20 Double Unders

Leno Ichikawa Workout: Speed Run Circuit with Calisthenics

Complete the Following Speed Run Circuit Workout:

• Walk/Jog (Warm Up) for 5-10 Minutes
• Begin Speed Circuit as Follows:
  • Sprint 60 Seconds at 7-10+ MPH (90+% Effort)
  • Walk 60 Seconds at 2-3 MPH (-60% Effort)
  • Repeat for a Total of 30 Minutes
• Cooldown Incline Walk for 10-15 Minutes

Side Note: A good way to measure your improvement over time during your speed circuit is to pay attention to what speed your capable of performing your sprints at and which speed your comfortable with your walks at.  Another great thing to do is measure your heart rate directly after your sprint and directly before the next sprint to see how quickly you recover and then compare that to future circuits.

Calisthenic Core Circuit: 2 Rounds

Complete Each Movement for 30 Seconds

Side Plank Right

Sit Ups

Hollow Hold

Lying Leg Raises

Plank Hold (60 Seconds)

Flutter Kicks

L-Sit Hold

V-Ups

Side Plank Left

Rest 30-60 Seconds and Repeat

Leno Ichikawa Workout: Short Distance Run [For Time] and Short Circuit

Complete the Following FOR TIME! 🙂

Beginner: 1.5 Miles

Intermediate: 3 Miles

Advanced: 3-5 Miles

Similar to your long distance run training you should be looking to improve on this run each week, but also take it a bit easier than your timed distance run and don’t be afraid to scale it as needed going into the circuit – especially if you’re choosing one with running.

Short Circuit: Complete 1-2 Rounds

(Academy members add on a Benchmark Hero Workout or SHJ Core Benchmark Test)

50 Planking Shoulder Taps

40 Push Ups

30 Second L-Sit Hold

30 Wide to Close Squats

20 Pike Push Ups

10 Toes to Bar

Leno Ichikawa Workout: Mandatory Rest Day Note

Your schedule does not need to adhere to this exact daily structure BUT you should have a rest day prior to your distance run day each week, as this will be an extremely important marker for your improvement and how well you are completing it over time! 🙂

Rest days are mandatory, BUT it’s okay to get active as long as you’re allowing your body to recover.

Leno Ichikawa Workout: Additional Endurance Training Resources

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

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