Cid Kagenō Workout: Train like The Eminence in Shadow Antihero!

At first I was a bit hesitant to bring Cid Kageno into our database, but for the same reasons I was unsure I’m now pretty excited to have him joining us.

To be clear right off the bat: this one is going to be falling within our calisthenics workouts (meaning we’re only using bodyweight training to accomplish our goals).

That said, why was I hesitant?

Well, Cid is a bit muscular, but his aesthetic definitely doesn’t match his abilities – so I didn’t necessarily want to be FORCED to build it as a weight training system, but also didn’t want to have to make the calisthenics training super advanced for people to get started.

But now I have shifted my focus and come up with the perfect way to get us into it.

Cid Kagenō Stats:

Real Name: Cid Kagenō

Height: N/A

Weight: N/A.

Anime: The Eminence In Shadow

Powers: Yes

We don’t have an exact height and weight for Cid, but we don’t really need it either considering what we’ll learn the goals of this routine are.

All I can say with confidence is that we are not categorizing him as a behemoth among the male anime characters inside The Anime Workouts Database.

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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Richter Belmont 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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Cid Kagenō 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 Cid and what we’ll be working with I’ll be pulling right from his Wiki Fandom page, starting with his bio section here:

Cid Kagenō, formerly Minoru Kagenō, is the titular antihero and main protagonist of The Eminence in Shadow series. He is the leader of the secret organization Shadow Garden under the moniker Shadow, which he founded to live out his chūnibyō fantasies, unaware that his imaginary enemies actually exist.

This doesn’t tell us much about how we’re going to structure our routine, but it does get us started in the right direction.

From there we can head right into his appearance section which will give us some good information for the workout, and for any people looking to cosplay as him.

Here’s how they break it down for us:

Cid is a slim young man with a muscular frame, short dark hair, black eyes, and facial features often described as generic and frail. His dark eyes turn red when he performs his Overdrive technique. He also bears a striking resemblance to his previous life, Minoru Kagenō. Attending the Midgar Academy, he wears a compulsory uniform consisting of a dress shirt, trousers, a blazer jacket, a tie, and a pair of loafers.

We can obviously go into different personas, guises, aliases, etc. – but what we’re really looking for is the fact that they immediately mention his muscular frame.

We’re going to expand on that by now moving down into his powers and abilities, starting with the beginning section here:

While under his “Mundane Mann” guise, Iris Midgar recognized Cid as possibly the “strongest in the world”, be it martial arts or magic. In fact, he is actually the strongest in several worlds, defeating a demon from another dimension without much difficulty. Despite having yet to demonstrate his full strength, all of Cid’s battles so far have ended in overwhelming victories, easily defeating high-ranking Cult of Diablos and Knights of Rounds members, with the only opponents he had to get a “little serious” against being the Mist Dragon, Aurora’s projection, Elisabeth, and the aforementioned demon.

From there we can also move into what they write about his superhuman physical abilities.

They give us a lot more information, so we’ll start with this:

Cid is an extremely powerful warrior with physical strength strong enough to shatter concrete with just the shockwaves of his attacks, as shown in his battle with Beatrix. Even without mana, Cid appears to be able to take out dozens, if not hundreds, of zombies without breaking a sweat due to a lifetime of martial arts training, as shown in the Sanctuary with Aurora. Even when showing such unnatural levels of strength, he always seems to be holding his punches, as each time he pulls out a new level of physical prowess to match his opponent. With his earthling knowledge of how his body works, Cid can dodge attacks with minimal movement and, when taking physical attacks such as stabs, he can redirect them to non-vital areas to avoid damage to vital organs. He also has superhuman speed and reflexes, which goes into sleight of hand; being able to pickpocket his money back right after being pickpocketed, and taking their money at the same time.

He also has superhuman senses, reflection and detection among many other abilities.

On top of that, they go into some of his training on earth:

During his physical training on Earth, it is speculated that he reached enough strength to be able to break and bend wood and certain hard metals, ranging from copper to normal iron. Even after reincarnating, he still repeated everything he had already experienced plus what he was experimenting with himself since he was a baby, from controlling his digestive flow, to being able to stand up at a young age, without anyone noticing, to the point that when he learned magic, he reached levels beyond what was imagined, being able to run tirelessly at very fast speeds without using magic, due to the experiments he did, until he controlled his heart rate and normal body temperature.

We clearly have our work cut out for us.

But, as I mentioned earlier in the article: I also want to make it accessible to all of our members.

That means the goals for our Cid Kageno Inspired Workout are:

• Cid’s Slim but Muscular Aesthetic
• Cid’s Extreme Physical Strength
• Cid’s Overwhelming Speed and Endurance

This one isn’t going to be a beginner workout, but it is going to be one that is super easy to jump into at all levels.

You can scale this up by cutting off an exercise or two each day, or you can add more volume or difficulty in by adding more overall sets and reps.

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Cid Kageno Workout Routine

Training Volume:

4-6 days per week

Explanation:

For this one we’re going to be utilizing a four day calisthenics split and a mini circuit after each day that you can cut if you need extra scaling.

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Cid Kagenō Workout: Sample Workout Schedule

Monday: Shadow Calisthenics, Core, Cardio and Circuits A

Tuesday: Shadow Calisthenics, Core, Cardio and Circuits B

Wednesday: Optional Endurance and/or HIIT Work

Thursday: Shadow Calisthenics, Core, Cardio and Circuits C

Friday: Shadow Calisthenics, Core, Cardio and Circuits D

Saturday: Optional Endurance and/or HIIT Work

Sunday: Mandatory Rest Day

Cid Kagenō Workout: Shadow Calisthenics, Core, Cardio and Circuits A

Cardio:

Warm Up with a 800-1600m Run

(This translates to 1/2-1 Mile)

Calisthenics and Core:

Sit Ups

3×30

Air Squats

3×25

Push Ups

3×20

Lying Leg Raises

3×15

Dips

3×10

Pull Ups or Pike Push Ups

3×5

Mini-Circuit A:

Complete 3 Rounds

20 Explosive Push Ups

10 Wall Climbs

20 Air Squats

10 Plank to Push Ups

Cid Kagenō Workout: Shadow Calisthenics, Core, Cardio and Circuits B

Cardio:

Warm Up with a 800-1600m Run

(This translates to 1/2-1 Mile)

Calisthenics and Core:

V-Ups

3×30

Box Jumps

3×25

Decline Push Ups

3×20

Hanging Leg Raises

3×15

Tricep Extensions

3×10

Chin Ups

3×5

Mini-Circuit B:

Complete 3 Rounds

1 Minute Plank

30 Sit Ups

20 Lying Leg Raises

50 Flutter Kicks

30 Second Hollow Hold

Rest as Needed

Cid Kagenō Workout: Optional Endurance and/or HIIT 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

Cid Kagenō Workout: Shadow Calisthenics, Core, Cardio and Circuits C

Cardio:

Warm Up with a 800-1600m Run

(This translates to 1/2-1 Mile)

Calisthenics and Core:

Slow Crunches

3×30

Lunges

3×26

Wide Push Ups

3×20

Lying Leg Raises with Hip Thrust

3×15

Plank to Push Ups

3×10

Wide Grip Pull Ups

3×5

Mini-Circuit C:

Complete 3 Rounds

30 Planking Shoulder Taps

20 Decline Push Ups

10 Box Jumps

Cid Kagenō Workout: Shadow Calisthenics, Core, Cardio and Circuits D

Cardio:

Warm Up with a 800-1600m Run

(This translates to 1/2-1 Mile)

Calisthenics and Core:

Sit Ups with Twist

3×30

Glute Bridges

3×25

Close to Wide Push Ups

3×20

Knee Tucks

3×15

Dips

3×10

Pull Ups or Pike Push Ups

3×5

Mini-Circuit D:

Complete 3 Rounds

10 Inch Worm Push Ups

10 Alternating Pistol Squats

10 Military Pull Ups

Cid Kagenō 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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