For this one, we’re finally bringing in a character that has been needing a spot at SHJ for a few weeks now: Mizu!
Blue Eye Samurai came out on Netflix not too long ago, but I was busy playing a bit of catch-up on some priority workouts you guys were flooding in the request form being that we were doing a big push for our Video Game Inspired Workouts.
That said, Mizu got a big bump up the list recently, which gave me an excuse to get her in here this week and into our Anime Workouts Database.
And, just to be clear for all our bodyweight members of The SHJ Army: this one will be added to our calisthenics workouts for you guys!
That said, the next character coming in was a frontrunner for a while now.
Mizu Stats:
Real Name: Mizu
Height: 5’4
Weight: N/A
Anime: Blue Eye Samuri
Powers: No
Mizu is a bit below average height, but not by much.
We don’t have an exact weight for her, but we can tell she’s fairly light.
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.
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!
Mizu 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.
Take The Anime Workout Placement Quiz Now!
Mizu 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 Mizu I’ll be pulling right from her Wiki Fandom page, starting with her brief bio section here:
Mizu is the main protagonist in the Netflix series, Blue Eye Samurai, who is voiced by Maya Erskine. The titular blue-eyed samurai, she is a half-Japanese, half-Caucasian swordmaster who has sworn herself to a quest of vengeance.
When we move down into her bio section we can learn a bit more about how she became a swordmaster.
Here’s what they tell us a bit into her “Meeting a Mentor” section:
When she was reaching adolescence, Eiji caught her practicing, to which she responded that she must become the world’s greatest swordsman. When he asked why, Mizu revealed her half-white heritage (describing herself shamefully as “made of mixed metal” and “a monster”). Having learned that there were only four white men in Japan at the time of her birth, she was determined to avenge her ‘mother’ by killing her unknown father. Eiji reminded her that “the strongest sword is a blend of steel” implying he had already guessed her status as a social outcast and did not care, and stated that even if she might be something shameful, she might also be strong. He told her she could continue to practice by night.
And if we pull from her abilities section we learn this:
Mizu is a self-taught swordswoman. She observes the men her master forged swords for practice and imitated their moves, giving her a distinctively eclectic blend of different sword styles to draw from. At one point Mizu is able to near single handedly kill a small army of gangsters.
Based on her abilities, appearance and overall skills we know what we’re going to be working on for this workout build
The goals for our Mizu Inspired Workout are going to be:
- Mizu’s Lean and Toned, but Slim Aesthetic
- Mizu’s Swordmaster Speed and Strength
- Mizu’s Swordmaster Nimbleness and Mobility+
For this one, as I mentioned earlier, we’re going to be training with bodyweight training – but if it seems a bit too challenging to jump into right away you can also start with one of our Beginner Workouts.
We have both the Beginner Ninja Workout and the Beginner Speedster Workout that would be good starting points (and are calisthenics based as well).
That said, this one should be right around an intermediate level for you guys.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Mizu Workout Routine
Training Volume:
3-5 days per week
Explanation:
To become Mizu and a swordmaster, we’re going to be training with 3 main days of calisthenics and core, with some optional additional cardio (which can help with swordmaster endurance, and fat loss), and then one day devoted entirely to swordswoman endurance and a final day as a circuit test you can keep coming back to for re-testing your Mizu skills!
Want To Upgrade This Workout?
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Mizu Workout: Sample Workout Schedule
Monday: Swordmaster Calisthenics and Core A
Tuesday: Blue Eye Samurai Circuit Test
Wednesday: Swordmaster Calisthenics and Core B
Thursday: Swordswoman Endurance Work
Friday: Swordmaster Calisthenics and Core C
Saturday: Active Rest Day or Full Rest
Sunday: Rest Day
Mizu Workout: Swordmaster Calisthenics and Core A
Warm Up:
Walk/Jog 800M
Workout:
Mountain Climbers
3×20
Push Ups
3×15
Chair Dips
3×10
Cossack Squats
3×10 Each Side
Core:
Sit Ups
3×20
Lying Leg Raises
3×20
Optional Swordswoman Endurance:
- Recommendation: Complete 20-60 minutes of varied cardio options.
- Insert Endurance and HIIT Resources Provided in Swordswoman Endurance Section
- Also consider utilizing Parkour and/or MMA Resources provided at the end of the workout.
Mizu Workout: Blue Eye Samurai 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!)
Tengen’s Ninja Wife Circuit Test: Complete 4 Rounds
400M Run
25 Glute Bridges
20 Jumping Jacks
15 Sit Ups
10 Inch Worms
5 Push Ups
Mizu Workout: Swordmaster Calisthenics and Core B
Warm Up:
Walk/Jog 800M
Workout:
Jumping Lunges
3×20 [t0tal]
Close to Wide Push Ups
3×15
Plank to Push Ups
3×10
Burpees
3×5
Core:
Bicycle Crunches
3×30
Flutter Kicks
3×30
Optional Swordswoman Endurance:
- Recommendation: Complete 20-60 minutes of varied cardio options.
- Insert Endurance and HIIT Resources Provided in Swordswoman Endurance Section
- Also consider utilizing Parkour and/or MMA Resources provided at the end of the workout.
Mizu Workout: Swordswoman 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
Mizu Workout: Swordmaster Calisthenics and Core C
Warm Up:
Walk/Jog 800M
Workout:
Jump Squats
3×20
Pause Push Ups (Explode at the top if possible)
3×15
Skull Crushers (Tricep Extensions) Calisthenics Version
3×10
Wall Climbs (or Inch Worms)
3×5
Core:
Slow Crunches
3×30
Russian Twists
3×30
Optional Swordswoman Endurance:
- Recommendation: Complete 20-60 minutes of varied cardio options.
- Insert Endurance and HIIT Resources Provided in Swordswoman Endurance Section
- Also consider utilizing Parkour and/or MMA Resources provided at the end of the workout.
Mizu 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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