Last updated on September 27th, 2022 at 12:44 pm
Did I mention we’re on a TMNT kick?
Well we are.
And this week we’re taking a look at some of the villains of TMNT.
Last week was April O’Neil and Casey Jones, and of course we already had our turtles; but this week is Shredder and Karai.
I mentioned during our other TMNT articles that their are a lot of different variations and story lines for each of our characters, so for this one we’ll do our best to use a variety like we’ve done for our past routines.
One of the things I find extremely cool about Karai is that in some variations (including the 2003 and 2012 cartoons, and 2010 comics) she’s closely related to Shredder as his adopted daughter or even biological granddaughter.
But, we’ll talk more about that later.
Karai Stats:
Height: 6’1
Weight: 110 lbs (human) 180 lbs (mutant)
Real Name: Hamato Miwa
Powers: In Some Variations
In the one source I could find for Karai’s height it has her listed extremely tall!
Other sources say she’s the same height as Leonardo, but he’s usually found MUCH shorter.
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!
Take The SHJ Program Quiz and find the perfect program for YOU.
Karai Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy may get something specifically different)**
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!
Karai 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.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Karai’s, powers and/or abilities.
Remember that time I mentioned her multiple variations of powers and story lines?
Well depending on the Wiki Fandom (which variation we use) the powers change a bit. Here 2012 TV Series powers and abilities is a LONG list.
Here’s what that Wiki Fandom has to say:
- Peak physical condition
- Acrobatics
- Master martial artist and hand-to-hand-combatant
- Stealth
- Leadership
- Master swordswoman
- Snake transformation
- Fangs
- Enhanced speed
- Enhanced hearing
- Enhanced agility
- Enhanced endurance
- Enhanced flexibility
- Night vision
- Venom spit and secretion
- Snake arms
- Sharp tail
- Enhanced swimming
- Skin shedding
- Hypnosis
Keep in mind some of those powers come with her snake form.
But, I warned you. That’s a long list.
We’re going to focus in on: peak physical condition, master martial artist, enhanced speed, agility, endurance, flexibility and acrobatics.
Another Wiki Fandom for the series makes sure to list her enhanced strength, stating:
- Enhanced Strength: She is strong enough to constrict her opponent. Also she has enough strength to destroy things like Foot Bots and Kraangdroids. Another thing is that she has the strength to lift a person up like Splinter. This is even used when she is constricting someone.
And a short bio from the villains Wiki Fandom tells us this:
Karai is a major antagonist in the Teenage Mutant Ninja Turtles franchise. She is a member and leader of the Foot Clan Japanese branch, and, following the events of City at War. She became the leader of the Foot Clan New York branch. She’s sometimes the daughter of the Shredder, and is one of the Ninja Turtle enemies. Despite her being an enemy, Karai has helped the Turtles on more than one occasions.She has a special relationship with Leo with the two sharing an amibioius rivalery sometimes a little more than “friendly”.
Which I think does a quick and dirty bio justice for her.
But if you’re interested in her character you’re definitely going to want to do some more digging.
For now, though, you think you’re ready for the routine?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Karai Workout Routine
Training Volume:
5+ days per week
Explanation:
For this routine I’ll be building you 3 days devoted to heavy weight lifting to build our super strength, and then 2 days devoted to speed and endurance work. I will also provide you an extra set of mixed martial arts programs from Coach Derek, but that will be on you to add in on top of the training!
Bonus Explanation:
A lot of times I purposely pick two characters (male and female) for the same week like I’ve done this week with Shredder and Karai (and Arrowette and Arsenal in the past, for example) that share similar strengths, so I can share their program with one another and show that both men and women can train identically and achieve much different results. The only difference between this one and Shredder’s routine is that I specifically want to highlight the Parkour routine and Deathstroke routine that I share in the last section of her workout to enhance the acrobatic movements and sword-training that comes with Karai’s abilities.
Karai Workout Day One: Push Day
Warm Up:
15-20 Minute Run
Heavy 5x5s:
Barbell Bench Press
5×5
Seated Overhead Press
5×5
Accessory Work:
Power Cleans
3×10
Seated Overhead DB Extensions
3×10
Incline Press
3×10
Weighted Dips
3xFailure
Karai Workout Day Two: Speed and Endurance Training
Warm Up:
3.1 Mile Run
Workout:
Circuit One:
10 Kettlebell Swings
15 DB Thrusters
20 Clap Push Ups
25 Double Unders
30 Second Battle Rope
Circuit Two:
10 Pull Ups
20 Jumping Lunges
30 Seconds of Tire Flips
Circuit Three:
15 Mountain Climbers
15 Plank to Push Ups
15 Hanging Leg Raises
15 Sit Ups
Karai Workout Day Three: Pull Day
Warm Up:
15-20 Minute Run
Heavy 5x5s:
Deadlift
5×5
Barbell Bent Over Rows
5×5
Accessory Work:
Wide Grip Lateral Pulldowns
3×10
Cable Rows
3×10
Lateral Raises
3×10
Weighted Chin Ups
3xFailure
Karai Workout Day Four: Speed and Endurance Training
Warm Up:
3.1 Mile Run
Workout:
Circuit:
70 Calorie Row
60 Dumbbell Deadlifts
50 Barbell Clean and Presses
40 Push Ups
30 Air Squats
20 Chin Ups
10 DB Snatches Each Arm
Karai Workout Day Five: Leg Day
Warm Up:
15-20 Minute Run
Heavy 5x5s:
Back Squats
5×5
Leg Press
5×5
Accessory Work:
Hamstring Curls or Kickbacks
3×10
Quad/Leg Extensions
3×10
Seated Calf Raises
3×10
Weighted Lunges
3xFailure
Karai Workout: Mixed Martial Arts Bonus
If you want to step your game up and start training with mixed martial arts, these are some of the programs Coach Derek has created for us outside of The Academy to do so.
Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, and Sagat.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
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