Tenya Iida Cosplay Workout & Guide: Become A My Hero Academia Hero

Last updated on August 6th, 2021 at 06:44 pm

BONUS: Download the FREE Tenya Iida Workout Routine PDF

We haven’t seen a My Hero Academia Workout in bit.

So I think kicking off another MHA themed week is a perfect way to get us back into an anime groove.

And who better to lead us than Tenya Iida!?

A Tenya Iida Workout is going to not only allow us to stay in our calisthenics and bodyweight theme, but it will also give us a nice way to switch it up and change gears a bit.

We’ve already seen a handful of MHA characters, such as: Deku, All Might, Momo Yaoyorozu, Shoto Todoroki, Ochako Uraraka, Asui, Mina Ashido, and Katsuki Bakugo.

And just even more to come!

Tenya Iida Stats:

Height: 5’10 1/2

Weight: 145 lbs.

Real Name: Tenya Iida

Hero Name: Ingenium

Anime: My Hero Academia

Tenya Iida ia fairly tall among the students of Class 1-A, but his weight doesn’t do his physique justice.

He appears to be one of the more muscular students when, and I would have originally guessed at a weight around 170+.

Vegeta were tied Wolverine for 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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Tenya Iida Diet and Nutrition

This is normally where (in the character workouts at least) I’d throw you guys a nice copy paster to give you some links to awesome dietary guidelines.

The celebrity workouts get their own custom planning based around what that celebrity does, but the characters are very contingent on specific goals/starting points.

The same is going to be done here, but I’m going to be making some changes to help you out a little bit more. So I’m going to start by suggesting what I think is the best Superhero Program for this cosplay if you choose to step it up a notch. Of course, you can really step it up a notch and join our Academy to get access to everything we have to offer, but if not, you might want to check out The Program Shop for other options or even take The Program Selection Quiz to help you out.

Either way, my suggestion would be: The Cut and Shred

Which brings us to our information from the character workouts if you’re looking to go the free-route (which is totally fine):

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!

Want App Functionality, Coaching, & Unlimited Access? Join The Ultimate Fitness X Fandom Membership.

Tenya Iida Cosplay Information (and Options)

Now it’s time to not transform your body, but rather your attire.

That’s right, it’s the NEW fun part.

As you can tell from the picture above (and throughout the article as well), Tenya Iida cosplay has a few different options.

You can definitely have some fun with this.

Here’s some suggestions, and I tried to diversify it (not Amazon this time due to lack of availability/variation):

And there you have it.

Along with this killer workout I’m going to build for you to turn you into Tenya Iida, these are our favorite options for his outfit.

Don’t forget to tag me in your pics @MikeRomaine on Insta!

Need Help Choosing The Best My Hero Academia Inspired Workout?
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Tenya Iida Workout Routine Information (and Research)

So we have some more fun (although may not as much) in this section.

Here I’ll be giving you a bit of a bio and also utilizing what we’ve discussed in the section above (and some more) to break down what we’ll be looking to achieve with this workout routine I’ll be building for you.

So let’s start at My Hero Academia’s Wiki Fandom and learn a little bit about Tenya Iida.

Just as a brief bio before we get into his appearance and powers, we’ll start off with this:

Tenya Iida, also known as Ingenium, is the class representative of Class 1-A at U.A. High School, and is training there to become a Pro Hero. He is one of the main protagonists of My Hero Academia.

And based on both my own personal opinion and fan rankings for the show, Tenya Iida is also a fan-favorite!

Here’s what they tell us about his appearance:

Tenya is a relatively tall and muscular young man with a wide frame. He has short dark blue hair, flattened neatly down and parted on the left of his head, a small patch completely shaved near the base of his head, and rather square eyes which match the notably pointed shape of his jaw. He usually wears a serious expression, and his eyebrows seem to be permanently pointed inwards, quite thin and long in length, the far ends sharply hooked inwards, and he wears glasses with rectangular lenses. Because of his Quirk, he possesses calves that are incredibly thick, and shaped like automobile engines, with three silver exhaust pipes protruding from each one.

His hero costume consists of a black one-piece suit with a high collar, over which he wears various pieces of armor, all a pale silver in color, including a chest plate, a metal collar around his neck and another around his upper arm, and metal vambraces that extend past his elbows, pointed at the ends. He wears a helmet covering his entire face, its sharp bevor full of holes to allow him to speak and breathe easily, and its upper piece rounded over his head with two larger holes on either side, two curved horns just behind and a single spike sticking out of the back of his head. On his feet, he wears silver knee-high boots with gold accessories, which are specialized for his Quirk, and around his torso, he has three thick metal pipes, attached with a blue band, although these only serve as decoration. His armor is very lightweight and does not protect him much; its main purpose is to cut down air resistance rather than to protect him.

Right in there we learn a few things we’re going to be utilizing.

We learn a bit about his Quirk (which I’ll go over a bit more in a second).
We learn that he is a relatively tall and muscular.

In the show his frame seems to be a bit more stocky than other male characters like Deku, Todoroki and Bakugo; even though they may still be very lean and toned.

But, before we jump too far ahead, let’s talk about his Quirk: Engine.

Here’s what his Wiki Fandom tells us about it:

Tenya’s Quirk is that he has car-like engines in each of his calves, giving him super speed and extreme kicking power. Tenya needs to fuel his engines by drinking orange juice.

Tenya’s engines have multiple gears; it is currently unknown how many, but it has been implied that there are more than three. Much like a real engine, his Quirk requires that the exhaust pipes on the backs of his legs remain clear of obstructions in order to function properly.

As part of his training, Tenya engaged in hardcore, long-distance running to increase his leg strength and stamina, so that he can run faster for longer periods of time. During the Quirk Apprehension Test, he ran 50 meters in 3.04 in Third Gear, meaning he ran 51.29 kilometers per hour (36.79 miles per hour).

So while this is a cosplay oriented workout routine, we will still be engaging in training styled to his quirks and abilities.

Expect to be doing a LOT of running and legs.

But we’ll still be looking to tack on an overall muscular physique as well.

Get ready!

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Tenya Iida [Cosplay] Workout

Last Chance: Download the FREE Tenya Iida Workout Routine PDF

Training Volume:

5 days per week

Explanation:

While the overall goal of this is to get into shape to become Tenya Iida, we’re going to still be having fun with it and base it around his quirk. For that reason we’ll have a running and leg focus, while still training our upper bodies to replicate his muscular physique. We’ll be doing one day of full body training, one upper, one lower, and two days devoted to running and speed training.

Difficulty Level:

Intermediate

When we do our celebrity and character workouts we base the difficulty level off of their routines/their powers. For this one it’s just a judgement call on how I believe we can best get you looking like each character. For that reason I’m providing a level for each.

Want To Upgrade This Workout?

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Tenya Iida Cosplay Workout: Sample Workout Schedule

Monday: Full Body Workout

Tuesday: Long Distance Running

Wednesday: Upper Body Workout

Thursday: Speed Training

Friday: Lower Body Workout

Saturday: Rest Day

Sunday: Rest Day

Tenya Iida Cosplay Workout: Full Body Workout

Warm Up:

50 Butt Kicks

50 High Knees

50 Jumping Jacks

Workout:

Push Ups

4×25

Jumping Lunges

4×20 [total]

Sit Ups

4×25

Dips

4×15

Jump Squats

4×25

Pike Push Ups

4×10

Calf Raises

4×30

Tenya Iida Cosplay Workout: Long Distance Running

For this one we’re going to be working on progression into long distance running.

You can follow a Couch to 10K if you’d like, but I suggest fitting in 1-2 days of running a week so that the rest of this workout is still doable.

Beginner: 1-3 miles

Intermediate: 3-5 miles

Advanced: 5+ miles

But, we also have a few Couch to 10K workouts as well.

Couch to 10K Training Options:

Tenya Iida Cosplay Workout: Upper Body Workout

Warm Up:

50 Butt Kicks

50 High Knees

50 Jumping Jacks

Workout:

Regular Push Ups

4×25

Wide Grip

4×20

Close Grip

4×15

Dips

5×10

Pull Ups

5×5

Chin Ups

5×5

Tenya Iida Cosplay Workout: Speed Training

We’re taking this one right from Kid Flash’s Workout.

This one is shared originally by Men’s Journal.

Hill Sprints
- Beginner: Complete 3-5 reps. “Remember, this is pure explosiveness, so it should be difficult,” Bradshaw says. You can always increase the time for fewer reps, too. Completely recover between reps. Take about 3-5 minutes in between.
- Advanced: Complete 5-6 reps, taking 3-5 minutes rest in between each rep
Interval Runs
- Beginner:
  – run 50 meters
  – walk/jog 50 meters
  – run 100 meters
  – walk/jog 50 meters
  – run 150 meters
  – walk/jog 50 meters
  – run 200 meters
  – walk/jog 50 meters
  – run 250 meters
  – walk/jog 50 meters
- Advanced: Complete the same workout above, only go “up and down” the ladder. Once you run 250 meters, work your way back down (200m, 150m, 100m, 50m).
Fartleks (Swedish for “speed play”) – 15 minute workout:
- Beginner:– 1-minute run
  – 1-min walk/jog
  – 2-minute run
  – 2-minute walk/jog
  – 3-minute run
  – 2-minute walk/jog
  – 4-minute run
  – 3-minute walk/jog
  – 5-minute run
  – 3-minute walk/jog
- Advanced: Follow the same workout pattern above—1 minute, 2 minutes, 3 minutes, 4 minutes, and 5 minutes—only with a 2-minute jog for active recovery between each. Once you’ve reached 5 minutes and completed the 2-minute recovery, go back down the ladder and complete 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute.
Sprints – Short and Long
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
  - Beginner: Complete 6-8 sprints of 100 meters at 75%-80% effort. (“This means you can utter a few words, but can’t maintain a conversation,” Bradshaw says.) Recover for 50-60 seconds between reps.
  - Advanced: Complete 8-10 sprints of 100 meters at 80-85% effort. At this intensity, you’re pushing very hard, but not going as fast/hard as you can. Recover for 45 seconds in between reps.
- How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
  - Beginner: Complete 3 sprints of 300 meters at 75% effort. Recover for 3 minutes between sprints.
  - Advanced: Do two sets, each 3 sprints of 300 meters at 75% effort. Recover for 2-3 minutes between sprints, and 5 minutes between sets.