Yoruichi Shihōin Workout Routine: Train like Yoruichi from Bleach!

Is it surprising that Yoruichi will only be our second Bleach inspired workout routine to make it to SHJ?

We’ve had our Ichigo Kurosaki Workout, but since then we haven’t had enough requests for any other characters to prioritize them.

Now with our Anime Workouts Database exploding with thousands and thousands of new SHJ Army members daily, we’ve seen a new surge of requests for some of our smaller categories and anime.

Yoruichi has a long list of abilities and a great physique to build an awesome routine around, though, so I’m super excited we’re getting another female anime character to add to our list!

Yoruichi Shihōin Stats:

Real Name: Yoruichi Shihōin

Height: 5’1 1/2

Weight: 93 lbs.

Anime: Bleach

Powers: Yes

Yoruichi falls in as one of the shortest female characters we’ve seen thus far!

She would also be in the shortest range among female celebrities!

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.

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Yoruichi Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk 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!

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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Yoruichi 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 start us off we’re going to be pulling from Yoruichi’s Wiki Fandom page.

They lead with a very brief bio:

Yoruichi Shihōin is the former captain of the 2nd Division of the Gotei 13, as well as the former commander of the Onmitsukidō. Her Lieutenant was Marenoshin Ōmaeda. Having abandoned her command of both positions, she works with Kisuke Urahara and Tessai Tsukabishi, based in the Urahara Shop out in the Human World.

That kind of gives me some Mikasa Ackerman vibes.

They move on to tell us a TON about her powers and abilities.

Starting with her feline transformation, they say:

Feline Transformation: Yoruichi possesses the unique ability to shape-shift into a black cat at will. How she alone, out of all Shinigami, is capable of this is currently unknown. She has possessed the ability for well over 100 years, and it is known to others she knew from that time. She apparently has no set time limit on the transformation, as she had been in this form for over 100 years. In cat form, Yoruichi can still channel her spiritual energy and move at incredible speeds, though she is physically limited. Her transformation grants her a complete disguise, as her voice in this form is deep enough to lead most to assume she is a male.

We won’t be able to transform into a cat, BUT Yoruichi has a ton of other powers and abilities we’ll be able to look into.

Here’s how they continue her list:

• Shunpo Master
• Hakuda Master
• Shunkō (Lightning)
• Kidō Expert
• Expert Swordsman
• Master Assassin
• Master Strategist
• Immense Spiritual Power
• Enhanced Strength
• Enhanced Endurance

Her Wiki Fandom actually gives specific descriptions for each, so if you’re interested in reading some more depth you can head there as well.

For this one we’re going to really focus in on a few things specifically: enhanced strength, enhanced endurance, master assassin and kido expert.

So we’re going to be focusing in on strength training but also adding in mixed martial arts, cardio, and even parkour to really round it out.

Think you can handle it?

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Yoruichi Workout Routine

Training Volume:

3-5+ days per week

Explanation:

We’re going to be training 3 days a week with weights and calisthenics and then it’s your job to step it up a notch and add in training for the extra endurance, mixed martial arts, parkour or even high intensity training to really step into Yoruichi’s shoes.  I’ll be adding extra resources for all of these and it’s your choice of what style you’d like to add in.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Yoruichi Workout Routine: Sample Workout Schedule

Monday: Yoruichi Push Day Training

Tuesday: Master Assassin Training (Bonus Resources)

Wednesday: Yoruichi Pull Day Training

Thursday: Master Assassin Training (Bonus Resources)

Friday: Yoruichi Leg Day Training

Saturday: Optional Master Assassin Training (Bonus Resources)

Sunday: Rest

Yoruichi Workout Routine: Push Day Training

Warm Up: 

Complete 1 Mile

You can walk/jog/run in intervals and work your way up to a better mile run over time.

Workout:

Push Ups

3×25

Kettlebell Swings

3×10

Arnold Press

3×10

Light Dumbbell Bench Press

3×10

Tricep Cable Kickbacks

3×10 each arm

Dips

3×15

Planks

3×60 Seconds

Yoruichi Workout Routine: Pull Day Training

Warm Up: 

Complete 1 Mile

You can walk/jog/run in intervals and work your way up to a better mile run over time.

Workout:

Kettlebell Deadlifts

3×15

Cable Rows

3×10

Chin Ups

3×10

Close to Wide Push Ups

3×20

Cable Pulldowns

3×10

Sit Ups

3×20

Lying Leg Raises with Hip Thrust

3×20

Yoruichi Workout Routine: Leg Day Training

Warm Up: 

Complete 1 Mile

You can walk/jog/run in intervals and work your way up to a better mile run over time.

Workout:

Goblet Squats with KB or DB

3×15

Leg Press

3×10

Glutes Bridges

3×10

Box Jumps

3×20

Weighted Lunges

3×10 each leg

Sit Ups with Twist

3×20

Hanging Knee Raises with Twist

3×20

Yoruichi Workout Routine: Alternative Master Assassin Resources and Endurance Training

MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine
• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Parkour Training Resources

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

HIIT Resources:

• The Best HIIT Workouts to Add to your Workout
• Jump Rope Workout Database

Endurance Training 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