Last updated on August 6th, 2021 at 07:08 pm
We recently saw our Tamaki Amajiki inspired workout, and having already seen our Mirio Togata inspired workout, we’ll now have our Big 3!
Nejire Hado is the one and only female in U.A.’s Big 3, and she is extremely powerful (if that wasn’t obvious).
Pulling inspiration from her character to build out a workout routine is giving us a great addition to both our new My Hero Academia Inspired Workouts Database and our larger Anime Workouts Database.
Her powers and abilities (Quirk) aren’t necessarily the greatest to build a routine around, BUT she’s actually the most powerful of The Big 3, and we can also choose to build the routine around more of a cosplay style if we feel fit within the research section.
Nejire Hado Stats:
Real Name: Nejire Hado
Height: 5’4 1/2
Weight: N/A
Anime: My Hero Academia
Powers: Yes
Nejire Hado is right around average height among both female characters and celebrities we’ve seen at SHJ.
And although they don’t list a weight for her character, she also sports a lean and toned physique
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 The Unofficial My Hero Academia Workout Booklet and Unleash Your Inner Hero!
Nejire Hado 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.
Take The My Hero Academia Workout Placement Quiz Now!
Nejire Hado 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.
Like many of our other My Hero Academia characters we’ve seen, Nejire Hado’s Wiki Fandom doesn’t give her much of a starting biography.
Either way, though (like our other characters), we’ll be starting there and pulling more information as we need:
Nejire Hado, also known as Nejire Chan, is a student in Class 3-A at U.A. High School and is part of The Big 3.
So, basically all information we already knew, but potentially important to repeat for new MHA fans.
To help us out with routine research I also want to share some of the information they give for her “appearance” section on her Wiki considering we may not be able to build a workout around her powers alone and may need to take into account her overall aesthetic from more of a cosplay oriented training regime:
Nejire is a fair-skinned girl of average height with wide, curious eyes. Her upper eyelashes are long and thick, and her irises are a royal blue. Her hair is periwinkle, and it reaches all the way down to her knees, twisting around itself at her waist and curving inwards around her legs. She has side-swept bangs, tucked behind her ears on the right and hanging just over her eyes on the left, and two short clumps of hair on either side of her face, curved towards her face on the right and behind it, under her ear, on the left. According to the boys at U.A. and Yuyu Haya, Nejire is more of the “cute kind” than the “sexy kind.”
It doesn’t tell us that much about her physique, actually, BUT, Nejire Hado is a petite student and trains vigorously to be the most powerful at U.A.
Here’s what they tell us about her overall abilities and powers:
Overall Abilities: Nejire is one of U.A. High School’s most powerful students alongside Mirio and Tamaki, who are all collectively known as The Big 3. Like the rest of the Big 3, Nejire’s abilities can rival or even surpass that of most Pro Heroes.
She has shown on multiple occasions to have great mastery over her powerful and versatile Quirk, Wave Motion. Despite Wave Motion’s lack of speed, Nejire utilizes the energy surges to boost her own mobility. By doing so, she can quickly close the gap between her and the target before unleashing blast waves at close range. The waves have proven to be very effective against large enemies who also lack speed. Nejire can control how much energy she wants to output and can release it from her palms and her feet. By releasing small amounts under her feet, Nejire can levitate herself with fine control. She can defend herself and use the waves to attack from long range. A combination of the aforementioned applications is effective for Nejire controlling a battlefield and keeping her distance.
With that, they also make mention to two specific abilities Hado needs to be so strong with her Quirk:
- Enhanced Stamina: Due to her Quirk’s drawback, Nejire has built up an intense amount of stamina through training. Due to this feat, along with the nature of her Quirk, facing Nejire in a drawn-out battle would eventually become a battle of stamina. After her stamina was siphoned by a Trigger-enhanced Rikiya Katsukame, Nejire was still able to hold her own against the Yakuza member for 20 minutes until the Trigger drug wore off, allowing the Ryukyu Squad to defeat him once and for all. When she was blasted by Dabi’s flames, Nejire recovered, and was able to help ward off 4 Near-High Ends in spite of the burns she bore.
- Enhanced Durability: Nejire has proven herself to be rather resilient, as she able to survive being scorched by Dabi’s flames, and emerge with only moderate burns. This is an exceptionally impressive feat of Nejire’s resilience, given Dabi’s firepower exceeds that of Endeavor, and can turn his targets to ash in an instant.
And to finish off our research into Nejire Hado and her powers and abilities that will help us out building a workout around her character, we also obviously need to discuss her Quirk: Wave Motion.
Here’s how her Wiki Fandom breaks it down for us:
Wave Motion: Nejire’s Quirk grants her the ability to convert her own vitality into energy and release it in the form of exceptionally powerful spiral shockwaves. Since the energy travels in a spiral, it’s not very fast. Overusing this Quirk will cause Nejire to suffer from great exhaustion, due to it using her own stamina as a power source.
Nejire can release the shockwaves from her hands as an offensive blast. She can also release the energy from her feet to increase her mobility and allow herself to fly.
Not exactly something we can build a routine around, BUT they make another mention to the fact that she needs to use her own stamina.
For this one we’re going to be utilizing some basic calisthenics, but mainly prioritizing endurance training, a day of hero training, and some core building to get into Nejire Hado shape.
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Nejire Hado Workout Routine
Training Volume:
5 days per week
Explanation:
Nejire Hado is a member of The Big 3, and the most powerful student at U.A. High School. She trains endlessly to build stamina and control for her Quirk. We’re going to be training using 3 days of endurance training, core and some light calisthenics, one day of hero training, and one day of high intensity interval training.
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Nejire Hado Workout Routine: Sample Workout Schedule
Monday: Big 3 Endurance, Core and Calisthenics A
Tuesday: Hero Training Big Circuit
Wednesday: Big 3 Endurance, Core and Calisthenics B
Thursday: Hado High Intensity Interval Training
Friday: Big 3 Endurance, Core and Calisthenics C
Saturday: Optional MMA/Parkour/Extra Endurance or Active Rest Day
Sunday: Mandatory Rest Day
Nejire Hado Workout Routine: Big 3 Endurance, Core and Calisthenics A
Warm Up:
25 High Knees
25 Jumping Jacks
25 Butt Kickers
Endurance Training:
For this section your job is endurance training. In it’s most basic form you can keep it simple with running based on your overall fitness level, BUT, if you’d like to step it up a notch you can also switch it to things like bike, row, swim, and other endurance training; but you will need to swap the distance/duration accordingly.
Running Based On Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
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
- How To Train After Your First 5K (Workout Included)
Calisthenics and Core Training:
Push Ups
3×20
Air Squats
3×25
Pike Push Ups
3×10
Sit Ups
3×25
Flutter Kicks
3×50
Nejire Hado Workout Routine: Hero Training Big Circuit
Warm Up:
25 High Knees
25 Jumping Jacks
25 Butt Kickers
Complete One Round:
Run 1 Mile
200 Air Squats
150 Push Ups
100 Dips
75 Sit Ups
50 Pull Ups
Nejire Hado Workout Routine: Big 3 Endurance, Core and Calisthenics B
Warm Up:
25 High Knees
25 Jumping Jacks
25 Butt Kickers
Endurance Training:
For this section your job is endurance training. In it’s most basic form you can keep it simple with running based on your overall fitness level, BUT, if you’d like to step it up a notch you can also switch it to things like bike, row, swim, and other endurance training; but you will need to swap the distance/duration accordingly.
Running Based On Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
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
- How To Train After Your First 5K (Workout Included)
Calisthenics and Core Training:
Knee Wide to Close Push Ups
3×20
Jumping Lunges
3×30
Wall Climbs
3×10
V-Ups
3×25
Lying Leg Raises
3×30
Nejire Hado Workout Routine: Hado High Intensity Interval Training
Warm Up:
Walk 5-10 Minutes
HIIT Workout: Complete 30 Minutes
- 1 Minute ON: Sprint 7-10 MPH
- 1 Minute OFF: Walk 2.5-3.5 MPH
- Rinse and Repeat
Alternative Training HIIT Resources:
Nejire Hado Workout Routine: Big 3 Endurance, Core and Calisthenics C
Warm Up:
25 High Knees
25 Jumping Jacks
25 Butt Kickers
Endurance Training:
For this section your job is endurance training. In it’s most basic form you can keep it simple with running based on your overall fitness level, BUT, if you’d like to step it up a notch you can also switch it to things like bike, row, swim, and other endurance training; but you will need to swap the distance/duration accordingly.
Running Based On Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
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
- How To Train After Your First 5K (Workout Included)
Calisthenics and Core Training:
Decline Push Ups
3×20
3-Point Squats
3×30
Inch Worm to Push Up
3×10
Bicycle Crunches
3×50
Lying Leg Raise with Hip Thrust
3×20
Nejire Hado Workout Routine: Alternative Training Resources
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
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
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