Last updated on August 10th, 2022 at 10:29 am
We recently had our very first Dr. Stone Inspired Workout hit the site this week and I wanted to keep it going with a female as well.
In my opinion there’s none more perfect than Kohaku!
If you guys like these workouts I’ll obviously have to get us a Tsukasa Shishio Inspired Workout as well, but for now we started off by adding Senku Ishigami to our Anime Workouts Database.
You guys tend to request workouts from shows like DBZ, MHA, Naruto, Jujutsu Kaisen and Demon Slayer – but I’m sure once we start getting some different shows up here it’ll help diversify the request forms a bit.
Kohaku Stats:
Real Name: Kohaku
Height: 5’2
Weight: 114.64 lbs.
Anime: Hunter X Hunter
Powers: Yes
Kohaku is a bit below average height, even compared to anime females we’ve seen here at SHJ.
Although we’ve been seeing shorter anime females, they actually have had a taller average than some of the younger anime males!
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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Kohaku 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.
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Kohaku 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 get us started we’ll be pulling right from Kohaku’s Wiki Fandom page.
Here’s what they tell us about her initially:
Kohaku is a young woman who is a descendant of modern humans. She is Ruri’s younger sister and the daughter of Kokuyo. She is one of the protagonists of the series.
After meeting Senku and witnessing his bravery, courage and talent, Kohaku invites him to her village. Since Senku assists and fascinates the village with many of his scientific inventions and turned out to be the savior the village ancestors talk about in the stories that are passed down, the population is ultimately rallied to fight and stop Tsukasa’s tyrannic empire.
After Taiju, Kohaku is the most loyal to Senku. Since learning about science and the delicate/complicated work it takes to make modern inventions, Kohaku often teams up with Chrome to scavenge ingredients and “persuade” Kinro and Ginro to help with the labor.
It’s actually quite a lengthy bio compared to what we see for some other anime Wiki Fandom pages, but it doesn’t necessarily give us much to work with in the form of building a workout routine.
When we move on into her powers and abilities section we begin to get a ton of additional information we can work with.
Here’s how they break it down for us:
- Enhanced Physical Prowess: Kohaku appears to be well known in her village due to her combative abilities, as both Kinro and Ginro were afraid of her. Tsukasa, a world-class fighter, stated that she would have been famous for her fighting abilities back in the Pre-Petrification world. Kohaku possesses great strength and endurance, credited by Chrome to be one of the few superhumanly strong individuals within the village, being able to carry a heavy pot filled with hot water on a daily basis for her sickly older sister, Ruri. In an extra, Kohaku rates herself with 1000 battle points, Kinro having 500 and Ginro having 100 respectively. Despite her skill, she is inferior to Tsukasa Shishio, Hyoga, and Moz; Tsukasa had proper marital art training, Hyoga is a spear expert and Moz is simply better-muscled.
- Enhanced Strength: She is tasked with carrying a heavy pot filled with hot water over long distances on a daily basis for her sickly sister Ruri, Senku noting it’s just shy of 50 kilograms (which is around 110 pounds). When Senku tries to lift the pot in order to help Kohaku, he quickly succumbs to its weight; granted Senku is incredibly weak in comparison, but for anyone to carry 50 kilograms a long distance without tiring is amazing feat.
- Enhanced Speed: Her more notable traits are her speed and agility, which makes her highly proficient in close-quarters combat. When fighting, she attacks with a flurry of blades and kicks. She also possesses quick reflexes, as she was able to easily stop an attack from Kinro and Ginro when they both attacked her. Because of her speed, the two of them fear her wrath.
Basically Kohaku is a badass.
We’re going to be training to get STRONG and fast – while also staying lean, slim and toned.
So get ready for weights, running and volume for this one.
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Kohaku Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to be training with weights 3 days a week, but those days will be broken down into supersets and trisets to add on intensity – and then we’ll also have 2 days of endurance training with an outdoor run to replicate some of the movement and endurance work Kohaku would be doing!
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Kohaku Workout Routine: Sample Workout Schedule
Monday: Warrior Pull and Abs (Back, Biceps, Abs)
Tuesday: Stone Outdoor Endurance Training
Wednesday: Warrior Push Day (Chest, Triceps, Shoulders)
Thursday: Stone Outdoor Endurance Training
Friday: Warrior Legs and Abs (Legs, Calves and Abs)
Saturday: Optional Additional Training with Resources
Sunday: Rest Day
Kohaku Workout Routine: Warrior Pull and Abs
Warm Up:
Run 800m
Workout:
Triset One:
A. Kettlebell Deadlift
3×10
B. Bent Over Dumbbell Rows
3×10
C. Wide Grip Lateral Pulldowns
3×10
Triset Two:
A. EZ Bar Curls
3×10
B. Alternating Dumbbell Hammer Curls
3×10 each arm
C. Chin Ups
3xFailure
Triset Three:
A. Sit Ups
3×20
B. Lying Leg Raises
3×20
C. Hollow Hold
3×30 Seconds
Kohaku Workout Routine: Stone Outdoor Endurance Training
Warm Up:
25 High Knees
25 Butt Kicks
Workout: Run Outside (Add a Backpack or Weighted Vest if Possible)
Beginner Level: 1-3 Mile Run
Intermediate Level: 3-5 Mile Run
Advanced Level: 5+ Mile Run
Alternative Training Methods: Complete 30-60 Minutes
- Bike
- Elliptical
- StairMaster
- Row Machine
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)
Kohaku Workout Routine: Warrior Push Day
Warm Up:
Run 800m
Workout:
Triset One:
A. Incline Dumbbell Press
3×10
B. Incline Dumbbell Flys
3×10
C. Push Ups (or Knee Push Ups)
3xFailure
Triset Two:
A. Cable Tricep Pushdowns
3×10
B. Cable Tricep Overhead Extensions
3×10
C. Cable Kickbacks
3×10 each arm
Triset Three:
A. Overhead Dumbbell Press
3×10
B. Upright Rows
3×10
C. Lateral Raises
3×10
Kohaku Workout Routine: Stone Outdoor Endurance Training
Warm Up:
25 High Knees
25 Butt Kicks
Workout: Run Outside (Add a Backpack or Weighted Vest if Possible)
Beginner Level: 1-3 Mile Run
Intermediate Level: 3-5 Mile Run
Advanced Level: 5+ Mile Run
Alternative Training Methods: Complete 30-60 Minutes
- Bike
- Elliptical
- StairMaster
- Row Machine
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)
Kohaku Workout Routine: Warrior Legs and Abs
Warm Up:
Run 800m
Workout:
Triset One:
A. Goblet Squats
3×10
B. Weighted Lunges
3×10 each leg
C. Cable Pullthroughs
3×10
Triset Two:
A. Leg Press
3×10
B. Calf Raises on Leg Press
3×10
C. Box Jumps
3×10
Triset Three:
A. V-Ups
3×20
B. Knee Tucks
3×20
C. Superman Hold
3×30 Seconds
Kohaku Workout Routine: Optional Additional Training Resources
HIIT 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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