Hibana Workout Routine: Train like The Fire Force Third Gen!

Last updated on July 3rd, 2022 at 07:40 am

BONUS: Download the FREE Hibana Workout Routine PDF

You guys know we’ve been on a bit of a Fire Force tear here the last few weeks, and now Hibana will be the tenth character to be added to our Fire Force Inspired Workouts.

Fire Force isn’t the most popular anime we have, but it’s definitely still a fan favorite.

Speaking of fan favorite, Hibana didn’t quite make it on our list of the most powerful Fire Force characters, but she did come in at number seven among the most popular Fire Force characters.

I personally love Hibana, and I also like the fact that we’re going to be able to add a strong and popular character to our database without having to make her workout extremely overpowered.

But more on that later.

For now can we just acknowledge how much Hibana also improves our Fire Force Workout Placement Quiz as well?

Hibana Stats:

Real Name: Hibana

Height: 5’6 1/2

Weight: 119 lbs.

Anime: Fire Force

Powers: Yes

Hibana is actually around average height.

That “average” is there among celebrities, anime female characters, and even our superhero and other characters we’ve seen.

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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Hibana 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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Hibana 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.

For this one we’re going to be pulling right from Hibana’s Wiki Fandom page to learn more about her overall character.

They start us off with a brief bio section that’s relevant before working our way into her powers and abilities:

Hibana, better known as Princess Hibana, is a Third Generation pyrokinetic and captain of the Special Fire Force Company 5.

And while brief, it’s exactly what we need to know before moving right into all her powers.

They start that section with a bunch of information about her overall power level and strength as a Third Generation pyrokinetic.

Here’s how they break it down:

Hibana is a Third Generation pyrokinetic, who has the ability to create flower-shaped flames through her hands or fan — an ability she calls “Clematis”. She can surround her opponent in an abundance of Cherry Blossom-like flames that singe the skin upon touch and inflicts harmful cuts. These flames are powerful enough to destroy multiple Infernal cores with ease.

Hibana can control the surrounding temperature, which can extinguish certain Ignition Abilities that rely on external factors. She can also envelop a person’s body in heat, resulting in them developing heat syncope, which can subdue them and cause dizziness. This effect can be easily applied to multiple opponents at once. Her knowledge of science allows her to assess an opponent’s power and how her heat control will affect their attacks.

But from there they also make mention to the fact that she isn’t the absolute greatest when it comes to her hand to hand combat; as much as she can hold her own.

They explain that here:

Despite her intelligence and offensive strength, Hibana lacks skill in combat due to her receiving no formal training which she takes pride in, claiming to be a researcher and not a barbarian. As a result, her endurance is extremely limited compared to other Captains and once her opponent bypasses her established strategies she is often unable to react or counter-attack quickly. She is also considerably frail and lacks durability, being capable of being knocked unconscious with a single punch or an object striking her head.

So while Hibana is extremely powerful and can pack a punch with her flames, we aren’t going to necessarily be training around overpowered superhuman strength, speed, agility and endurance like we are used to seeing from a lot of our characters within the Anime Workouts Database.

That said, I am going to be utilizing calisthenics and bodyweight training to build this one out to focus in on her overall aesthetic/physique, while also aiming to improve our strength, speed and endurance; all necessary for our Fire Force characters.

Which means you still have to be ready for some volume, but it won’t be super advanced and will be suitable for a beginner-intermediate fitness level.

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Hibana Workout Routine

Last Chance: Download the FREE Hibana Workout Routine PDF

Training Volume:

3-5 days per week

Explanation:

For this one your main training days are going to be two full body calisthenics workouts a week, and then I’ll also be programming a Hibana Captain Circuit Test for mid-week for you to take on. On top of that you can also include the option endurance training I recommend in between using the resources I provide below.

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Hibana Workout Routine: Sample Workout Schedule

Monday: Calisthenics, Core and Cardio A

Tuesday: Optional Endurance Work

Wednesday: Hibana Captain Circuit Test

Thursday: Optional Endurance Work

Friday: Calisthenics, Core and Cardio B

Saturday: Optional Mixed Martial Arts, HIIT, Parkour or Active Rest Day

Sunday: Mandatory Rest Day

Hibana Workout Routine: Calisthenics, Core and Cardio A

Warm Up:

2×25 High Knees

2×25 Jumping Jacks

Workout:

Push Ups (Or Knee Push Ups)

3×20

Air Squats

3×20

Sit Ups

3×15

Hollow Hold

3×30 Seconds

Pike Push Ups (Or Chin Ups)

3×10

Cardio:

Complete 10-30 Minutes of Varied Cardio

Hibana Workout Routine: Optional Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

Treadmill Walk/Run
Rower Machine
StairMaster
Elliptical
Swim
Bike

Option Three – Complete HIIT Training Using SHJ Resources:

The Best HIIT Workouts
Jump Rope Workout Database
Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Hibana Workout Routine: Hibana Captain Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Colossus Circuit Test: Complete 4 Rounds for Time

Run 400M

25 Mountain Climbers

20 Second Plank

15 Plank to Push Ups

10 Lunges

Hibana Workout Routine: Optional Endurance Work

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

Treadmill Walk/Run
Rower Machine
StairMaster
Elliptical
Swim
Bike

Option Three – Complete HIIT Training Using SHJ Resources:

The Best HIIT Workouts
Jump Rope Workout Database
Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Hibana Workout Routine: Calisthenics, Core and Cardio B

Warm Up:

2×25 High Knees

2×25 Jumping Jacks

Workout:

Push Ups (Or Knee Push Ups)

3×20

Glute Bridges

3×20

Hanging Knee Raises

3×15

Superman Hold

3×30 Seconds

Pike Push Ups (Or Chin Ups)

3×10

Cardio:

Complete 10-30 Minutes of Varied Cardio

Hibana Workout Routine: Optional Additional Training Resources

Parkour Training Resources:

Main MMA Training Resources

Other MMA Training Resources:

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