Demon Slayer is blowing up and with it so are our Demon Slayer Inspired Workouts.
We’ve been tacking on some characters that need a second variation of their routine like Tanjiro and Inosuke – but now it’s time to bring in another female character you guys have been requesting like crazy: Daki!
We actually recently had to move Makio up the list a bunch as well, so I’m used to the Demon Slayer chicks taking over.
Daki will likely need to be added to our list of the most powerful Demons in Demon Slayer at some point, with Gyutoro as well, but we’ll wait to see where she ranks in for our power rankings.
For now she’s going to make a great addition to our Demon Slayer Workout Placement Quiz, and be a super fun character to build a workout around.
Daki Stats:
Real Name: Daki
Height: (Fan Guesstimate) 5’6-5’8
Weight: N/A
Anime: Demon Slayer
Powers: Yes
Daki is actually quite tall, although an official height and weight for her has yet to be revealed.
Based on other characters fans estimate her to be around 5’6 to 5’8 with Gyutaro at 5’10 range.
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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Daki 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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Daki 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 learn more about Daki we’ll be pulling right from her Wiki Fandom page, which starts us off like this:
Daki is one of the primary antagonists in the Entertainment District Arc of Demon Slayer: Kimetsu no Yaiba. She is a demon affiliated with the Twelve Kizuki, being the secondary holder of the position of Upper Rank Six, a position she shares with the primary holder, her older brother, Gyutaro.
Over a century ago, Daki was a human child by the name of Ume, who lived in the Rashomon Riverbank of Yoshiwara, the lowest class of the Entertainment District, before she and Gyutaro were turned into demons personally by Doma, who was Upper Rank Six at the time.
From there we can move right into her powers and abilities, which she has a long list of.
They start us off with a big section regarding her overall abilities, stating:
Overall Abilities: As an Upper Rank demon, Daki is very powerful, having been personally acknowledged by Muzan himself as being a “special demon”. It has been noted that Daki was able to kill and eat seven Hashira in the past, further exemplifying her strength. Her flesh detachment in the form of an sentient Obi sash strong enough to hold off the combined efforts of Zenitsu Agatsuma, Inosuke Hashibira, Makio and Suma, the former two being seasoned Demon Slayers while the latter two being kunoichi with shinobi training. Meanwhile, a weaker Daki was already a hand full for Tanjiro Kamado who had begun to actively use the Hinokami Kagura in combat.
From there they have more to say about her abilities, continuing on with:
After her sentient flesh Obi spread across the entire city returns to her, Daki’s power dramatically increases, so much so that her speed in this form was incomparable from before. In this form, her sashes also become more durable, allowing them to slice Nezuko Kamado’s body in half and destroy buildings with ease. Furthermore, once Gyutaro’s eye is implanted in her, Daki’s power is amplified once again, giving her improved speed and reflexes that can outclass the likes of Zenitsu’s Thunderclap and Flash technique. This also allows Daki to coordinate her attacks with her brother, drastically increasing their offensive output and easily turning the tables against the combined efforts of Tanjiro, Zenitsu, Inosuke, and even Tengen Uzui, the Sound Hashira.
They also go into some depth about her Extrasensory Perception, Hair Manipulation, Keen Intellect, Restricted Flight, Shared Biology [with Gyutaro], and Skilled Courtesan – all of which we won’t specifically be utilizing to build out this workout.
On top of that they mention her Blood Demon Art which is Obi Sash Manipulation, which allows her to create patterned Obi Sashes from her flesh and manipulate them (basically destroying anything with them).
We also won’t be able to train around that.
But, what we CAN take into consideration while building out this routine is the rest of the information we have about her abilities.
Here’s what I’m referring to:
Immense Speed & Reflexes: Daki is extremely fast, shown when she could effortlessly keep up with Tanjiro’s Hinokami Kagura techniques to the point she remarked that it was boring. Like all Upper Rank demons, Daki can move so fast that she appears to teleport. After she becomes whole with her dispersed Obi sashes, Daki’s speed increases drastically, such that it was incomparable from before. Her speed increases even more after Gyutaro awakens, allowing her to keep up with Zenitsu’s Thunderclap and Flash technique and successfully react to Tengen’s explosives.
Immense Strength: As an Upper Rank demon who harbors an extremely high concentration of Muzan Kibutsuji’s blood, Daki possesses incredible physical strength. This is shown when she punched Zenitsu through two rooms effortlessly, made a hole in a roof by hitting it with her bare hands and nearly tore off a young girl’s ear. Daki could also lift up an elderly woman without any trouble.
Unlimited Stamina & Endurance: Like all demons, Daki has infinite stamina and endurance. This was mainly displayed when she barely flinched and continued fighting nonchalantly when her Obi sashes, which are extensions of her own body, were cut by the Demon Slayers, with the exception of Tanjiro’s Hinokami Kagura techniques. Furthermore, Daki never showed any signs of pain or agony despite getting her head sliced off.
We kind of knew this was coming considering what we already know about Daki (and the fact that she’s a demon…), but that doesn’t make it any less fun.
The other factor that we need to remember while building this one out is Daki’s overall aesthetic. We’re going to be putting this routine together revolving around her lean and toned physique – on top of all the abilities we’ll be training around.
So be ready for high volume and intensity, but don’t be scared to scale down if needed.
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Daki Workout Routine
Training Volume:
3-5 days per week
Explanation:
To train like Daki we’re going to want a fully toned and lean physique, which is going to have us centering this routine around fat burn while also primarily shooting to create her immense strength, stamina and speed. To do that we’re going to be working with 3 full body training days a week, one HIIT circuit which will be our Upper Rank Demon Circuit Test, and one final day devoted to endurance work (which can be two days if you prefer to burn some more fat).
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Daki Workout Routine: Sample Schedule
Monday: Obi Sash Full Body A
Tuesday: Upper Rank Demon Circuit Test
Wednesday: Obi Sash Full Body B
Thursday: Demon Endurance Work
Friday: Obi Sash Full Body C
Saturday: Optional Endurance Work or Bonus Resources
Sunday: Mandatory Rest Day
Daki Workout Routine: Obi Sash Full Body A
Warm Up:
Optional Endurance Warm Up
10-30 Minutes of Varied Cardio (I prefer Elliptical and Treadmill)
Workout:
Bulgarian Split Squats
3×15 each leg
Shoulder Front Raises
3×20
Chest Press
3×15
Pulldowns
3×12
Tricep Pushdowns
3×15
Weighted Crunches
3×20
Daki Workout Routine: Upper Rank Demon 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!)
Upper Rank Demon Circuit Test: Complete 5 Rounds
20 Kettlebell Swings
15 Mountain Climbers
10 Thrusters
5 Half Burpees
Daki Workout Routine: Obi Sash Full Body B
Warm Up:
Optional Endurance Warm Up
10-30 Minutes of Varied Cardio (I prefer Elliptical and Treadmill)
Workout:
Leg Press
3×15
Seated Military Press
3×12
Chest Flys
3×15
Glute Bridges
3×12
Cable Rows
3×15
Hanging Leg Raises
3×20
Daki Workout: Demon Endurance Work Resources
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:
- 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 Continue Training After Your First 5K (Workout Included)
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
Daki Workout Routine: Obi Sash Full Body C
Warm Up:
Optional Endurance Warm Up
10-30 Minutes of Varied Cardio (I prefer Elliptical and Treadmill)
Workout:
Back Squats
3×12
Lateral Raises
3×20
Overhead Press
3×15
Assisted Chin Ups
3×10
Lunges
3×12 each leg
Weighted Sit Ups
3×20
Daki Workout: Bonus 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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