Erza Scarlet Calisthenics Workout: Train an S-Class Mage!

Last updated on November 20th, 2024 at 04:25 pm

It’s been a while since we’ve had Erza Scarlet land at SHJ, but it’s definitely not her first appearance.

So far we’ve had our original weight training Erza Scarlet Inspired Workout and then we even had our Erza Scarlet Jump Rope Inspired Circuit.

BUT, now we’re back to build another full weekly session for you guys after tons of requests for a calisthenics version of her training.

Last week we added our Natsu Dragneel Calisthenics Workout to our Fairy Tail Inspired Workouts, and now it’s time for Erza to make her way there as well.

Erza came in on tons of our lists here at SHJ so far, and has consistently been one of the most popular female characters on the site.

She also tops the list of the most powerful Fairy Tail Characters, the most popular Fairy Tail characters, and even the most powerful anime female characters of all time (all within the top 10).

Erza Scarlet Stats:

Real Name: Erza Scarlet

Height: 5’9

Weight: 132 lbs.

Anime: Fairy Tail

Powers: Yes

Erza is actually quite tall. She comes in above average among female anime and overall characters we’ve seen.

And even stands above most male characters we’ve seen as well – aside from our behemoths inside the Anime Workouts Database.

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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Erza Scarlet 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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Erza Scarlet Calisthenics 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 Erza Scarlet we’re going to be pulling right from her Wiki Fandom page to break down just how we’ll be piecing together this workout – starting with her bio section:

Erza Scarlet is an S-Class Mage of the Fairy Tail Guild, wherein she is a member of Team Natsu. She also served as the guild’s 7th Guild Master during Makarov’s absence in X792.

That doesn’t tell us all that much about what we’ll actually be using to build this routine, but it does give us a good starting point for Erza.

Aside from her physique, which you can clearly see (especially if you’ve watched the anime), we’re going to be moving into her powers and abilities section.

Here’s how they start us off:

Requip: The Knight: Requip is a type of Spatial Magic and Erza’s signature form of Magic, over which she possesses great mastery. It is a type of Magic that allows her to swap weapons, armor and clothes at will. Her particular form of Requip is called The Knight. She is noted for her ability to Requip extremely fast and is the only sword Mage known to be capable of Requipping weapons and armor while fighting, she is said to have over 100 different armors, something which made her and her immense strength well known throughout her place of residence, Magnolia Town, and throughout the entire Kingdom of Fiore, earning her the epithet “Titania”. Erza can also project a holographic inventory screen where she can view and organize items in their pocket dimension, as well as add items without equipping it on herself.

There’s a lot more, but this is definitely one of the big sections we’ll be working with.

One thing I’m going to pull out is the fact that Erza Scarlet is extremely strong, which they state: “she is said to have over 100 different armors, something which made her and her immense strength well known throughout her place of residence.”

From there we can go on to discuss more of her magic and abilities that we won’t necessarily be able to work around with our programming, but stuff that needs to be shared to give Erza the full scope she deserves:

• Sword Magic
• Telekinesis
• Master Swordsmanship Specialist
• Expert Archer
• Expert Hand-to-Hand Combatant
• Immense Magic Power
• Keen Intellect

But from here we can move onto the actual abilities and powers we WILL be working around to build this one out.

These are the things that really are going to make this routine intense to be built around the powers and abilities of Erza, but also her overall aesthetic and body!

Here’s how they break it down for us:

Enhanced Strength: In stark contrast with her slim and womanly figure, Erza possesses a very large amount of physical strength, having been repeatedly shown capable of lifting and dragging around objects many times her own size and weight, most prominently due to her habit of carrying around vast amounts of luggage. She was also able to send Midnight flying against a wall, several meters away from both of them, with a flick of her wrist. In addition, her sword slashes possess so much force behind them that they are able to slice through metal using only the air pressure from the swings.

Immense Endurance: Erza has been shown to possess a vast amount of physical endurance. After using up all of her Magic Power during her fight with Azuma by focusing it all in a single slash, she was still able to join the battle against Hades, Requipping different armors and performing combo attacks with her teammates. She was also able to fight and hold her own against a Mage of Jellal Fernandes’ caliber after having fought and defeated Ikaruga, a very powerful assassin from Death’s Head Caucus.

Immense Durability: Erza has also proven herself to have a vast amount of physical durability: with the aid of her Adamantine Armor, she was able to take the brunt of the Magical Convergent Cannon: Jupiter on herself, and then go on to easily defeat Aria, an S-Class Mage, and stand up against Jose Porla, the Phantom Lord Guild Master and a member of the Ten Wizard Saints, after receiving only a very brief amount of time for rest.

Immense Reflexes: Erza possesses extremely sharp reflexes, and a high degree agility and speed. Despite her being severely battle worn, she was able to dodge a blast from Jose Porla while balancing herself on one hand. She was also able to skillfully and acrobatically dodge a barrage of Darkness Magic Spells from Jellal Fernandes, and when he knocked her through the walls of the Tower of Heaven she launched herself off of a few small falling rocks back into the tower with ease. When Evergreen shot a few rays at her as a surprise attack, Erza easily dodged the rays with a side jump. Erza was also able to react swiftly against Suzaku’s surprise attack and blocking it which is enough to surprise Suzaku himself.

You can probably clearly tell what we’re going to be focusing on even with this list.

For this one we want to build a physique like Erza, but also a routine that focuses on strength and endurance.

Since we’re going to be working around calisthenics for this one we’ll have some go-to movements to hit but then we’ll also focus on endurance work with some dedicated training there and also a day to wrap it all up into one big circuit to put all our hard work to the test: Erza Scarlet style!

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Erza Scarlet Calisthenics Workout Routine

Training Volume:

3-5 days per week

Explanation:

As I mentioned above, we’re going to be working with calisthenics training for this one with the focus being Erza Scarlet’s physique AND strength and endurance work. For that we’ll have 3 days of calisthenics training with some core work and intensity built in – and then a day devoted to strictly endurance with a final day that will be a Erza Scarlet style Circuit Test to take on weekly, biweekly or monthly!

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Erza Scarlet Calisthenics Workout Routine: Sample Schedule

Monday: Requip Calisthenics A

Tuesday: Sword Magic Circuit Test

Wednesday: Requip Calisthenics B

Thursday: S-Class Mage Endurance Work

Friday: Requip Calisthenics C

Saturday: Optional Endurance Work or Bonus Resources

Sunday: Mandatory Rest Day

Erza Scarlet Calisthenics Workout Routine: Requip Calisthenics A

Warm Up: 

10-20 Minute Varied Cardio

(Jog, Walk, Bike, Elliptical, etc.)

Workout: 

Air Squats

3×30

Sit Ups

3×20

Lying Leg Raises

3×20

Push Ups

3×15-20

Glute Bridges

3×15

Dips

3×10

Pull Ups (or Pike Push Ups/Assisted)

3×5-10

Erza Scarlet Calisthenics Workout Routine: Sword Magic 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!)

Sword Magic Circuit Test: Complete 4 Rounds

20 Jump Squats

10 Inch Worm Push Ups

20 Jumping Jacks

10 Plank to Push Ups

20 Mountain Climbers

10 Half Burpees

Erza Scarlet Calisthenics Workout Routine: Requip Calisthenics B

Warm Up: 

10-20 Minute Varied Cardio

(Jog, Walk, Bike, Elliptical, etc.)

Workout: 

Bulgarian Split Squats

3×30 [total]

V-Ups

3×20

Russian Twists

3×20

Decline Push Ups

3×15-20

Box Jumps

3×15

Plank to Push Ups

3×10

Chin Ups (or Pike Push Ups/Assisted)

3×5-10

Erza Scarlet Calisthenics Workout Routine: S-Class Mage 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:

• 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

Erza Scarlet Calisthenics Workout Routine: Requip Calisthenics C

Warm Up: 

10-20 Minute Varied Cardio

(Jog, Walk, Bike, Elliptical, etc.)

Workout: 

Lunges

3×30 [total]

Reverse Crunches

3×20

Hanging Knee Raises with Twist

3×20

Explosive Push Ups (or Wide to Close)

3×15-20

Wide to Close Squats

3×20

Skullcrushers (Calisthenics Version)

3×10

Wide Pull Ups (or Pike Push Ups/Assisted)

3×5-10

Erza Scarlet Calisthenics Workout Routine: 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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