Suma Workout Routine: Train like Tengen's Wife and Kunoichi!

BONUS: Download the FREE Suma Workout Routine PDF

We’ve already had our Makio Inspired Workout, and now it’s time for Suma!

I have had so many requests come in for Tengen’s wives, and we’re making our way through them and getting them all in our Demon Slayer Inspired Workout Database.

To be fair, the Makio requests were by far the top requests among the three, but Suma had a significant number as well.

For this one, I’ll give you a bit of a spoiler: we’re going to be training with calisthenics and we’re going to be modeling it after the Makio workout but scaled down to be even more beginner oriented.

This will be a lot of fun to have another calisthenics workout, especially a beginner oriented one, for our SHJ Army members taking The Demon Slayer Workout Placement Quiz.

Suma Stats:

Real Name: Suma

Height: N/A

Weight: N/A

Anime: Demon Slayer

Powers: No

Suma’s height and weight is not given, but if they do provide it I’ll be sure to come back and update this section for both Suma and Makio.

We can definitely assume they’re both in the shorter ranger among females, though.

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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Suma 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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Need Help Choosing The Best Demon Slayer Inspired Workout?
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Suma 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 Suma we’re going to be pulling right from her Wiki Fandom page, starting with her brief bio:

Suma is a supporting charater of Demon Slayer: Kimetsu no Yaiba. She is a kunoichi and one of Tengen Uzui’s wives.

We also should note right off the bat that one of the main goals of this workout will be to achieve Suma’s aesthetic and overall appearance.

On top of that we can note that she IS a kunoichi, but we’ll discuss more on that moving forward.

When we move into he abilities section, this is what they tell us:

Overall Abilities: Suma does not possess any form of superhuman abilities. However, as she was raised as a kunoichi, Suma possesses some form of shinobi skills, being capable of wielding a kunai as well as performing maneuvers and fighting much more proficiently than regular people can.

When we see Suma and Makio take on Daki’s belt we see Suma do more screaming and crying than actually fighting, but there is a move here and there, and she does show she can wield a kunai as well.

For that reason we’re still going to be training like a ninja, as we did for Makio, BUT, we’re going to be scaling back Makio’s training a ton and keeping this at a beginner level ninja rather than one of high intensity and volume.

Think of this as a way to scale up to our Makio Inspired Workout, and then even potentially harder workouts from there.

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Suma Workout Routine

Last Chance: Download the FREE Suma Workout Routine PDF

Training Volume:

3-5 days per week

Explanation:

To train like Suma we’re actually going to be basing it on our training for Makio, considering they both trained to become kunoichi, but for Suma we’re going to be scaling down each of our main training days a bit to make it more beginner oriented (which will involve cutting reps and changing some movements/variations). I will also be including our Tengen’s Ninja Wife Circuit Test (which will stay the same) and bonus training and endurance resources.

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Suma Workout Routine: Sample Workout Schedule

Monday: Kunoichi Calisthenics and Ninja Core A

Tuesday: Tengen’s Ninja Wife Circuit Test

Wednesday: Kunoichi Calisthenics and Ninja Core B

Thursday: Ninja Endurance Work

Friday: Kunoichi Calisthenics and Ninja Core C

Saturday: Active Rest Day or Full Rest

Sunday: Rest Day

Suma Workout Routine: Kunoichi Calisthenics and Ninja Core A

Warm Up:

Walk/Jog 800M

Workout:

Mountain Climbers

3×20

Air Squats

3×15

Knee or Pause Push Ups

3×15

Chair Dips

3×10

Core:

Sit Ups

3×15

Lying Leg Raises

3×15

Optional Ninja Endurance:

Recommendation: Complete 20-60 minutes of varied cardio options.
Insert Endurance and HIIT Resources Provided in Ninja Endurance Section
Also consider utilizing Parkour and/or MMA Resources provided at the end of the workout.

Suma Workout Routine: Tengen’s Ninja Wife 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!)

Tengen’s Ninja Wife Circuit Test: Complete 4 Rounds

400M Run

25 Glute Bridges

20 Jumping Jacks

15 Sit Ups

10 Inch Worms

5 Push Ups

Suma Workout Routine: Kunoichi Calisthenics and Ninja Core B

Warm Up:

Walk/Jog 800M

Workout:

Lunges

3×20 [t0tal]

Knee or Pause Push Ups

3×15

Plank to Push Ups

3×10

Inch Worms

3×5

Core:

Bicycle Crunches

3×20

Flutter Kicks

3×20

Optional Ninja Endurance:

Recommendation: Complete 20-60 minutes of varied cardio options.
Insert Endurance and HIIT Resources Provided in Ninja Endurance Section
Also consider utilizing Parkour and/or MMA Resources provided at the end of the workout.

Suma Workout Routine: Ninja 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

Suma Workout Routine: Kunoichi Calisthenics and Ninja Core C

Warm Up:

Walk/Jog 800M

Workout:

Glute Bridges

3×15-20

Knee or Pause Push Ups

3×15

Chair Dips

3×10

Wall Sits

3×30-60 seconds

Core:

Slow Crunches

3×20

Russian Twists

3×20

Optional Ninja Endurance:

Recommendation: Complete 20-60 minutes of varied cardio options.
Insert Endurance and HIIT Resources Provided in Ninja Endurance Section
Also consider utilizing Parkour and/or MMA Resources provided at the end of the workout.