Maki Oze Calisthenics Workout: Train like a Company 8 Unit Leader!

Last updated on July 2nd, 2022 at 04:55 pm

Maki Oze is one of our most popular female characters within our entire Anime Workouts Database.

You can check out our original Maki Oze Inspired Workout – just know that one is weights and the one we’re working on now is calisthenics-based.

Characters like Mikaza and Erza Scarlet have already been requested to have both a weight training variation and a calisthenics workout as well – and I couldn’t put off Maki Oze any longer [to join them].

I personally think training around Maki Oze’s physique and abilities is better done with some weight training mixed in, BUT we can absolutely achieve it with calisthenics as well – which is what we’ll be aiming for in this one.

Her routine and our Captain Obi workout are definitely the most popular among all of our Fire Force Inspired Workouts.

Which makes sense given their physiques…

They are both options people tend to go with when given the choice on our Fire Force Workout Placement Quiz as well.

Maki Oze Stats:

Real Name: Maki Oze

Height: 5’6

Weight: 132 lbs.

Anime: Fire Force

Powers: Yes

Maki Oze is right around average height compared to female anime characters.

And her 132 pounds is right in line with the amount of muscle mass she appears to have.

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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Maki Oze 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.

Need Help Choosing The Best Fire Force Inspired Workout?
Take The Fire Force Workout Placement Quiz Now!

Maki Oze 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.

Even though we’ve already had Maki Oze here previously we’re still going to be pulling from her Wiki Fandom to learn about her and what we’re going to be using to build out our workout routine.

Here’s what they start us off with:

Maki Oze is the daughter of General Oze and a former Second Generation pyrokinetic serving as Unit Leader of Tokyo’s Special Fire Force Company 8.

From there we can move into her powers and abilities section, but a large part of this routine will also be her overall aesthetic.

Here’s what they give us for her overall abilities:

She was noted to be exceptionally skilled in combat several times and was characterized as a Witch by Takehisa. She is also very skilled in hand-to-hand combat, as evident with her being able to easily disarm Arthur, even though he was wielding a sword at the time. These skills allow her to quickly adapt in order to avoid Benimaru and her quick transition from dodging to attacking earn her some respect from the Strongest Fire Solider. Previously a soldier in the Tokyo Military, Maki is an experienced fighter, capable of dealing with multiple opponents at the same time and able to defeat large foes with relative ease. She is also a capable instructor, having taught Shinra how to effectually grapple with an opponent.

On top of that we can also add a small section about her pyrokinetic abilities just to be able to learn more about her overall background:

Maki is a powerful Second Generation pyrokinetic, who can control flames from an ultra-wide distance. In doing so, she can handle herself against two Third Generations simultaneously, being able to extinguish and absorb their generated flames into a giant fireball. Maki’s abilities provide defense for her entire team, as she can reflect incoming fire attacks and use an opponent’s flames against them. Without enough time she’s unable to deflect or redirect a fire with too much driving force, she is still able to alter its shape in order to reduce its impact. With time to prepare, she is able to hold back explosions powerful enough to destabilize Tokyo’s foundations before moving them deeper underground to ensure it is safely extinguished.

After Adolla grows much closer to the Earth, Maki’s abilities grow much more powerful. With her being able to briefly hold back a giant blast of heat energy more powerful than the nuclear blast that could have levelled the entire Tokyo Empire. Her range also extends to the upper atmosphere.

Our priorities for this one are going to be:

• Maki Oze’s Muscular Toned Physique
• Maki Oze’s previous Soldier [Military] Training
• Maki Oze’s Strength, Speed & Endurance

For this one, as you know, we’ll be using calisthenics training – but I’ll also be tacking on endurance work, circuits and HIIT to really tone up like Maki.

Get ready for volume!

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Maki Oze Calisthenics Workout Routine

Training Volume:

3-5 days per week

Explanation:

As I mentioned above we’re going to be using calisthenics (some military-like), circuit training, endurance work and high intensity to build Maki Oze muscles and a lean and toned physique. For that we’ll have 3 days of calisthenics training with endurance, circuits and base calisthenics, a day devoted to endurance work, and a final Company 8 Circuit Test that you can do weekly, biweekly or monthly depending on how often you want to crush the test (and sub endurance on weeks you dont’).

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Maki Oze Calisthenics Workout: Sample Workout Schedule

Monday: Calisthenics, Circuit and Cardio A

Tuesday: Company 8 Circuit Test

Wednesday: Calisthenics, Circuit and Cardio B

Thursday: Unit Leader Endurance Day

Friday: Calisthenics, Circuit and Cardio C

Saturday: Active Rest (Or Optional Bonus Resources)

Sunday: Rest Day

Maki Oze Calisthenics Workout: Calisthenics, Circuit and Cardio A

Warm Up: 

2×25 High Knees

2×25 Jumping Jacks

Calisthenics: 

Air Squats

3×20

Push Ups

3×20

Circuit A: Complete 3 Rounds

20 V-Ups

15 Double Unders

12 Plank to Push Ups

10 Wall Climbs

Cardio: 

Complete 15-30 Minutes of Varied Cardio

Maki Oze Calisthenics Workout: Company 8 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!)

Company 8 Circuit Test: Complete for Time:

Run 1 Mile

Complete 4 Rounds:

25 Push Ups

20 Sit Ups with Twist

15 Dips

10 Pull Ups

Maki Oze Calisthenics Workout: Calisthenics, Circuit and Cardio B

Warm Up: 

2×25 High Knees

2×25 Jumping Jacks

Calisthenics: 

Glute Bridges

3×20

Decline Push Ups

3×20

Circuit B (and Cardio): Complete 4 Rounds

400M Run

30 Lunges [total]

20 Lying Leg Raises

30 Mountain Climbers

20 Slow Crunches

Maki Oze Calisthenics Workout: Unit Leader Endurance Day

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

Maki Oze Calisthenics Workout: Calisthenics, Circuit and Cardio C

Warm Up: 

2×25 High Knees

2×25 Jumping Jacks

Calisthenics: 

Wide to Close Air Squats

3×20

Wide to Close Push Ups

3×20

Circuit A: Complete 2 Rounds

60 Second Plank

50 Mountain Climbers

40 Russian Twists

30 Chair Dips

20 Slow Mountain Climbers

10 Wall Climbs

Cardio: 

Complete 15-30 Minutes of Varied Cardio

Maki Oze Calisthenics Workout: Optional 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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