The Rising of The Shield Hero is one of the most popular anime again as it’s second seasons released on Crunchyroll and other platforms.
Which is why we’re bringing Raphtalia in to join Naofumi Iwatani!
We actually haven’t had too many requests for characters other than these two, but as the show continues to grow I expect we’ll make our way to having a mini database for it within our larger Anime Workouts Database.
Raphtalia is a perfect fit for now, as she is the main heroine of the story, and deuteragonist alongside Iwatani.
It also helps that she is now a katana hero, and even more awesome than before!
Raphtalia Stats:
Real Name: Raphtalia
Height: 5’2
Weight: 120
Anime: The Rising of The Shield Hero
Powers: Yes
Raphtalia is really short.
She comes in among the shortest female anime characters, superheroes and celebrities!
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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Raphtalia 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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Raphtalia 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 Raphtalia and what we’ll need to be focusing on for this workout I’ll be pulling right from her Wiki Fandom page, which shares this to start us off:
Raphtalia is the main heroine and Deuteragonist of The Rising of the Shield Hero series.
She is the first real companion of the Shield Hero Naofumi Iwatani. Although she was originally bought as a slave, she was never treated badly and the two forged a strong bond.
She later travels to another world and obtains the Vassal Katana, becoming the Katana Hero. Additionally, she becomes the Heavenly Emperor of Q’ten Lo after overthrowing the previous emperor.
I mean, “the Katana Hero” just sounds so cool, am I right…?
When we move into her Hero Fandom to pull her powers and abilities section, they break it down as follows:
Light & Dark Magic: Tanuki-like demis are well known for their natural skill at casting illusion magic, Raphtalia being no exception to this, as she has a natural affinity for light & dark magic, which allows her to cast illusions.
- Illusion: Allows Raphtalia to make a temporary decoy of herself to confuse the opponent.
- Hide Mirage: Turns Raphtalia temporarily invisible, although opponents with sensitive hearing can still detect her presence.
- First Light: Summons a bright light that can illuminate dark spaces or momentarily blind an opponent.
Swordsmanship: As Naofumi Iwatani’s sword, Raphtalia is naturally a master swordswoman, having trained with the Shield Hero for some time. She is able to create the illusion of a blade by channeling her magic through an enchanted hilt, which causes mental damage rather than physical.
Unfortunately we won’t be learning any light and/or dark magic.
BUT, we will be training with her swordsmanship in mind.
We’ve seen a TON of swordsman within our Anime Workouts Database, and actually our Workout Database in general – so we know what we’re working with here.
So our main goals for our Raphtalia Inspired Workout are:
- Raphtalia’s Lean and Toned Aesthetic
- Raphtalia’s Katana Hero Abilities
- Raphtalia’s Agility and Strength
To accomplish these goals we’re going to be using bodyweight training.
So Raphtalia will be landing within our calisthenics workouts, and eventually you’ll find her within our Rising of The Shield Hero mini database under the calisthenics section.
I’ll be revolving this one around an intermediate level, but also feel free to scale it down our start with our Beginner Ninja Workout instead.
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Raphtalia Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be training with a semi-simple calisthenics program 3 days per week and then we’ll have one day devoted to endurance work and a final day devoted to a Light and Dark Magic Circuit Test which you can do weekly, biweekly or monthly.
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Raphtalia Workout: Sample Workout Schedule
Monday: Katana Hero Calisthenics A
Tuesday: Light and Dark Magic Circuit Test
Wednesday: Katana Hero Calisthenics B
Thursday: Hero Endurance Work
Friday: Katana Hero Calisthenics C
Saturday: Active Rest (Or Optional Bonus Resources)
Sunday: Rest Day
Raphtalia Workout: Katana Hero Calisthenics A
Warm Up:
25 Jumping Jacks
25 Mountain Climbers
25 High Knees
Workout:
Air Squats
3×25
Sit Ups
3×20
Push Ups
3×15
Lunges
3×10 each leg
Bodyweight Rows
3×8-10
Optional Cardio:
Complete 15-30 Minutes of Varied Cardio
Treadmill, Bike, Row, Walk, Swim, StairMaster, Elliptical, etc.
Raphtalia Workout Routine: Light and Dark 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!)
Light and Dark Magic Circuit Test: Complete 5 Rounds for Time
20 Jumping Jacks
15 Jump Squats
10 Pause Push Ups
Raphtalia Workout: Katana Hero Calisthenics B
Warm Up:
25 Jumping Jacks
25 Mountain Climbers
25 High Knees
Workout:
Glute Bridges
3×25
Lying Leg Raises
3×20
Push Ups
3×15
Skater Lunges
3×10 each leg
Plank to Push Ups
3×8-10
Optional Cardio:
Complete 15-30 Minutes of Varied Cardio
Treadmill, Bike, Row, Walk, Swim, StairMaster, Elliptical, etc.
Raphtalia Workout: Hero 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
Raphtalia Workout: Katana Hero Calisthenics C
Warm Up:
25 Jumping Jacks
25 Mountain Climbers
25 High Knees
Workout:
Bulgarian Split Squats
3×30 total
Bicycle Crunches
3×20
Push Ups
3×15
Donkey Kicks
3×10 each leg
Assisted Chin Ups
3×8-10
Optional Cardio:
Complete 15-30 Minutes of Varied Cardio
Treadmill, Bike, Row, Walk, Swim, StairMaster, Elliptical, etc.
Raphtalia Workout: Optional Additional 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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