Kingdom is slowly growing in popularity among The SHJ Army, and each time I see a request for a character come in I do my best to try to bump it up the list!
We started with our Ri Shin Inspired Workout and now we’re moving into the most badass chick in the series: Kyou Kai!
I’m going to do my best to prioritize a mini database for Kingdom within our Anime Workouts Database – but I’m looking to hit 3-4 characters before I create it for us.
That said, I am excited to build it out because we have a wide range of awesome characters that we’ll really be able to diversify with and build some awesome routines that everyone will be able to take advantage of.
Kyou Kai Stats:
Real Name: Kyou Kai
Height: N/A
Weight: N/A
Anime: Kingdom
Powers: No
We don’t have a specific height and weight for Kyou Kai, but we do know she appears to be fairly short and always shown being lean, slim and toned.
That said, I would likely put her in between the below average to average height range we’ve seen among female characters and celebrities at SHJ.
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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Kyou Kai 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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Kyou Kai 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.
For this one I’m going to be pulling right from Kyou Kai’s Wiki Fandom page to learn more about her background and then her abilities, which will be key to learning how we can build the best workout for her.
I’ll be starting with what they give us here for a bio section:
Kyou Kai is a 5000-Man Commander and a lieutenant in the Hi Shin Army, in which she considers herself, and her unit, bound to. Kyou Kaiis also a former member of the legendary assassin Clan Shiyuu. She left the clan when she was 13 years old since she was determined to avenge the death of her older sister, Kyou Shou, who was killed by Yuu Ren in the Clan Shiyuu’s ritual. After defeating and killing Yuu Ren and attainting her revenge, she has since dedicated herself to becoming a Great General of Qin.
I wasn’t kidding when I said she was a badass.
You can already tell we have our work cut out for us, and we haven’t even moved into her abilities yet.
When we move down into her physical abilities I’ll start off with her swordsmanship, hand to hand combat, assassination skills and the background we’ll need to incorporate before moving into specific strengths:
Master Swordswoman: Kyou Kai is a dangerously fearsome master swordswoman whose skill is said to be “beyond human”. She is strong enough to kill multiple opponents within a single stroke of blade, splitting them in half and was shown to take down masses of enemies on the battlefield. Despite this, she exhibits total control over her strength as she skillfully cut Shin’s clothes intentionally during their fight without causing him to bleed and knocks him down with a heavy stroke. This shows the clear skill difference as Shin is bigger than her yet she can deliver powerful attacks that are at odds with her size. Furthermore, she continued to prove her superiority over Shin in numerous sparing matches. She also believed herself to be capable of slaying general Gyou’un in a ground fight.
Hand-to-Hand Combatant: Besides her status as a master sword wielder, Kyou Kai is also proficient in unarmed combat. She first demonstrated her skills when she crippled two thugs for their food during her journey for vengeance and frequently “disciplines” Shin whenever the need arise. She is also knowledgeable in disarming martial arts as she taught Kou and other Hi Shin soldiers joint locks.
Master Assassin: As the prodigy of the strongest assassin clan in China, Kyou Kai received strict training in the art of assassination. Kyo Kai’s ability to hide her presence is such advanced that she can even sneak behind assassins from other clans and break into various highly secured places such as Ryuu Tou’s base camp.
Master Healer: As a member of Shiyuu Clan, Kyou Kai received education in medical techniques and herbs. She is capable of producing a special medicine that can speed up the healing process.[27] The medicine was shown to heal even very serious injuries when used on Shin and Ou Hon.
And that’s not even close to all of it.
From there we also have a long list of the actual strengths that come from all of this.
Here’s how they break it down:
Immense Agility: She shows tremendous agility and balance by effortlessly dodging enemy attacks and balancing her entire body on Shin’s blade. Her speed is so such vast that she can kill people before they even notice that they had been struck. She was also shown to keep up and even outpace powerful opponents like Yuu Ren and Hou Ken.
Immense Strength: Despite her delicate feature, Kyou Kai is a walking powerhouse as she can cut through multiple grown men in half with a single swing of her sword. She could also easily pierce through Clan Kakuriki’s layer of hardened chi that was said to be impervious to all forms of blades. And during the Hi Shin Unit’s strength competition tournament, she was able to easily beat Shin in arm wrestling making her the defacto physically the strongest member of the entire unit at the time.
Enhanced Healing Rate: Similarly to Ri Shin, Kyou Kai was noted to have a superhuman healing rate. After being seriously wounded by Ryuu Tou and falling several meters to the ground she was able to recover fast enough to be back on the battlefield the next day, despite only having basic medical treatment (although it was noted that the wound didn’t heal completely).
All in all we will be obviously factoring in her being an assassin, her swordsmanship, and her hand to hand combat, but we will mainly focus on her strength and agility.
While I would normally program this one with weight training due to the focus being strength and speed – I’m actually going to be writing this one using strictly bodyweight training due to her being a Master Assassin and favoring hand to hand combat as well.
We’ll need strong cores to pair with the agility and mobility of Kyou Kai.
That means our goals for this Kyou Kai Inspired Workout are:
- Kyou Kai’s Lean and Toned Physique
- Kyou Kai’s Immense Strength and Agiltiy
- Kyou Kai’s Assassin Mobility and Strong Core
We’re working around an extremely strong character, so unfortunately this one will not be for beginners to jump right into.
This will likely be better for advanced members, with some intermediate members able to take it on and level up as well.
That said, if you’d like to start somewhere you can check out the Beginner Ninja Workout and then work your way up to this one!
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Kyou Kai Workout Routine
Training Volume:
5-6 days a week
Explanation:
We’ll be utilizing 3 days of calisthenics, 1 day devoted to Assassin Endurance and a final Master Assassin Circuit Test! Again, this will be really intense so you can keep it to 3 days per week or level up with the endurance work and circuit test that can be done weekly, biweekly or even monthly.
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Kyou Kai Workout Routine: Sample Workout Schedule
Monday: 5000-Man Commander Calisthenics A and Optional HIIT
Tuesday: Master Assassin Circuit Test
Wednesday: 5000-Man Commander Calisthenics B and Optional HIIT
Thursday: Swordswoman Endurance Work
Friday: 5000-Man Commander Calisthenics C and Optional HIIT
Saturday: Optional Rest or Additional Resources
Sunday: Rest Day
Kyou Kai Workout Routine: 5000-Man Commander Calisthenics A and Optional HIIT
Warm Up:
Jump Rope Warm Up
3×50 High Knees
Workout:
Superset A:
A. Close to Wide Push Ups
3×20
B. Dips
3×10
Superset B:
A. Chin Ups
3×10
B. Mountain Climbers
3×20
Superset C:
A. Air Squats
3×20
B. Hanging Leg Raises
3×10
Optional Assassin HIIT:
Complete 15-30+ Minutes:
1 Minute ON: Sprint for 60 Seconds
1 Minute OFF: Walk for 60 Seconds
Kyou Kai Workout Routine: Master Assassin 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!)
Master Assassin Circuit Test: Complete 2-3 Rounds for Time
50 Jumping Jacks
25 Air Squats
50 High Knees
20 Pause Push Ups
50 Mountain Climbers
15 Chair Dips
50 Crunches
10 Wall Climbs
Kyou Kai Workout Routine: 5000-Man Commander Calisthenics B and Optional HIIT
Warm Up:
Jump Rope Warm Up
3×50 High Knees
Workout:
Superset A:
A. V-Ups
3×20
B. Handstand Push Ups
3×10
Superset B:
A. Wide Grip Pull Ups
3×10
B. Lying Leg Raises
3×20
Superset C:
A. Alternating Pistol Squats
3×20
B. Clap Push Ups
3×10
Optional Assassin HIIT:
Complete 15-30+ Minutes:
1 Minute ON: Sprint for 30 Seconds
1 Minute OFF: Walk for 90 Seconds
Kyou Kai Workout Routine: Swordwoman Endurance Training
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
Kyou Kai Workout Routine: 5000-Man Commander Calisthenics C and Optional HIIT
Warm Up:
Jump Rope Warm Up
3×50 High Knees
Workout:
Superset A:
A. Regular Push Ups
3×20
B. Plank
3×60 Seconds
Superset B:
A. Pull Ups
3×10
B. Inch Worms
3×20
Superset C:
A. Dips
3×20
B. Glute Bridges
3×10
Optional Assassin HIIT:
Complete 15-30+ Minutes:
1 Minute ON: Sprint for 2 Minutes
1 Minute OFF: Walk for 2 Minutes
Kyou Kai 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
Join The Ultimate Fitness X Fandom Membership.
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