Our Sword Art Online Inspired Workouts are growing at rapid speed, and it’s mainly because we’re able to bring in a variety of awesome female and male characters.
And now we’re bringing in another fan favorite character.
Yuuki made it onto our list of most popular Sword Art Online characters at number four and our list of the most powerful Sword Art Online characters at number six!
So she hits all the marks for us, and definitely deserves her spot at SHJ.
For this one I’m going to be building it with some fairly basic calisthenics, which I’ll discuss more below, but you SAO fans have been really enjoying the calisthenics training as we build out this database, so I want to keep them coming for you guys.
Yuuki Stats:
Real Name: Yuuki
Height: 5′
Weight: 108 lbs.
Anime: Sword Art Online
Powers: No
Yuuki is actually one of the shortest characters we’ve had on the site.
Not quite the shortest, but definitely in that range.
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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Yuuki 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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Yuuki 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 Yuuki and what we’ll be working with to build out this workout I’ll be pulling right from her Wiki Fandom page, starting with what they tell us for her bio section:
Konno Yuuki, known as Yuuki in «Serene Garden», «Asuka Empire», «Insect Site», and «ALfheim Online» (ALO), was the deuteragonist of the Mother’s Rosario side story, and the protagonist of the Sisters’ Prayer side story in the Sword Art Online series. She was the younger sister of Konno Aiko and one of the three founders and the 2nd leader of the «Sleeping Knights» guild, a group of terminally ill patients who met in Serene Garden, a virtual hospice for the terminally ill, and played various virtual reality games as a form of palliative care.
After two years of visiting a variety of virtual worlds, Yuuki and her guild eventually arrived at ALfheim Online, where she became known as Absolute Sword due to winning sixty-seven consecutive duels on the street, including one against Kirito. She was also known for creating the eleven-hit Original Sword Skill named Mother’s Rosario in the game. She spent her last moments of life while logged on to ALO in Asuna’s arms, surrounded by her friends and more than a thousand other players.
She is clearly an extremely strong character.
If I zoom in a bit on this piece we can really learn more about her abilities:
“she became known as Absolute Sword due to winning sixty-seven consecutive duels on the street, including one against Kirito”
So while this one will mainly be built around cosplay and aesthetic – we also need to factor in Yuuki’s abilities.
That means our main goals for our Yuuki Inspired Workout are:
- Yuuki’s Slim and Lean Aesthetic
- Yuuki’s Agility and Swordsmanship
- Yuuki’s Endurance and Mobility
I still want to keep this routine at a beginner-intermediate level for you guys, so it won’t be anything crazy, but if you need to start at a lower level you can utilize the Beginner Ninja Workout and then work your way up to this one.
You also have the option to scale down a bit on this one and make some cuts if needed.
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Yuuki Workout Routine
Training Volume:
3-5 days per week
Explanation:
We’re going to be training with three intermediate level calisthenics days, an Absolute Sword Circuit Test that you can do weekly, biweekly or monthly, and some final resources to utilize if you want to tack on a day or two of endurance training that will also help supplement some extra fat loss.
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.
Yuuki Workout: Sample Workout Schedule
Monday: Swordswoman Calisthenics A
Tuesday: Absolute Sword Circuit Test
Wednesday: Swordswoman Calisthenics B
Thursday: Optional Endurance Work
Friday: Swordswoman Calisthenics C
Saturday: Active Rest (Or Optional Bonus Resources)
Sunday: Rest Day
Yuuki Workout: Swordswoman 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.
Yuuki Workout Routine: Absolute Sword 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!)
Absolute Sword Circuit Test: Complete 4 Rounds for Time
25 Jumping Jacks
20 Mountain Climbers
15 Air Squats
10 Pause Push Ups
5 Inch Worms
Yuuki Workout: Swordswoman 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.
Yuuki Workout: Optional 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
Yuuki Workout: Swordswoman 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.
Yuuki 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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