Canary Workout: Train like The Zoldyck Family Butler!

If it were completely up to me Canary would have made it into our Hunter X Hunter Inspired Workouts a long time ago.

But, unfortunately, sometimes I have to wait for enough requests to come in if you guys are flooding the request forms with other characters.

Which is generally the case…

Canary doesn’t quite make it onto our list of the most powerful Hunter X Hunter characters or even the most popular Hunter X Hunter characters; but she is still a fan favorite and mainly not at the top of the list due to screen time.

And even though she isn’t one of the most powerful, she is still extremely powerful, and she only missed that list because there are just so many overwhelming strong characters within our HXH series.

Canary Stats:

Real Name: Canary

Height: 5’4.5

Weight: 115 lbs.

Anime: Hunter X Hunter

Powers: Yes

Canary is super short, but I wouldn’t consider her one of the shortest female characters, and even just making the range I’d consider average height we’ve seen among female anime characters, superheroes and celebrities.

That said, in HXH she’s portrayed super petite – which is something we’ll be taking into account for our workout.

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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Canary 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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Canary 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 Canary I’ll be pulling right from her Wiki Fandom page which starts us off with:

Canary is an apprentice butler of the Zoldyck Family. Anyone attempting to pass her post on the estate will be expelled via force.

Her initial bio section doesn’t do her abilities any justice, but we’re getting there.

Being that her ability section is very short due to the lack of information on Canary, I’m also going to be including her appearance section, which they share here:

Canary is in her early teens. She has grey eyes and dark purple hair pulled into thick bunches, each tied with a string towards the tip, which vaguely resembles stars. She has a round face, a small nose, and thick lips. Her skin is dark brown. She wears the standard Zoldyck butler suit.

And if we include her background section you begin to see just how powerful she is:

Canary grew up in Meteor City, the city the Phantom Troupe also calls home. When she was ten years old, within minutes, she took down a Blacklist Hunter together with a hundred of his men attempting to go through her post.

Moving into her Nen, before finally breaking down all of her abilities, we get this:

So far she has not shown any Nen techniques or Nen abilities of her own; however, since she used her aura to fuel Tsubone’s motorcycle, it is implied Canary knows how to use Nen.

But, okay, it’s time to really wrap it up and learn what we’re working with.

Here’s what they share for her Abilities and Powers section:

Due to Canary being born in Meteor City, her existence is not recorded in any database, which makes obtaining information about her nearly impossible. As an apprentice butler of the Zoldyck Family, she is an expert fighter, able to defeat a Hunter and his 100 henchmen trying to intrude the Zoldyck estate in mere minutes without breaking a sweat. Her weapon is a rod that she always carries with her. In the 2011 anime she has shown to be adept with assassination techniques like Shadow Step, although she was not aware of its name and claimed she might have learned during her days in Meteor City. It is later shown she is adept to learning quickly, as seen when Killua simply demonstrated the Rhythm Echo once, and precisely execute the technique moments later during an attack by Seaquant and about 100 of his henchmen.

Although Canary is an assassin and we’ll be working around assassin-like maneuvering and body control, we also need to train around her superhuman strength, speed and endurance.

That being said, the goals for our Canary Inspired Workout are:

• Canary’s Slim and Lean Physique
• Canary’s Superhuman Strength & Agility
• Canary’s Assassin-Like Body Control

That means we’ll be using a hybrid training routine that utilizes both calisthenics and weight training to unlock our Canary goals.

It will be ready for intermediate to advanced lifters to jump in but if you’re looking for a beginner calisthenics you can start with our Beginner Ninja Workout and if you want a beginner weight training workout you can start with our Beginner Behemoth Workout.

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Canary Workout Routine

Training Volume:

4-6 days per week

Explanation:

For this one we’re working with a hybrid training system so we’ll be training with our big four lifts but also incorporating core and calisthenics work to really get the lean aesthetic and body control we see from Canary.

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Canary Workout: Sample Schedule

Monday: Assassin Hybrid Chest and Triceps

Tuesday: Assassin Hybrid Legs, Calves and Core

Wednesday: Nen Circuit Test

Thursday: Assassin Hybrid Shoulders, Traps and Core

Friday: Assassin Hybrid Back and Biceps

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Canary Workout: Assassin Hybrid Chest and Triceps

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Incline Dumbbell Press

5×15, 12, 10, 8, 5

Accessory Work: 

Cable Tricep Pushdowns with Rope

3×15

Hammer Strength Press

3×12, 10, 8

Dips

4×10

Chest Flys

3×12

Close to Wide Push Ups

3×30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Canary Workout: Assassin Hybrid Legs, Calves and Core

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Back Squat

5×15, 12, 10, 8, 5

Accessory Work: 

Seated Calf Raises

3×15

Leg Press

3×12, 10, 8

Cable Crunches

4×15-20

Hanging Leg Raises

3×12-15

Double Unders

3×20-30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

CanaryWorkout Routine: Nen 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!)

Nen Circuit Test: Complete 4 Rounds for Time

5 Burpees

10 Curl to Press

15 V-Ups

20 Decline Push Ups

15 Second Superman Hold

10 Kettlebell Swings

5 Wall Climbs

Canary Workout: Assassin Hybrid Shoulders, Traps and Core

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Overhead Press

5×15, 12, 10, 8, 5

Accessory Work: 

Barbell Shrugs

3×15

Standing Shoulder DB Front Raises

3×12, 10, 8

Handstand Push Ups

4×6-10

Sit Ups

3×20-30

Russian Twists

3×20-30

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Canary Workout: Assassin Hybrid Back and Biceps

Warm Up: 

Jump Rope Skips

3×50-100

Compound Lift:

Deadlift

5×15, 12, 10, 8, 5

Accessory Work: 

Alternating Bicep Curls

3×10 each arm

Wide Grip Pulldowns

3×12, 10, 8

Chin Ups

4×15-20

High Cable Curls

3×12-15

Hollow Hold

3×30-60 seconds

Optional Endurance Work:

20-30 Minutes of Varied Cardio

Canary 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

Canary 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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