Ichika Amasawa Workout: Train like One of The Most Athletic COTE Females!

Last updated on October 19th, 2022 at 12:34 pm

Ichika Amasawa is an obvious choice for the next female among our Classroom Of The Elite Inspired Workouts.

Not only is she a fan favorite, but she’s also one of the most fit chicks in the entire series.

So far we’ve seen some jacked male characters and a couple females, but Ichika is definitely going to even it out a bit.

Although Suzune and Kei are technically more popular, this routine is going to allow us to step out of the beginner to intermediate levels and work around a calisthenics workout that is intermediate to advanced for any SHJ Army members looking to step it up a bit.

Ichika Amasawa Stats:

Real Name: Ichika Amasawa

Height: N/A

Weight: N/A

Anime: Classroom Of The Elite

Powers: No

We don’t have any official listed height and weight for Ichika, but we can assume she’s fairly petite and likely average height compared to our other Classroom of the Elite female characters.

That said, we’re going to be focusing in on a cosplay oriented routine as well, so slim and toned will definitely be within the goals.

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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Ichika Amasawa 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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Ichika Amasawa 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 Ichika Amasawa I’ll be pulling right from her Wiki Fandom page, starting with her bio section:

Ichika Amasawa is currently one of the first-year students of Advanced Nurturing High School. At the start of the 2nd Year Arc, she is assigned under Class 1-A.

I considered including her appearance section as well, but her abilities breakdown is so long that we’re going to need all the space we can get for this section.

Here’s how they start it off:

Juxtaposed to her appearance, Ichika has high physical abilities and academic abilities having an A in both of those categories in the OAA as such she is easily qualified and was able to smoothly fit into Class 1-A. Similarly to Kiyotaka, she is precocious beyond her age and is indubitably in the upper echelons of all the students in the school. Being trained in the White Room, her understanding of subjects like advanced Mathematics is on par with the likes of Kiyotaka when he’s serious which is already way above the standards of some of the smartest students and teachers. Just from memory alone, she was able to answer correctly a history question that Kei and Kiyotaka were studying on who are a year above her. Her adaptability score fails to capture her true talents, and it is hinted that it could be as high as Arisu Sakayanagi and Kiyotaka when he gets serious, but like him purposefully chose not to do so. Hence, not standing out as much as she could have.

They continue on, talking about her strength here:

Athletically, Ichika described herself as a powerful girl who happened to be stronger than most of the boys in the school. This was evidently the case when Kiyotaka regarded Ichika’s pure combat prowess to be levels above the likes of Ken Sudō and Kakeru Ryūen who are already top of the year in their own right. While they may have her beat in terms of raw physical strength, she’s significantly ahead of them when it comes to possessing combat techniques and authentic experiences. This was more or less indicated when Ichika was able to easily toy with and single-handedly handle both Suzune Horikita and Mio Ibuki all on her own without difficulty, despite having already sustained a heavy physical injury to her body prior to the match against the two showing an immense level of dexterity and fortitude. She criticised them for being weak even compared to her injured self, and commented on how they would just be a burden and cause unnecessary worry for Kiyotaka if they went to him. Excelling at judo, she was able to dish out different excruciating attacks such as a body throw on her targets without them even realising the incoming attack until it was too late as they’ve already been hit or on the floor. She is also easily capable of switching up different fighting styles instinctively and dictate how the battle proceeds by playing tricks with her opponent’s mind, making them move in a specific pattern to her absolute advantage and incapacitating them. Ichika thinks highly of her own abilities and can correctly evaluate other people’s strengths effortlessly such as when she told Tsubasa that she wasn’t on equal footing with her after assessing each other’s physical strength.

From there they discuss her superior knowledge, infiltration skills, reaction time, and more – but then continue on to breakdown her hand to hand combat as well.

Here’s how they move into that section:

Her reaction time, hand-to-hand prowess, and endurance when fighting could only be described as paragon and flawless. She was perfectly capable of proficiently engage with two people at once while severely injured and showing no signs of fatigue whatsoever. Not only that, she controlled the flow of the battle by forcing them to distance themselves, thus, allowing herself to get used to the pain of her injuries and delay them by engaging in frivolous conversation. Only after Suzune observed closely that she was breathing faster than normal were they able to gain the upper hand and catch her off guard. However, even after being restrained, she escaped shortly after by capitalising on an opening. It was said that even before the battle that she was on the brink of collapse but the speed and power of her attacks showed no signs of deterioration or weakness. Only Kiyotaka could confidently win in a fight but even then, it would not be an easy match as it could go either way in some situations, depending on many variables. Both Suzune and Ibuki considered her to be a completely different level to them and somewhat similar to Kiyotaka with him slightly edging out by using the concept that males are usually considered stronger than females. Even Kushida commented that her physical prowess are abnormal.

We can bring all of this together and it becomes pretty clear what we’re working around.

The goals for our Ichika Amasawa Inspired Workout are:

• Ichika Amasawa’s Strength and Speed
• Ichika Amasawa’s Endurance and Stamina
• Ichika Amasawa’s Slim and Toned Physique

As I mentioned above: we’re going to be building this one at an intermediate to advanced level so you can either start with one of the other female calisthenics workouts within our Classroom Of The Elite Inspired Workouts or you can start with our Beginner Ninja Workout instead.

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Ichika Amasawa Workout Routine

Training Volume:

5-6 days a week

Explanation:

We’ll be utilizing 3 days of calisthenics, 1 day devoted to endurance (although you can do more), and our White Room Circuit Test that you can do weekly, biweekly or monthly.

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Ichika Amasawa Workout Routine: Sample Workout Schedule

Monday: Calisthenics A and Row Cardio

Tuesday: White Room Circuit Test

Wednesday: Calisthenics B and Bike Cardio

Thursday: Peak Endurance Training

Friday: Calisthenics C and Swim Cardio

Saturday: Optional Additional Training

Sunday: Rest Day

Ichika Amasawa Workout: Calisthenics A and Row Cardio

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

Row Finisher:

Row 1600m

Ichika Amasawa Workout: White Room 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!)

White Room Circuit Test: 4 Rounds for Time

400M Run

30 Mountain Climbers

25 Crunches

20 Push Ups

15 Air Squats

10 Bodyweight Rows

Ichika Amasawa Workout: Calisthenics B and Bike Cardio

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

Bike Finisher:

Bike 3200m

Ichika Amasawa Workout: Peak 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

Ichika Amasawa Workout: Calisthenics C and Swim Cardio

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

Swim Finisher:

Swim 1200m

Ichika Amasawa Workout: 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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