Last updated on November 20th, 2024 at 04:25 pm
Next up among our Street Fighter Inspired Workouts is Sakura!
She may not be as popular as Chun Li, but she’s up there with some of the most popular characters in the entire game/series.
Bringing in Sakura also gives us an opportunity to give the females another awesome calisthenics workout within the SF database (to go along with Cammy, of course), which will even out the ratio of weight training and calisthenics as a whole as well.
The amount of members in The SHJ Army that train with strictly bodyweight has grow at insane speed since the pandemic, and many of you have continued on that track – which is why I try to prioritize a handful of new calisthenics routines each week.
Sakura Stats:
Real Name: Sakura Kasugano
Height: 5’2
Weight: 115 lbs.
Anime/Video Game: Street Fighter
Powers: Yes
Sakura is actually extremely short.
She even comes in as one of the shortest females in our entire Anime Workouts Database.
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.
Grab The Unofficial Street Fighter Workout Booklet and Unleash Your Inner Fighter!
Sakura 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.
Take The Anime Calisthenics Workout Placement Quiz Now!
Sakura 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 Sakura and break down just how we’ll need to be building out this routine I’ll be starting with her Wiki Fandom page, which leads us off with a brief bio:
Sakura Kasugano is a video game character from the Street Fighter series, first appearing in Street Fighter Alpha 2. She is a Japanese girl with an intense fixation on Ryu, having copied and learned many of his techniques, and chasing him around the world to prove herself to him.
And for the sake of the cosplay portion of this routine I’ll also share what they give us from her Hero Fandom under her appearance section:
Sakura is an athletic teen with a exceptionally toned body. Even if she has an overall strong physique her muscular legs stand out. She’s 157 cm tall and weighs 55 kg. She has brown eyes and short brown hair.
Sakura wears her school uniform, a short-skirted sailor fuku with the collar popped out, red bloomers underneath, red sneakers based on Converse, a red top under her uniform, red combat gloves, a yellow scarf tied in the front, and a white headband, which is given to her by Ryu before the events of Street Fighter Alpha 2.
When we actually hit a Fandom Page (in this case her Top Strongest Fandom) that breaks down her powers and abilities outside of just her moveset in-game, we learn a lot more of just how powerful Sakura is.
Here’s how they break it down for us:
Powers and abilities: Superhuman Physical Characteristics, Skilled in Martial Arts, Energy Manipulation (can fire ki based projectiles)
Physical strength: Town level striking strength
Attack potency/Destructive capacity: Town (Defeated Zangief and fought Karin on even terms and sparred with Ryu)
Durability: Town (can take hits from Zangief and Karin and even a casual Ryu)
Speed: Massively Hypersonic (Can keep up with Karin Kanzuki)
Intelligence: Above Average (taught herself martial arts by emulating Ryu, is acknowledged as having the potential to one day match Ryu and Ken)
Stamina: High
Clearly we have our work cut out for us.
The goals for our Sakura Inspired Workout will be:
- Sakura’s Lean and Toned Physique
- Sakura’s Superhuman Strength and Speed
- Sakura’s Stamina and Fighter Body Control
As I mentioned already, for this one we’re sticking to calisthenics, which means we’ll also be adding in holds to build a tight fighter core.
This one will be built around an intermediate level so that beginners can scale a bit and still utilize the routine, especially being that Cammy’s was more of an intermediate-advanced routine that was a bit harder to scale.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Sakura Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to have three days of calisthenics, one with an upper body focus, one core focus and one lower body focus, and then we’ll also have one day devoted to fighter endurance and a final Alpha Circuit Test that you can complete weekly, biweekly or monthly as you’d like.
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.
Sakura Workout Routine: Sample Schedule
Monday: Martial Artist Calisthenics (UB Focus)
Tuesday: Alpha Circuit Test
Wednesday: Martial Artist Calisthenics (Core Focus)
Thursday: Fighter Endurance Work
Friday: Martial Artist Calisthenics (LB Focus)
Saturday: Active Rest or Optional Bonus Resources
Sunday: Rest Day
Sakura Workout Routine: Martial Artist Calisthenics (UB Focus)
Warm Up:
Run/Walk
1/2-1 Mile
Workout:
Push Ups (Scale to Pause or Knee)
3×20
Air Squats
3×20
Dips
3×12-15
Bodyweight Rows
3×8-12
Optional Holds:
Plank Hold
3×45-60 seconds
Hollow Hold
3×30 seconds
Sakura Workout: Alpha 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!)
Alpha Circuit Test: Complete 4 Rounds for Time
30 Mountain Climbers
20 Crunches
10 Half Burpees
Sakura Workout Routine: Martial Artist Calisthenics (Core Focus)
Warm Up:
Run/Walk
1/2-1 Mile
Workout:
Mountain Climbers
3×20
Sit Ups
3×20
Lunges
3×20 [total]
Lying Leg Raises
3×15-20
Knee Wide to Close Push Ups
3×15
Optional Holds:
Side Plank Hold
3×15-30 seconds each side
Superman Hold
3×30 seconds
Sakura Workout: Fighter Endurance Day
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
Sakura Workout Routine: Martial Artist Calisthenics (LB Focus)
Warm Up:
Run/Walk
1/2-1 Mile
Workout:
Glute Bridges
3×20
Wide to Close Air Squats
3×12-20
Bicycle Crunches
3×20-30
Plank to Push Ups
3×8-15
Optional Holds:
Plank Hold
3×45-60 seconds
L-Sit Hold (Scale to Russian Twist x 20-30)
3×30 seconds
Sakura 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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