We built our Street Fighter Inspired Workout Database and you guys made it clear we need Tekken next.
So I’ve been making it a point to bring in at least one new character a week, with this week’s character being Asuka!
Our Tekken Inspired Workouts are actually looking so good we were even able to make a database fairly quickly considering we already had a few here before our surge of hundreds and hundreds of anime characters took over.
That said, Asuka is one of the most popular fighters, not just females, among all characters selected as fighters.
Which is why she was an obvious choice for our next character to come in and bring another female character for you guys (especially because the males are currently dominating)!
Asuka Stats:
Real Name: Asuka Kazama
Height: 5’3-5’5 (depending on source)
Weight: 112 lbs.
Anime/Video Game: Tekken
Powers: Yes
Asuka comes in an inch taller (assuming we use her 5’3 stat) than Sakura (from Street Fighter) who we saw last week – but still lands herself in the shorter range of female characters and celebrities we’ve seen at SHJ.
We’ve been getting used to shorter characters within our Anime Workouts Database, but females actually generally still land somewhere closer to the average height.
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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Asuka 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!
Asuka 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 Asuka we’ll be pulling right from her Wiki Fandom page which starts us off with her bio section here:
Asuka Kazama is a heroine in the Tekken series. She is introduced in Tekken 5 and she has returned in all subsequent releases. She is mostly known to be the cousin of the series’ lead character, Jin Kazama.
Before releasing the game in the Arcades, franchise developer Namco released images of three new characters as part of their Tekken 5 promotions back in 2004. Amongst the new characters were Asuka, a Chinese kenpo-user named Feng Wei, and a mysterious ninja named Raven. Immediately afterward, speculation began to spread about Asuka’s role in the story and her possible relation to Jin Kazama. Asuka is the niece of Jun Kazama.
Asuka’s goals in life are to fight for justice and protect the innocent.
Her Fandom page lists her powers and abilities as follows:
- Unarmed Combat
- Martial Arts (Kazama style)
- Flying Kicks, Cartwheel Kicks
- Acrobatics
- Athletics
- Superhuman Strength
- Superhuman Speed
- Superhuman Agility
- Superhuman Reflexes
- Superhuman Durability
While we do need to work around her superhuman strength, speed and agility, we can do that with progressive overload using our calisthenics.
And, our calisthenics training will work perfectly with her acrobatics abilities and martial arts.
So be ready for holds and core work mixed in there as well.
That means the goals for our Asuka Inspired Workout are:
- Asuka’s Lean and Toned Physique
- Asuka’s Superhuman Strength and Speed
- Asuka’s Acrobatic Ability
If you’ve been asleep for the majority of this article so far I’m reminding you that we’re using calisthenics to accomplish all of this.
This one is actually going to be built around an advanced level workout so unless you feel comfortable scaling a bunch you’ll want to start with our Beginner Ninja Workout if you’re a beginner looking to dive in.
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Asuka Workout Routine
Training Volume:
4-5 days per week
Explanation:
For this one we’re going to have 4 days a week of high intensity calisthenics, core and cardio, and then 1 day per week devoted to either your Blind Monk Circuit or [optional] long distance endurance work.
Jump Rope Scaling Guide:
Scale Jump Rope Skips to Jumping Jacks or Toe Taps onto a DB or KB or Stair. Also scale from 100 to 30-50 reps as needed.
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Asuka Workout: Sample Workout Schedule
Monday: Chinese Fighter Calisthenics Alpha
Tuesday: Chinese Fighter Calisthenics Bravo
Wednesday: Acrobat Circuit Test
Thursday: Chinese Fighter Calisthenics Charlie
Friday: Chinese Fighter Calisthenics Delta
Saturday: Active Rest Day
Sunday: Rest Day
Asuka Workout: Chinese Fighter Calisthenics Alpha
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Boxer Skips x 100
Hollow Hold x 30
Boxer Skips x 100
Push Ups x 25
Boxer Skips x 100
Sit Ups x 20
Boxer Skips x 100
Glute Bridges x 15
Boxer Skips x 100
Dips x 12
Boxer Skips x 100
Chin Ups x 8-10
Rest 1-5 Minutes as Needed
Asuka Workout: Chinese Fighter Calisthenics Bravo
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Alternating Foot Skips x 100
Air Squats x 30
Alternating Foot Skips x 100
Decline Push Ups x 25
Alternating Foot Skips x 100
Lying Leg Raises x 20
Alternating Foot Skips x 100
L-Sit Hold x 15 seconds
Alternating Foot Skips x 100
Plank to Push Ups x 12
Alternating Foot Skips x 100
Pull Ups x 8-10
Rest 1-5 Minutes as Needed
Asuka Workout Routine: Acrobat 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!)
Asuka Circuit Test: Complete for Time
Run 1 Mile
Complete 4 Rounds:
25 Push Ups
20 Double Unders
15 Sit Ups
10 Dips
8 Pull Ups
Asuka Workout: Chinese Fighter Calisthenics Charlie
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Boxer Skips x 100
Superman Hold x 30
Boxer Skips x 100
Incline Push Ups x 25
Boxer Skips x 100
V-Ups x 20
Boxer Skips x 100
Bulgarian Split Squats x 15 each leg
Boxer Skips x 100
Tricep Extensions x 12
Boxer Skips x 100
Wide Pull Ups x 8-10
Rest 1-5 Minutes as Needed
Asuka Workout: Chinese Fighter Calisthenics Delta
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Jump Rope Skips x 100
Wide to Close Push Ups x 30
Double Unders x 30
3 Point Squats x 20-30
Jump Rope Skips x 100
Russian Twists x 20
Double Unders x 30
Plank Hold x 60 seconds
Jump Rope Skips x 100
Half Burpees x 10
Double Unders x 30
Bodyweight Rows x 8-10
Rest 1-5 Minutes as Needed
Asuka 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
Asuka 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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