Kikoru Shinomiya Workout: Train like The Kaiju No. 8 Tritagonist!

Kikoru Shinomiya is the ultimate badass chick.

I am anxiously awaiting more Kaiju No. 8 volumes to come out, and couldn’t even wait for the anime to get a release date to start bringing characters in.

We’ve already had our Kafka Hibino Inspired Workout and now it’s time for Kikoru.

Originally I wanted to keep this one to just calisthenics training, but Kikoru is honestly so powerful that I decided we need to do hybrid and utilize weight training in this one as well.

That said, you can sub out the weights for different bodyweight movements if you’re someone here for our big database of fun calisthenics workouts.

Kikoru Shinomiya Stats:

Real Name: Kikoru Shinomiya

Height: 5’1

Weight: N/A

Anime: Kaiju No. 8

Powers: Yes/No

Kikoru is actually really short; coming in as one of the shortest female characters on the site.

Which actually makes her character that much more fun; being as petite as she is while packing that big of a punch.

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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Kikoru Shinomiya 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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Kikoru Shinomiya 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 Kikoru Shinomiya I’ll be pulling right from her Wiki Fandom page which starts us out with this:

Kikoru Shinomiya is the tritagonist of the Kaiju No. 8 series. She is the young daughter of Defense Force Director General Isao Shinomiya and a member of the Third Division. After Tachikawa Base was destroyed, Kikoru was transferred to the First Division.

This doesn’t really give us much to work with, but does at least give a snippet of background before we move into the real meat and potatoes: her powers and abilities.

When we move down into he overall abilities we immediate learn just how powerful she is:

Overall Abilities: Kikoru is the daughter of director general Isao Shinomiya and a prodigious talent. Due to her being ranked third in terms of power, she is given her own personal weapon which is only giving to captains and vice-captains. Keiji Itami states that Kikoru has improved very much and watching her on the battlefield reminds him of her mother, former Captain of the Second Division of the Defense Force, Hikari Shinomiya. He also states that while wearing Numbers Weapon 4, Kikoru’s skill in battle resembles both her father’s and mother’s.’

From there they go on to break down individual abilities as follows:

• Master Combatant: Kikoru is highly skilled in killing kaiju, such much so that she is granted her own personal weapon. She has shown increased combat prowess after joining the First Division. After training with Gen Narumi, Kikoru’s skill in battle has now reached the level of a division captain.

• Enhanced Strength: Kikoru’s strength, when wearing her Defense Force combat suit, is enough for her to effortlessly lift a car with one arm.

• Enhanced Speed: When wearing her uniform, Kikoru can run way faster than most of her peers, with them struggling to follow her pace.

• Enhanced Endurance: Kikoru’s suit is resistant enough to avoid a shot from Kaiju No. 9 from killing her, although the shot can still tear the suit through. Despite being severely injured from No. 9’s powerful attacks, she is able to stand and continue fighting.

• High Release Force: Despite being a rookie, Kikoru is initially able to release 46% of her combat suit’s power on her first try, which Soshiro Hoshina states is platoon leader-class. She further improves her strength after marksman training, capable of releasing 55%.

And although some of the enhancements are coming from her suit, she is still the one making that possible.

Although it doesn’t necessarily help us with her training, it’s also fun to know a bit about her fighting style as well, which they break down here:

After receiving a battle axe from the Defense Force, befitting her aggressive and high-handed personality, Kikoru displayed a remarkable mastery in the Squadron-Style Axe Technique (隊式斧術, Tai-shiki Ono-jutsu). She uses this combat style for close-range battles and her proficiency gives her enough power to easily defeat durable kaiju and injure kaiju as powerful as Kaiju No. 10, although drastically consuming her stamina and energy.

We won’t be training with a big battle axe, unfortunately.

That said, the goals for our Kikoru Shinomiya Inspired Workout are:

• Kikoru’s Enhanced Strength and Speed
• Kikoru’s Enhanced Endurance (Stamina Training)
• Kikoru’s Slim and Toned Physique (While being STRONG)

Which kind of breaks down to be the goals of at loss and toning while building massive strength and staying agile with a lot of stamina.

Seems like fun!

This one will be pretty intense considering we’re dealing with such a strong character, but I’ll be leaving room to scale it down a bit as well.

Don’t be afraid to start with one of our Beginner Workouts if you’re not ready to scale your own workout, though – you can always start there and make your way back up to this one.

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Kikoru Shinomiya Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’ll be training with 3 days of hybrid training (mixture of weights and calisthenics), a day of endurance work, and a final day devoted to a Defense Force Circuit Test that will put our work to the test. You can complete the test weekly, biweekly or monthly, and sub extra endurance on the weeks you don’t utilize it.

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.

Kikoru Shinomiya Workout: Sample Workout Schedule

Monday: Prodigy Hybrid Full Body A

Tuesday: Defense Force Circuit Test

Wednesday: Prodigy Hybrid Full Body B

Thursday: Defense Force Endurance Training

Friday: Prodigy Hybrid Full Body C

Saturday: Optional Additional Training

Sunday: Rest Day

Kikoru Shinomiya Workout: Prodigy Hybrid Full Body A

Warm Up: 

Incline Walk

10-20 Minutes

Workout: 

Tri-Set A

A. Incline Dumbbell Press

3×12, 10, 8

B. Tricep Dips

3×10-15

C. Curl to Press

3×10-12

Tri-Set B:

A. Goblet Squats

3×15-20

B. Chin Ups

3×8-12

C. Sit Ups

3×20

Endurance Finisher:

Complete 20-30 Minutes:

• Sprint 1 Minute
• Walk 1 Minute

Kikoru Shinomiya Workout: Defense Force 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!)

Defense Force Circuit Test: 4 Rounds for Time

800M Run

30 Sit Ups

20 Kettlebell Swings

15 Push Ups

10 Curl to Press

5 Lunges each leg

Kikoru Shinomiya Workout: Prodigy Hybrid Full Body B

Warm Up: 

Incline Walk

10-20 Minutes

Workout: 

Tri-Set A

A. Seated Overhead Press

3×12, 10, 8

B. Plank to Push Ups

3×10-15

C. Chest Flys

3×10-12

Tri-Set B:

A. Kettlebell (or DB) Deadlift

3×15-20

B. Jumping Lunges

3×8-12 each leg

C. Lying Leg Raises

3×20

Endurance Finisher:

Complete 20-30 Minutes:

• Sprint 30 seconds
• Walk 90 second

Kikoru Shinomiya Workout: Defense Force 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

Kikoru Shinomiya Workout: Prodigy Hybrid Full Body C

Warm Up: 

Incline Walk

10-20 Minutes

Workout: 

Tri-Set A

A. Kettlebell Swings

3×12, 10, 8

B. Chest Dips

3×10-15

C. Close to Wide Push Ups

3xFailure

Tri-Set B:

A. Leg Press

3×15-20

B. Bent Over DB Rows

3×8-12

C. Plank Hold

3×60 seconds

Endurance Finisher:

Complete 20-30 Minutes:

• Sprint 2 Minutes
• Walk 2 Minutes

Kikoru Shinomiya 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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