Mina Ashiro Workout: Train like The Kaiju No. 8 Captain!

Last updated on September 25th, 2024 at 04:50 pm

We started with Kikoru Shinomiya and now it’s time for Captain Mina Ashiro!

Two of the newest badass females to make it into anime/manga.

Well TECHNICALLY we started with Kafka Hibino, if we’re talking about all of Kaiju No. 8 – but specifically awesome female characters we’re on a roll so far.

I don’t know about you guys, but I have every new issue of Kaiju No. 8 pre-ordered as it hits, anxiously awaiting to read more.

I also love how Kaiju No. 8 joins our manga/anime list that brings in just as many awesome female characters as male (sometimes even more awesome).

Mino Ashiro Stats:

Real Name: Mino Ashiro

Height: 5’5

Weight: N/A

Anime: Kaiju No. 8

Powers: Yes/No

Mino is right around average height among female anime characters, coming in four inches taller than Kikoru.

Our female range is right around the same among anime characters, superheroes and celebrities.

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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Mino Ashiro 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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Mina Ashiro 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 Mina Ashiro we’ll pull right from her Wiki Fandom page which starts with this:

Mina Ashiro is the Captain of the Third Division of the Defense Force and Kafka Hibino’s childhood friend.

This doesn’t give us much information other than the fact that she is the Captain of the Third Division, which clearly means she’s extremely talents and powerful.

If we move into her powers and abilities section we can start with her overall abilities which lead with this:

Overall Abilities: Mina is the Captain of the Third Division of the Defense Force and a very powerful combatant. She is the “strongest” female captain of the Defense Force that has neutralized hundreds of kaiju in her career, and has displayed the power to easily overpower giant-sized kaiju with few shots.

Now THAT is what gives us a ton of information on just who we’re dealing with.

We clearly have our work cut out for us here.

From there we can move on to the rest of her abilities, which they break down here:

Master Marksman: Mina is an extremely skilled marksman, as shown when she easily defeated a large kaiju with her long-ranged cannon. When working in tandem with her tiger Bakko to stabilize her, Mina’s accuracy allows her to precisely hit specific parts of a kaiju’s body. Mina’s marksmanship skills surpasses the skill level of the Captain of the First Division, “Japan’s Strongest Anti-Kaiju Combatant”, Gen Narumi.

Enhanced Strength: Mina possesses incredible physical strength, as shown when she easily carries around her large cannon in combat with dexterity.

High Release Force: As a captain, Mina’s released force is extremely high. She is capable of releasing 96% of her combat suit’s power.

Leadership Skills: As the captain of the Third Division, Mina has shown excellent leadership skills.

Now we can focus in on her enhanced strength, which we’ll make a specific note of for our goals.

And if we break down all of them we can see which way this routine is headed.

The goals for our Mina Ashiro Inspired Workouts are:

• Mina Ashiro’s Enhanced Strength
• Mina Ashiro’s Muscular Shredded Physique
• Mina Ashiro’s Endurance and Speed

Although we trained to become Kikoru with weight training and I would have loved to give you guys a calisthenics routine – it will have to wait, because we’re going in hot with some more weights for this one.

Captain Ashiro is STRONG, and we have our work cut out for us; so be ready to lift and get jacked.

If this one seems a bit daunting you can start with our Beginner Behemoth Workout – but it should be fairly easy to scale if you want to stick around.

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Mina Ashiro Workout Routine

Training Volume:

4+ days per week

Explanation:

We’re going to be working with an Upper/Lower Body Split, two days of each per week, with a Third Division Circuit Test (you can complete weekly, biweekly or monthly), as well as endurance work and optional training added in on top of that.

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.

Mina Ashiro Workout: Sample Workout Schedule

Monday: Captain Upper Body and Speed A

Tuesday: Captain Lower Body and Speed A

Wednesday: Third Division Circuit Test

Thursday: Captain Upper Body and Speed B

Friday: Captain Lower Body and Speed B

Saturday: Optional Additional Training or Rest Day

Sunday: Mandatory Rest Day

Mina Ashiro Workout: Captain Upper Body and Speed A

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout: 

Barbell Bench Press

3×8-12

Barbell Bent Over Rows

3×8-12

Seated Dumbbell Shoulder Press

3×8-12

Lat Pulldowns

3×8-12

Low Cable Chest Flyes

2×12-15

Dumbbell Curl

2×12-15

Overhead Dumbbell Tricep Extensions

2×12-15

Rope Cable Face Pulls

2×15-25

Mina Ashiro Workout: Captain Lower Body and Speed A

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout:

Back Squats

4×6-10

Glute Ham Raises

3×8-12

Alternating Forward Lunges

3×10-15 each leg

Lying Hamstring Curls

3×12-15

Standing Smith Machine Calf Raises

3×8-12

Blowout: 3 Rounds for Time

20 Double Unders

30 Second Wall Sit

10 Alternating Pistol Squats

30 Second Wall Sit

20 Double Unders

Rest 2 Min.

Mina Ashiro Workout: Third Divison 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!)

Third Division Circuit Test: Complete 4 Rounds For Time

50 Alternating Foot Skips

40 Lunges [total]

30 Push Ups

20 Sit Ups

10 Pull Ups

Mina Ashiro Workout: Captain Upper Body and Speed B

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout: 

Pull Ups

3×10

Incline Dumbbell Bench Press

3×8-12

Standing Barbell Push Press

3×8-12

Cable Lat Pullovers

3×10-15

Close to Wide Push-ups

3×10-20

EZ-Bar Bicep Curl

3×12-15

Dumbbell Tricep Kickbacks

3×12-15

Mina Ashiro Workout: Captain Lower Body and Speed B

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout:

Leg Press

3×8-12

Romanian Deadlift

3×8-12

Unilateral Dumbbell Shrug

3×8-15

Leg Extensions

3×12-15

Seated Machine Calf Raises

3×15-20

Hanging Leg Raises

4×20

Blowout: 3 Rounds for Time

20 Double Unders

30 Second Side Plank Right

20 Sit Ups

30 Second Side Plank Left

20 Double Unders

Rest 1 Min.

Mina Ashiro Workout: Defense Force 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

Mina Ashiro 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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