Touka Kirishima Workout: Cosplay to be The Tokyo Ghoul Favorite!

We have not had a character from Tokyo Ghoul since Ken Kaneki hit the site years ago.

So today I decided we’re amending that and I jumped back into our requests to find the character with the top requests from the manga/anime.

Which brings us to Touka Kirishima!

Apparently we have a lot of ladies in The SHJ Army that would love to cosplay as Touka Kirishima, so we’re making that happen today.

Tokyo Ghoul is one of the the most popular anime of all time, and Ken made the list of the most powerful anime characters AND the most popular anime characters – so even though Touka isn’t the frontrunner here, she definitely has some popularity behind her as well.

Touka Kirishima Stats:

Real Name: Touka Kirishima

Height: 5’1

Weight: 123 lbs.

Anime: Tokyo Ghoul

Powers: Yes

Touka is another short character coming into our Anime Workouts Database.

She is considered way below average all female characters, not just anime – and also female celebrities we’ve seen.

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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Touka Kirishima 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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Touka Kirishima 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 Touka Kirishima we’ll be pulling from her Wiki Fandom page starting with what they give us here:

Touka Kirishima is a ghoul who is an ex-waitress at Anteiku. She is the daughter of Arata Kirishima and Hikari Kirishima, the older sister of Ayato Kirishima, the wife of Ken Kaneki and the mother of Ichika Kaneki.

Touka wears a rabbit mask while hunting, earning her the alias Rabbit. In Tokyo Ghoul, she was a second-year student at Kiyomi High School and later a third-year after the post-Aogiri timeskip.

Two years after the Owl Suppression Operation, she returns as the Manager of the coffee shop :re. Following its destruction she joins the newly formed organization Goat, thus relocating to the 24th ward along with its other members. After the Defense of Tokyo, Kaneki and Touka currently live happily married (which now makes her Touka Kaneki) with a daughter and another child coming, with humans and ghouls finally united together

This gives us enough background information to really be comfortable jumping right down into her powers and abilities.

But, keep in mind, we are focusing heavily on a cosplay oriented routine for this one as well.

That said, I’ll just add a short snippet from her appearance section here:

Touka is a slender and attractive teenage girl with bob-length dark blue hair that has long bangs that reach her chin covering the right side of her face and blue eyes. She appears to be a cute, normal girl that one would not suspect to be a ghoul. Her facial features and hairstyle bear a strong resemblance to Hikari Kirishima (Touka’s mother) and Ayato Kirishima (Touka’s younger brother). She wears her waitress or high school uniform for work and school respectively, whereas her casual clothes are tomboyish streetwear.

Nothing that we didn’t already know, and the rest is very easily accessible as well.

When we move down into her powers and abilities section we learn this about her Ghoul Physiology:

• Ukaku Kagune: During the time of Touka’s fight with Shuu Tsukiyama, she formed a single ukaku wing and control her kagune with ease. As time passed, Touka gained a second wing with projectiles of a much larger size. Additionally, her kagune stopped the projectiles of Kiyoko’s Zebizu and Mougan’s Higher Mind, upon emerging, even canceling the attack for a brief moment of time.
• Pseudo-Electrokinesis: Touka’s kagune while in use is surrounded by a lightning-like aura, capable of generating electricity that can be utilized in an offensive and destructive manner.
• Superhuman Speed: When engaging Tsukiyama in battle, she traveled at a speed fast enough to make Tsukiyama lose track of her location for a short amount of time.
• Superhuman Durability: When fighting Ayato Kirishima during the 11th Ward Battle, Touka maintained consciousness after getting her kagune devoured by her brother.

For this one we’ll be using calisthenics, but we’ll make sure to get strong enough to look to accomplish the goal of her superhuman speed.

The main goals for our Touka Kirishima Inspired Workout are:

• Touka Kirishima’s Slim and Lean Aesthetic
• Touka Kirishima’s Superhuman Speed
• Touka Kirishima’s Fighter Abilities and Durability

We won’t be getting too intense with this one and we’ll instead mainly be revolving this one around a beginner to intermediate level routine.

We also have our other Beginner Workout Routines you can check out if this one does seem a bit too much to start with, but with some scaling it should be perfect for anyone.

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Touka Kirishima Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one the focus is a slim and toned physique like Touka Kirishima so we’ll be doing 3 days of beginner calisthenics with some endurance training on off days, and I’ll also be including some additional endurance resources if you’d like to train upwards of 4-5+ days a week as well. I’m also including a lower body circuit test that you guys can use weekly, biweekly or monthly as you see fit.

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.

Touka Kirishima Workout: Sample Workout Schedule

Monday: Beginner Cosplay Calisthenics A

Tuesday: Speed Circuit Test

Wednesday: Beginner Cosplay Calisthenics B

Thursday: Endurance Day

Friday: Beginner Cosplay Calisthenics C

Saturday: Active Rest

Sunday: Rest Day

Touka Kirishima Workout: Beginner Cosplay Calisthenics A

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

Workout: 

Air Squats

3×25

Push Ups (Scale to Knee Push Ups or Pause Push Ups)

2×20

Glute Bridges

3×15

Sit Ups

3×15

Dips

3×10

Cardio: 

(Can be done before or after the calisthenics)

Complete 20-60 Minutes of Varied Cardio

Touka Kirishima Workout: Speed 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!)

Speed Circuit Test: Complete 4 Rounds for Time

30 Jumping Jacks or 50 Jump Rope Skips

20 Pause Squats

10 Half Burpees

20 Glute Bridges

30 Jumping Jacks or 50 Jump Rope Skips

20 Second Wall Sit

10 Box Jumps

Touka Kirishima Workout: Beginner Cosplay Calisthenics B

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

Workout: 

Wide to Close Squats

3×20

Push Ups (Scale to Knee Push Ups or Pause Push Ups)

2×20

Lunges

3×10 each leg

Slow Crunches with Twist

3×20

Assisted Pull Ups or Pike Push Ups

3×10

Cardio: 

(Can be done before or after the calisthenics)

Complete 20-60 Minutes of Varied Cardio

Touka Kirishima Workout: Endurance Resources

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

Touka Kirishima Workout: Beginner Cosplay Calisthenics C

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

Workout: 

Jump Squats

3×20

Push Ups (Scale to Knee Push Ups or Pause Push Ups)

2×20

Skater Lunges

3×10 each leg

V-Ups

3×20

Plank to Push Ups

3×10

Cardio: 

(Can be done before or after the calisthenics)

Complete 20-60 Minutes of Varied Cardio

Touka Kirishima Workout: Optional 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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