Mitsuri Kanroji has been requested hundreds of times for a second edition to our original Mitsuri Workout (which was weight training), and the new season of Demon Slayer hasn’t even released yet.
This time we’re going to be revolving our training around calisthenics to switch it up and let all our Mitsuri fans inside the SHJ Army able to jump right in, regardless of your preferred training style.
Our Demon Slayer Inspired Workouts Database is one of our largest anime databases inside our entire Anime Workouts Database, and this one is helping us step it up to another notch.
Mitsuri is one of the most powerful Demon Slayer characters, being one of our hashira, specifically our Love Hashira, and I’m sure we’re only going to see her blow us away even more when her power level is put on display.
Mitsuri Kanroji Stats:
Real Name: Mitsuri Kanroji
Height: 5’6
Weight: 123 lbs.
Anime/Manga: Demon Slayer
Powers: Yes
Mitsuri comes in right around average height we’ve had among female anime characters.
Which happens to also be right in line with our female superheroes and celebrities as well.
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 Demon Slayer Workout Booklet and Unleash Your Inner Slayer!
Mitsuri 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 Demon Slayer Workout Placement Quiz Now!
Mitsuri Calisthenics 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 Mitsuri we’ll be pulling right from his Wiki Fandom page starting with her bio section here:
Mitsuri Kanroji is a major supporting character of Demon Slayer: Kimetsu no Yaiba. She is a Demon Slayer of the Demon Slayer Corps and the current Love Hashira.
This doesn’t tell us much, especially considering we already know how powerful she is being one of the Demon Slayer Corps hashira, but we’ll continue our research to make sure this one comes out perfect.
Mitsuri’s appearance section is quite long, but I at least want to share a snippet from it considering we have a lot of cosplay members of The SHJ Army looking to use this one.
Here’s how they start us off:
Mitsuri is a curvaceous young woman of average height and muscular build with a slightly pale complexion and round, pale green eyes with long eyelashes, a small beauty mark beneath each of them. She has long, light pink hair that fades into a lime green color at the halfway point, which she wears in three thick braids. She has five shorter, choppy clumps hanging over her face as voluminous bangs, the tips lime green as well. When she was trying to get married, her hair was dyed black in an attempt to make herself look more “normal.” Mitsuri’s Demon Slayer Mark appears as two hearts with winged shapes under the both of the hearts, Mitsuri’s Mark seems to be on the left side of her neck.
For the training portion of this we’ll focus on the “curvaceous” and “muscular build” parts of her appearance section.
To begin learning more about her powers and abilities, which will also be a huge part of our workout, we’ll lead with her overall abilities section:
Overall Abilities: As a Hashira of the Demon Slayer Corps, Mitsuri is a very powerful and skilled combatant. She is said to have completed the Final Selection within a mere six months of training, which Kyojuro Rengoku considers outstanding. Her abilities were put on display during the Swordsmith Village Arc where she quickly subdued and defeated a group of demons created by Upper Rank Five, Gyokko, and later played a big part in the fight against Upper Rank Four, Hantengu, specifically against his clone, “Zohakuten”, which possesses the combined strength of four Upper Rank demons. With the help of her Demon Slayer Mark, Mitsuri was able to fend off the incredibly powerful Upper Rank until sunrise. During the Infinity Castle Arc, Mitsuri held her own against the newly appointed Upper Rank Four, Nakime. Afterwards, she managed to land a surprise technique on the Demon King himself, Muzan Kibutsuji, and played her part in the fight to stall for sunrise.
We already knew a lot of this, but this definitely puts it more into perspective for us.
From there her Wiki Fandom goes on to discuss her specific powers and abilities, starting with her enhanced flexibility, Demon Slayer Mark, master swordsmanship, and of course: her Love Breathing style.
From there we can move on to break down other abilities individually that will be more helpful for our workout:
Abnormal Muscular Constitution: Mitsuri has a special muscular composition, making her muscles eight times denser than that of a regular human. While her limbs are thin, they possess unbelievable strength and endurance capable of maintaining her body’s structure after a point-blank sound attack from Zohakuten. To maintain the composition of her body, Mitsuri eats as much as three sumo wrestlers.
Immense Speed & Reflexes: As a Hashira, Mitsuri is an extremely fast individual. Despite this, she is the slowest runner out of all her Hashira brethren (though she was on a full-stomach). However, her techniques have been noted to be faster than the Sound Hashira, Tengen Uzui, who, in stark contrast to her, is the fastest runner out of the nine Hashira. Mitsuri first showcased her exceptional speed when she cut up and killed the spawns created by Upper Rank Five, Gyokko, before they could even react, saving numerous swordsmiths in the process. Her superhuman speed and reflexes were best displayed during her battle against Zohakuten, where she dodged lightning and sound waves produced by the Upper Rank’s Blood Demon Art and proceeded to slice through them without much trouble. Later, she reacted to a point-blank sound wave produced by Zohakuten, tensing her body before the attack landed.
Immense Strength: With the help of her abnormal muscular constitution, Mitsuri possesses a level of physical strength superior to average humans, and even matching that of Giyu, Kyojuro, and Sanemi. When she was 13 months old, Mitsuri possessed enough arm strength to lift a rock weighing 15 kg (33 lbs). Her superhuman strength was also displayed during the battle against Muzan, where Mitsuri was able to grab hold of Muzan’s arm whip and rip it off with her bare hands, which shocked the Demon King.
Immense Stamina & Endurance: As a Hashira, Mitsuri has attained incredible stamina and endurance due to years of extremely harsh training. In her battle against Hantengu, despite sustaining several injuries, she still lasted the longest out of Tanjiro, Nezuko and Genya, and stalled them long enough for them to win. Later on during the battle against Muzan, Mitsuri still had enough energy reserves to tear off the elongated arm of the Demon King despite suffering from numerous injuries all over her body and being fatigued.
So we know exactly what we’re working with here, and an extremely high power level.
The goals for our Mitsuri Kanroji Inspired Workout are:
- Mitsuri’s Immense Strength and Speed
- Mitsuri’s Abnormal Muscular Constitution
- Mitsuri’s Immense Stamina and Endurance
Her abnormal muscular constitution and immense strength were some of the reasons we built our original workout around weight training, but this time we’re going to be doing it with some intense calisthenics training.
It will be your job to tack on progressive overload.
This one will be pretty intense, though, so don’t be afraid to scale down a bit or even start with our Beginner Ninja Workout.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Mitsuri Kanroji Workout Routine
Training Volume:
4-6 days per week
Explanation:
For this one we’ll be training with four days of intense calisthenics and cardio, one day devoted entirely to endurance work, and a final day that will be our Love Breathing Circuit Test for you to take on weekly, biweekly or monthly.
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.
Mitsuri Calisthenics Workout: Sample Schedule
Monday: Hashira Calisthenics Alpha
Tuesday: Hashira Calisthenics Beta
Wednesday: Love Breathing Circuit Test
Thursday: Hashira Calisthenics Charlie
Friday: Hashira Calisthenics Delta
Saturday: Active Rest or Demon Slayer Endurance Work
Sunday: Rest Day
Mitsuri Calisthenics Workout: Hashira Calisthenics Alpha
Warm Up:
Jump Rope Skips
3×50-100
Workout:
Sit Ups
3×30
Air Squats
3×25
Push Ups
3×20
Lying Leg Raises
3×15
Dips
3×12
Pull Ups
3×10
Optional Cardio:
20-45 Minutes of Varied Cardio
Run/Walk/Row/Swim/Bike/Etc.
Mitsuri Calisthenics Workout: Hashira Calisthenics Beta
Warm Up:
Jump Rope Skips
3×50-100
Workout:
Lunges
3×30
V-Ups
3×25
Decline Push Ups
3×20
Hanging Leg Raises
3×15
Tricep Extensions
3×12
Chin Ups
3×10
Optional Cardio:
20-45 Minutes of Varied Cardio
Run/Walk/Row/Swim/Bike/Etc.
Mitsuri Calisthenics Workout: Love Breathing 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!)
Love Breathing Circuit Test: Complete 2 Rounds for Time
1 Mile Run
100 Air Squats
75 Push Ups
50 Lunges
40 Sit Ups
30 Dips
20 Pull Ups
Mitsuri Calisthenics Workout: Hashira Calisthenics Charlie
Warm Up:
Jump Rope Skips
3×50-100
Workout:
Sit Ups with Twist
3×30
Glute Bridges
3×25
Close To Wide Push Ups
3×20
Lying Leg Raises with Hip Thrust
3×15
Plank to Push Ups
3×12
Wide Grip Pull Ups
3×10
Optional Cardio:
20-45 Minutes of Varied Cardio
Run/Walk/Row/Swim/Bike/Etc.
Mitsuri Calisthenics Workout: Hashira Calisthenics Delta
Warm Up:
Jump Rope Skips
3×50-100
Workout:
Bulgarian Split Squats
3×30 [total]
Incline Push Ups
3×25
Russian Twists
3×20
Weighted Sit Ups
3×15
Tricep Extensions
3×12
Bodyweight Rows
3×10
Optional Cardio:
20-45 Minutes of Varied Cardio
Run/Walk/Row/Swim/Bike/Etc.
Mitsuri Calisthenics Workout: Demon Slayer 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
Mitsuri Calisthenics 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
Join The Ultimate Fitness X Fandom Membership.
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