Ryusui Nanami Workout: Train like the Dr. Stone Expert Sailor!

With the new season of Dr. Stone out I figured it would be fun to bring another character into our Dr. Stone Workouts Database.

This week we’re coming in with the obvious choice: Ryusui Nanami!

I love building routines around Dr. Stone characters because they allow us to work around achieveable (albeit shredded and muscular) physiques with realistic levels of strength and abilities.

For this one we’ll also be able to revolve it around Nanami’s aesthetic while sticking to calisthenics training to achieve it – so if you’re one of our bodyweight members of The SHJ Army stick around!

Ryusui Nanami Stats:

Real Name: Ryusui Nanami

Height: 6’1

Weight: 171 lbs.

Anime/Manga: Dr. Stone

Powers: No

Ryusui Nanami is actually pretty dang tall.

He isn’t quite a behemoth within our Anime Workouts Database, missing it by almost half a foot, but he is still definitely among the above average level among our male anime characters.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Ryusui Nanami 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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Ryusui Nanami 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 Nanami we’ll be pulling right from his Wiki Fandom page, starting with his bio section here:

Ryusui Nanami is the son of the patriarch of the Nanami Conglomerate and a major player in the Kingdom of Science, along with his devoted butler Francois. He was revived by Senku for his expertise in sailing in order to captain the Perseus to the source of the Petrification. His skills at navigating by sea or air makes him indispensable as one of the Five Wise Commanders. He is also a member of the Crafting and Development Team.

This doesn’t tell us much about his physical abilities or even appearance that we’ll be working around, but it’s fun, necessary background information nevertheless.

We only have a couple images of Ryusui’s shredded physique so I’ll still add a snippet from his Fandom appearance section to make sure we all know what we’re working with here:

Ryusui is a fairly tall, muscular young man with shaggy blond hair, some strands of which fall loosely into his face. He has thick eyebrows that are distinctively shaped like arrows, and he holds an intense glare in his eyes, most often seen when expressing things that he desires to have. He’s also very rarely seen without a confident smile.

From there I think we’re ready to make our way into his abilities section.

Normally I’d want to stick to mainly the physical abilities we’re working with, but considering we’re dealing with Dr. Stone I’m actually going to be giving a full breakdown here:

Physical Strength: Ryusui has great strength, as he was able to hold his own in the tug of war with Ibara, whereas Senku was struggling. He is also very fast by being able to keep up with Chrome who is a very fast runner.

Expert Sailor: Years of sailing into the ocean have allowed Ryusui to develop a keen sense on how to judge the ocean. He was able to make a precise calculation and how he can pull the situation off when sailing.

Skilled Pilot: Ryusui has also proven to be good at piloting an air balloon. He was also able to pilot the plane the Kingdom procured from Stanley Snyder. He was able to use flight moves, that left Charlotte Bony in shock.

Weather forecaster: After spending years of sailing, Ryusui can predict the weather even when he was not on the ocean.

Intellect: Ryusui is fairly intelligent. In addition to his skills with the weather, he is a skilled ship architect. He was able to deduce that Minami might have the Stone Formula on her since she was in charge of choosing who was depetrified for Tsukasa. He was able to quickly deduce the situation both times he was depetrified. He successfully invested on the financial market to make profit as a child. He also happens to know Morse code. When Ibara pushed the petrification device towards him and Senku by throwing his head on him he improvised by attaching an earpiece to the petrification device so that Senku could activate it using his phone.

We’re really going to mainly be working around the fact that he has great physical strength and is very fast (running) – but the rest of the information is similar to his bio section: fun and necessary.

That means our goals for our Ryusui Nanami Inspired Workout are:

• Nanami’s Shredded Aesthetic
• Nanami’s Physical Strength
• Nanami’s Running Speed

For this one, as I mentioned above, we’ll be using calisthenics (bodyweight training) to accomplish all of this.

It will be built around a beginner to intermediate level, but will also be fairly easy to scale up to an advanced level as well.

If you think this one is a bit above your training level you can also choose to scale this one down OR even start with one of our Beginner Workouts (specifically the Beginner Ninja or the Beginner Speedster would be your best bet to level up to this one).

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Ryusui Nanami Workout Routine

Training Volume:

3-5 days per week

Explanation:

We’re going to be training with 3 days of very basic calisthenics but will also have some endurance and a short circuit built in as well. I’ll also give you a Strength and Speed Circuit Test as well that you can complete weekly, biweekly or monthly; and of course we’ll also have endurance resources if you’d like to tack on a fifth day as well.

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Ryusui Nanami Workout: Sample Schedule

Monday: Shredded Sailor Calisthenics A

Tuesday: Strength and Speed Circuit Test

Wednesday: Shredded Sailor Calisthenics B

Thursday: Kingdom of Science Endurance Work

Friday: Shredded Sailor Calisthenics C

Saturday: Active Rest Day

Sunday: Rest Day

Ryusui Nanami Workout: Shredded Sailor Calisthenics A

Warm Up: 

Varied Cardio (Run/Walk/Row/Bike/Etc.)

10-30 Minutes

Workout: 

Jumping Lunges

3×20

Push Ups

3×15

Sit Ups

3×15

Plank to Push Ups

3×10

Wall Climbs

3×8

Running Speed Finisher:

Complete 15-30 Minutes of HIIT Sprints:

• One Minute ON: Sprint for 60 Seconds
• One Minute OFF: Walk for 60 Seconds

Ryusui Nanami Workout: Strength and 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!)

Strength and Speed Circuit Test: Complete 1 Round for Time

Run 1 Mile

30 Sit Ups with Twist

20 Plank to Push Ups

30 Air Squats

20 Box Jumps

30 Push Ups

Ryusui Nanami Workout: Shredded Sailor Calisthenics B

Warm Up: 

Varied Cardio (Run/Walk/Row/Bike/Etc.)

10-30 Minutes

Workout: 

Glute Bridges

3×20

Incline Push Ups

3×15

Lying Leg Raises

3×15

Chair Dips

3×10

Bodyweight Rows

3×8

Running Speed Finisher:

Complete 15-30 Minutes of HIIT Sprints:

• 90 Seconds ON: Sprint for 60 Seconds
• 30 Seconds OFF: Walk for 60 Seconds

Ryusui Nanami Workout: Kingdom of Science 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

Ryusui Nanami Workout: Shredded Sailor Calisthenics C

Warm Up: 

Varied Cardio (Run/Walk/Row/Bike/Etc.)

10-30 Minutes

Workout: 

Air Squats

3×20

Decline Push Ups

3×15

V-Ups

3×15

Dips

3×10

Chin Ups

3×8

Running Speed Finisher:

Complete 15-30 Minutes of HIIT Sprints:

• Two Minutes ON: Sprint for 60 Seconds
• Two Minutes OFF: Walk for 60 Seconds

Ryusui Nanami 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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