We recently had Benkei join our Tokyo Revengers Inspired Workouts, but now it is time to get Wakasa Imaushi.
Benkai was an obvious choice to start, given his mass, but Waka is going to be a super fun character to build a workout around.
Our Benkai Inspired Workout was obviously built around weight training, for good reason, but for Waka we’re going to be sticking to bodyweight training.
Our Calisthenics Workouts has grown tremendously, and Waka is going to be another fun addition to be able to stay super lean and toned, while also aiming for speed, mobility and power.
Wakasa Imaushi Stats:
Real Name: Wakasha Imaushi
Height: 5’3
Weight: 113 lbs.
Anime/Manga: Tokyo Revengers
Powers: Yes
Wakasa is actually extremely short.
Male anime characters are already pretty short, but he takes the cake, coming in over a full foot (and then some) shorter than what we’d consider a behemoth inside our Anime Workouts Database.
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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Wakasa Imaushi 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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Wakasa Imaushi 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 Waka we’re going to be pulling right from his Wiki Fandom page, starting with what they tell us here:
Wakasa Imaushi, or Waka, is the Commando Unit Captain of the Kanto Manji Gang. He was also a founding member and the former Special Attack Unit Captain of Black Dragon and a Top Executive in Brahman.
This doesn’t tell us much about his abilities, but it does give us some insight into his authority (which they also break down separately).
But before we get too far ahead of ourselves and start talking about his abilities and authority, we’ll start with his appearance section here:
Wakasa is a short man with slightly feminine features. He wears a customized version of the Brahman uniform with flowers and butterflies embroidered on the sleeves. Underneath the oversized hoodie, he wears a large white crew-neck shirt and a pair of sandals for footwear. His hair is fashioned in a striped pattern dyed in the colors of purple and blond and is often tied in a ponytail with a loose strand of each color cascading the sides of his face. He has droopy lilac eyes, prominent eyelashes, and a lollipop stick in between his lips. He wears a red drop earring on his left earlobe.
Most of which we knew already, but still important to take notes of.
Especially for any of our SHJ cosplayers out there!
From there I’ll move into his authority, just to at the very least touch on it and acknowledge it:
As a former executive in Brahman, Wakasa has a huge influence and control over the gang. He was also displayed as a fearsome leader who commanded Kodo Rengo, a gang that was assembled through the unification of twelve smaller organizations in East Kanto, and a diligent captain of the Special Attack Unit during his time in Black Dragon. His former and current positions imply that he is well-respected in Tokyo’s delinquent world, and has control over a few formidable gangs in the city. As a former executive of Brahman, he influences one of the three current strongest gangs and has immense authority over it.
But the most important part is obviously going to be his Fighting Prowess.
Which they break down for us here:
Wakasa was able to effortlessly sneak up to Kakucho, who is an overwhelmingly powerful fighter, unnoticed. His fighting style is an evasive and acrobatic one. He can easily execute high-level maneuvers in battle as well as make it extremely hard to hit him. As one of Black Dragon’s first captains, he is implied to be a legend in terms of fighting ability and reputation. Together, with Benkei, they were able to effortlessly defeat about 100 of Rokuhara Tandai’s men. He was also able to take on South Terano in a fight later on with Benkei, although they are soon defeated by South with ease.
It’s pretty clear that we have our work cut out for us, but now we need to break down the specifics.
The goals for our Waka Inspired Workout are going to be:
- Waka’s Slim and Toned Aesthetic
- Waka’s Acrobatic Maneuverability
- Waka’s Speed and Evasiveness
So we’ll still want to build out strength, but we’re going to be more focused on acrobatic abilities within that strength building.
You should be able to scale this one down pretty easily, but if not I’d recommend starting with our Beginner Ninja Workout and then working your way up to this one.
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Wakasa Imaushi Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be working around 3 days of high volume calisthenics and acrobat training (using a split I reserve specifically for Olympic level athletes and/or acrobats), mixing in what we’ve learned from research on actual Olympic level gymnasts and even acrobats, and then we’ll also have a day devoted to hero endurance and one final day for you to test your skills either weekly or biweekly on a Black Dragon Circuit Test (which will also be sticking to calisthenics and endurance work).
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.
Wakasa Imaushi Workout: Sample Schedule
Monday: Waka Calisthenics A
Tuesday: Black Dragon Circuit Test
Wednesday: Waka Calisthenics B
Thursday: Fighter Endurance Work
Friday: Waka Calisthenics C
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Wakasa Imaushi Workout: Waka Calisthenics A
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:
A. Clap Push Ups
3×20
B. L-Sit Hold
3×30 Seconds
Superset Two:
A. Air Squats
3×20
B. Superman Hold
3×30 Seconds
Superset Three:
A. Dips
3×15
B. Hollow Hold
3×30 Seconds
Superset Four:
A. Pull Ups
3×10
B. Plank Hold
3×60 Seconds
Evening Flexibility Training:
15-30 Minutes Stretching or Yoga
Wakasa Imaushi Workout: Black Dragon 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!)
Weapon Master Circuit Test: Complete 4 Rounds for Time
400M Run
50 Air Squats
40 Bicycle Crunches
30 Pause Push Ups
20 Jumping Lunges
10 Inch Worms
Wakasa Imaushi Workout: Waka Calisthenics B
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:
A. Decline Push Ups
3×25
B. Superman Hold
3×30 Seconds
Superset Two:
A. Glute Bridges
3×20
B. Hollow Hold
3×30 Seconds
Superset Three:
A. Plank to Push Ups
3×15
B. L-Sit Hold
3×30 Seconds
Superset Four:
A. Wide Pull Ups
3×10
B. Side Planks
3×30 Seconds Each Side
Evening Flexibility Training:
15-30 Minutes Stretching or Yoga
Wakasa Imaushi Workout: Fighter 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
Wakasa Imaushi Workout: Waka Calisthenics C
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:
A. Wide to Close Push Ups
3×30
B. Hollow Hold
3×30 Seconds
Superset Two:
A. Wide to Close Squats
3×20
B. L-Sit Hold
3×30 Seconds
Superset Three:
A. Skull Crushers
3×15
B. Superman Hold
3×30 Seconds
Superset Four:
A. Wide Pull Ups
3×10
B. Straight Arm Plank Hold
3×60 Seconds
Evening Flexibility Training:
15-30 Minutes Stretching or Yoga
Wakasa Imaushi 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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