Shizuka Mikazuki Workout: Train to Cosplay as The Zom 100 Character!

We’re back for another Zom 100 character!

We’ve already had Akira Tendou and Kencho, but now it’s time to bring Mika in!

Shizuka Mikazuki does have abilities we’ll be revolving this workout around, but we’ll also have a heavy focus on her aesthetic, making this one a cosplay-oriented routine as well.

Soon we’ll even need to bring in a Zom 100 mini database within our Anime Workouts Database – so I’m excited we’re getting our first female character.

And, for this one, just so there’s no confusion: we’re going to be adding it to the calisthenics workouts, meaning we’re training with strictly bodyweight movements!

Shizuka Mikazuki Stats:

Real Name: Shizuka Mikazuki

Height: 5’2-5’4

Weight: N/A

Anime: Zom 100

Powers: No

Mika is described as being short, and most people guesstimate her around 5’2-5’4 range.

That said, whatever the range, we know she’s short, lean, and toned – and that will be the main focus.

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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Shizuka Mikazuki 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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Shizuki Mikazuki 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 Shizuki Mikazuki we’ll be pulling right from her Wiki Fandom page starting with this bio section they give here:

Shizuka Mikazuki is a main character in Zom 100: Bucket List of the Dead. She is a former overseas company accountant and a fellow survivor that Akira Tendou first met while searching for supplies.

From there we can also share her appearance section which will not only help us train around her aesthetics, but also is useful for any cosplayers we have in The SHJ Army.

Here’s how they break it down for us:

Shizuka is an attractive young woman with mid-neck length dark plum-colored hair that has long bangs hanging on the right side, aubergine-colored eyes and a medium-sized bust. She is pretty enough that Akira Tendou freezes in his tracks when he sees her while staring at her breasts and butt thanks to her skimpy athletic wear. Anyone who sees her notes how pretty she is and the only reason Kenichirou Ryuuzaki hasn’t started flirting with her is because he knows that Akira is interested too. She wears a multi-colored overcoat over a pink with pale gray stripes top and matching color short-shorts, indigo leggings and shoes.

But the real meat and potatoes come when we move into her abilities.

I mentioned the fact that she has abilities we’ll want to be training around as well, and I wasn’t kidding.

Here’s the list they give:

High Stamina – Shizuka has a lot of energy and stamina due to her intense exercise and balanced diet. She can pedal a bike away from zombies fast enough, even when the bike was carrying a lot of supplies.

High Intellect – Shizuka is also very smart and resourceful. She watches zombie flicks to get info on survival, and she also fitted a web cam on her bike and synced it to her phone, so she can monitor outside her current location whilst getting supplies. This came in handy when she noticed a truck coming with a Zombie Driver, which she used to save herself and Akira.

Decent Strength – Shizuka is also decently strong as she was able to throw Akira, a fully grown man to the ground to keep him safe from the uncontrollable truck.

Resistance – When Shizuka was bitten by a Zombie, she was shown to have some resistance of being turned into a Zombie as she lasted long enough for Yuudai Tsurumi to make a serum to stop the virus from turning her into a zombie.

The main things to pull here are her high stamina and decent strength, which are both great to work around our aesthetic goal as well.

That means the goals for our Mika Inspired Workout are:

• Mika’s Aesthetic (Cosplay Oriented)
• Mika’s High Stamina
• Mika’s Decent Strength

I’m not going to be building this one out around a beginner workout, but you can start with The Beginner Speedster or one of the other Beginner Workouts if you need to.

And, I also invite you to scale this one down as well.

You can cut some of the exercises and still get incredible results, so don’t be afraid to bring it down to your level.

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Shizuki Mikazuki Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to have 3 days of calisthenics that can be scaled way down, a day devoted to endurance training for her high stamina, and also a final day that can be either more endurance or the Zom Circuit Test I built you that can be tacked on weekly, biweekly or monthly as you see fit (and fun).

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.

Shizuka Mikazuki Workout: Sample Schedule

Monday: Survivor Calisthenics A

Tuesday: Zom Circuit Test OR Endurance Day

Wednesday: Survivor Calisthenics B

Thursday: High Stamina Endurance Training

Friday: Survivor Calisthenics C

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Shizuka Mikazuki Workout: Survivor Calisthenics A

Warm Up:

Slow Jog 800M

Circuit: 2 Rounds

400m run

15 Jump Squats

100 Jump Ropes

100m Sprint

15 Box Jumps

Workout:

Push Ups

4×20-30

Bodyweight Rows

4×10-15

Mountain Climbers

4×25

Hollow Holds

4×30-60 seconds

Cooldown:

10 Minute Cooldown Walk/Jog

Shizuka Mikazuki Workout: Zom 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!)

Zom Circuit Test: Complete for Time

Run 1 Mile

Complete 2 Rounds:

30 Air Squats

25 Sit Ups

20 Push Ups

15 Plank To Push Ups

10 Bodyweight Rows

Shizuka Mikazuki Workout: Survivor Calisthenics B

Warm Up:

Slow Jog 800M

Circuit: 2 Rounds

400m run

15 Jumping Lunges

100 Jump Ropes

100m Sprint

15 Air Squats

Workout:

Glute Bridges

4×15-20

Dips

4×12

[Hanging or Lying] Leg Raises

4×20

Plank Holds

4×60 seconds

Cooldown:

10 Minute Cooldown Walk/Jog

Shizuka Mikazuki Workout: High Stamina Endurance Training

Choose between one of the below cardio training styles or use the bonus activity resources at the end of the workout to find other HIIT options.

Long Distance Cardio:

Run a 5k (3.1 miles)

High Intensity Interval Training:

60 minutes on and off cardio

1 min on: Run 5.5-9 mph

1 min off: Run 2.5-3.5 mph

Shizuka Mikazuki Workout: Survivor Calisthenics C

Warm Up:

Slow Jog 800M

Circuit: 2 Rounds

400m run

10 Pistol Squats (each leg)

100 Jump Ropes

100m Sprint

15 Weighted Step Ups

Workout:

Pull Ups

4×10-15

3 Point Pause Squats

4×12

Sit Ups

4×25

Superman Hold

4×30-60 seconds

Cooldown:

10 Minute Cooldown Walk/Jog

Shizuka Mikazuki Workout: Optional Endurance Bonus 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

Shizuka Mikazuki 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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