The YuYu Hakusho Netflix series is here and we had Mukuro join us already this week (ahead of the release), and now it’s time for Botan!
I figured we had a female YuYu character join our weight training databases, and now we’ll have one added to our calisthenics workouts.
So if that wasn’t clear, we’ll be training with bodyweight training for this one.
Botan is coming in as our eighth character workout among our YuYu Hakusho Inspired Workouts.
Botan Stats:
Real Name: Botan
Height: 4’10
Weight: N/A
Anime: YuYu Hakusho
Powers: No
Botan comes in even shorter than Mukuro, one of the shortest characters we’ve seen within our Anime Workouts Database.
And although we don’t have an actual weight, we can assume it’s extremely light.
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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Botan 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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Botan 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 Botan I’ll be pulling right from her Wiki Fandom page, starting with her brief bio section here:
Botan is a guide to the Spirit World and close friend to Yusuke Urameshi. She is a spirit charged with ferrying souls of the deceased to the Spirit World to face their final judgment. As opposed to the idea of there only being a single one, she is one of many grim reapers.
And since this one will be mainly a cosplay oriented workout, I’ll also be pulling from her appearance section.
Here’s how they break it down for us:
Although she is a Grim Reaper she looks nothing like what people thought of her as, and is quite attractive. Botan has long cyan (light-blue) hair pulled up into a ponytail and pink eyes (blue in the manga). In the manga tankobon covers, she appears with blonde hair and green eyes. Her physical appearance generally doesn’t change, but at the end of the series her ponytail and bangs have grown a bit longer. She is usually clad in a light-pink kimono with a white obi sash when on duty, but she has been known to wear human clothes. When she’s masquerading as the Urameshi team’s trainer during the Dark tournament, she dresses formally with a long-sleeve yellow shirt with an orange-yellow camisole underneath, brown slacks, and matching shoes. Early in the series, she disguises herself in the uniform for Sarayashiki Junior High girls, a blue blouse with a yellow scarf with a blue skirt, usually with white socks or knee socks and dark-colored dress shoes.
Her live-action appearance depicts her long cyan hair with a full fringe styled in a hime-cut and instead of a ponytail, she has a long topknot hairstyle. Her footwear now consists of white open-toed boots rather than tabi with sandals.
And although she doesn’t have powers and abilities like we’re used to seeing among characters, she does have powers we’ll be breaking down.
Here’s a list of them:
Flight: As a navigator of the River Styx, she manifests an oar for quick travel through flight, as well as transportation between Human World and Spirit World.
Spiritual Power: Botan has mild healing abilities, which include slowing down the rate of demonification, but not enough to completely stop or reverse it.
Physical Power: She is seen using a baseball bat, a mop, and bug spray as weapons during the Maze Castle incident.
Telepathy: She has displayed the ability to read minds early on in the series.
Most of this isn’t useful for our workout, but we will be using the physical power section, which is why I specifically used the picture of her with her baseball bat as the main article image for us.
That said, the goals of our Botan Inspired Workout are:
- Botan’s Slim and Toned Aesthetic
- Botan’s Moderate Physical Abilities
- Botan Cosplay Oriented Routine
This one will be good for all levels looking for a minimalistic routine to jump into and slim down and tone up.
That said, if you want to start with a Beginner Workout, you can also do that, but this one should be okay to start with as well.
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Botan Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be training with 3 days of calisthenics, 2 days of endurance work, and a Grim Reaper Circuit Test you can complete weekly, biweekly, or monthly as you see fit (or sub in cardio instead).
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Botan Workout: Sample Workout Schedule
Monday: Spirit Guide Calisthenics A
Tuesday: Grim Reaper Circuit Test
Wednesday: Spirit Guide Calisthenics B
Thursday: Optional Endurance Day
Friday: Spirit Guide Calisthenics C
Saturday: Active Rest (Or Optional Bonus Resources)
Sunday: Rest Day
Botan Workout: Spirit Guide Calisthenics A
Warm Up:
2×25 Jumping Jacks
3×25 Mountain Climbers
Workout:
Air Squats
3×20
Push Ups
3×20
Sit Ups
3×20
Dips
3×15
Bodyweight Rows (or Pull Ups)
3×10
Botan Workout: Grim Reaper 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!)
Grim Reaper Circuit Test: Complete 2 Rounds for Time
400-800M Run
30 V-Ups
25 Mountain Climbers
20 Bulgarian Split Squats [each leg]
15 Plank to Push Ups
10 Inch Worms
Botan Workout: Spirit Guide Calisthenics B
Warm Up:
2×25 Jumping Jacks
3×25 Mountain Climbers
Workout:
Glute Bridges
3×20
Decline Push Ups
3×20
Lying Leg Raises
3×20
Skater Lunges
3×12 each leg
Assisted Pull Ups
3×10
Botan Workout: Optional 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
Botan Workout: Spirit Guide Calisthenics C
Warm Up:
2×25 Jumping Jacks
3×25 Mountain Climbers
Workout:
Wide to Close Air Squats
3×20
Wide to Close Push Ups
3×20
Sit Ups with Twist
3×20
Chair Dips
3×15
Wall Climbs
3×10
Botan 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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