Last updated on January 7th, 2024 at 04:12 pm
Solo Leveling is coming (the anime) and it’s time to continue filling up our Solo Leveling Inspired Workouts Database.
Querehsha will be the first female character to land in our mini-database, and that’s one of the main reasons I’m prioritizing her over our next character (spoiler alert): The Monarch of Beastly Fang next week.
We’ll have a BIG workout for him next week, but for now we’re going to be adding The Monarch of Plagues to our Calisthenics Workouts Database as well.
And if that wasn’t clear: we’re training with bodyweight training for this one!
Querehsha Stats:
Real Name: Querehsha
Height: N/A
Weight: N/A
Manwha/Anime: Solo Leveling
Powers: Yes
I have no idea what Querehsha’s stats are, so she could very well be considered a behemoth among our characters inside The Anime Workout Database, but it isn’t going to change much for us.
We’ll be focused on her appearance and abilities for this one.
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 you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!
Querehsha 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 Anime Workout Placement Quiz Now!
Querehsha 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 Querehsha I’ll be pulling right from her Wiki Fandom page starting with her insanely brief bio section here:
Querehsha was the Queen of Insects and the Monarch of Plagues.
This tells us virtually nothing, other than letting us know what we already knew: she’s a powerful character.
That said, we’ll move down into her appearance section, which will be a layer of how we build out our workout.
Here’s what they share for her:
Querehsha was a beautiful, voluptuous, and very youthful woman with glowing red eyes, pale skin, long flowing black hair, dark purple lips, large breasts, and insectile hands and feet. She also wore greenish-black armor that left her upper cleavage and shoulders exposed.
I’m not going to be able to help you train for bigger breasts, but technically we will be adding in chest exercises to get stronger and more muscular there….so I think that counts?
We’ll be more focused on her toned and curvy aesthetic.
When we move down into her abilities section they give us a long list of her powers.
Here’s how they break it down for us:
Immense Strength: Querehsha possessed immense physical strength. As a testament to this, she was able to punch Jinwoo hard enough to make him bleed and easily restrain Beru with her bare hands.
Mana Constructs: Querehsha was able to create giant glowing green hands out of mana for her own use.
Venom Inducement: Querehsha was able to secrete an extremely concentrated toxin from her body.
Necromancy: Querehsha was able to reanimate and control the dead using parasites.
Regeneration: Querehsha was able to heal from her injuries almost instantaneously, as displayed when she regenerated her entire body in seconds after Jinwoo sliced her in half. However, her regenerative abilities were ultimately proven to have their limits, as she was unable to regenerate her body for a second time after Jinwoo reduced her to mincemeat.
Spiritual Body Manifestation: Querehsha was able to transform into an insectile monster with numerous appendages sticking out of her back.
The main point here will be her immense strength.
Which means the goals of our Querehsha Inspired Workout are:
- Querehsha’s Curvy and Toned Aesthetic
- Querehsha’s Immense Strength
- Querehsha’s Overall Mobility and Power Level
As I mentioned this one will be built around calisthenics training, but we’ll be making this one beginner to intermediate level rather than super advanced, even though she is a super powerful character.
You can still start with one of our Beginner Workouts if you want (with the Beginner Ninja Workout or Beginner Speedster Workout being the best bet), but you should also be able to jump right into this one, with some minor scaling if you’re a beginner.
Querehsha Workout Routine
Training Volume:
4-5+ days per week
Explanation:
For this one we’ll be working with a lower-upper body split so that we hit each 2 times a week and then also have enough time in our daily workouts for some Optional Endurance work. I’ll also be including a fun Queen of Insects Circuit Test you can complete weekly, biweekly or even monthly as you’d like.
Want To Upgrade This Workout?
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QuerehshaWorkout: Sample Workout Schedule
Monday: Upper Body Calisthenics and Endurance A
Tuesday: Lower Body Calisthenics and Endurance A
Wednesday: Queen of Insects Circuit Test
Thursday: Upper Body Calisthenics and Endurance B
Friday: Lower Body Calisthenics and Endurance B
Saturday: Active Rest (Or Optional Bonus Resources)
Sunday: Rest Day
Querehsha Workout: Upper Body Calisthenics and Endurance A
Warm Up:
10-30 Minutes Elliptical or Incline Walk
Workout:
Push Ups
3×20-30
Sit Ups
3×15-20
Lying Leg Raises
3×15-20
Plank to Push Ups
3×10-15
Bodyweight Rows (or Pull Ups)
3×5-12
Optional Endurance:
Complete 15-60 Minutes of Varied Cardio
See Bonus Resources below for more options.
Querehsha Workout: Lower Body Calisthenics and Endurance A
Warm Up:
10-30 Minutes Elliptical or Incline Walk
Workout:
Air Squats
3×20-30
Bicycle Crunches
3×20-30
Hanging Leg (or Knee) Raises
3×15-20
Lunges
3×10-15 each leg
Box Jumps
3×5-12
Optional Endurance:
Complete 15-60 Minutes of Varied Cardio
See Bonus Resources below for more options.
Querehsha Workout: Queen of Insects 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!)
Queen of Insects Circuit Test: Complete 3 Rounds for Time
400M Run
30 Air Squats
25 Knee Push Ups
20 Sit Ups
15 Mountain Climbers
10 Wall Climbs
Querehsha Workout: Upper Body Calisthenics and Endurance B
Warm Up:
10-30 Minutes Elliptical or Incline Walk
Workout:
Wide to Close Push Ups
3×20-30
V-Ups
3×15-20
Russian Twists
3×15-20
Dips
3×10-15
Chin Ups
3×5-12
Optional Endurance:
Complete 15-60 Minutes of Varied Cardio
See Bonus Resources below for more options.
Querehsha Workout: Lower Body Calisthenics and Endurance B
Warm Up:
10-30 Minutes Elliptical or Incline Walk
Workout:
Wide to Close Squats
3×20-30
Toe Taps
3×20-30
Lying Leg Raises with Hip Thrust
3×15-20
Bulgarian Split Squats
3×10-15 each leg
Skater Lunges
3×8-12 each leg
Optional Endurance:
Complete 15-60 Minutes of Varied Cardio
See Bonus Resources below for more options.
Querehsha 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
Querehsha 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
GRAB THE UNOFFICIAL SOLO LEVELING WORKOUT BOOKLET!
A Dozen Different Workouts for Humans, Hunters from Rank A-E all the way up to Rank S, Monarchs, Vessels for Rulers or anyone in between!
(Unofficial Workouts Inspired by Characters)
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