Mina Ashiro Calisthenics Workout: Train like the Kaiju No. 8 Captain!

I am HYPED for the Kaiju No. 8 anime that’s coming soon.

Kaiju No. 8 is some of the most fun I’ve had reading a manga in a long time, and one of the few I actively keep up with religiously. 

We have eight characters already in our Kaiju No. 8 Inspired Workouts mini-database and we have more coming in – but Mina Ashiro is the first character getting a second variation of her training style.

Our original Mina Ashiro Inspired Workout is built around weight training, but now we’re going to be training with strictly bodyweight training and bringing her in our Calisthenics Workouts.

Mina Ashiro Stats:

Real Name: Mina Ashiro

Height: 5’5

Weight: N/A

Anime: Kaiju No. 8

Powers: Yes

Mina Ashiro is right around average height we’ve seen among females in our Anime Workouts Database. 

But she’s over a foot under what we’d consider a behemoth among them.

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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Mina Ashiro Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

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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Mina Ashiro Calisthenics 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 Mina Ashiro we’ll be pulling right from her Wiki Fandom page, starting with her brief bio section here:

Mina Ashiro is the Captain of the Third Division of the Defense Force and Kafka Hibino’s childhood friend.

And since this one will also be built around a cosplay oriented workout, we’ll also pull from her appearance section.

Here’s what they share:

Mina is a beautiful young woman with long dark hair styled into a ponytail and decorated with a barrette, big orange eyes, and an athletic physique. Under her uniform, she has a small scar on the left side of her upper chest.

When we move down into her powers and abilities we learn even more about what we’re working with.

Here’s how they start with her overall abilities:

Overall Abilities: Mina is the Defense Force Third Division Captain and a very powerful combatant. She is “the strongest” female captain of the Defense Force and has neutralized hundreds of kaiju in her career. She has displayed the power to easily overpower giant-sized kaiju with a few shots. According to Director General Itami, against giant kaiju Mina is stronger than Gen Narumi, furtherly stating that she’s the only person in the world able to work with larger weapons in such a proficient way. Itami even went on to theorize that, against Kaiju No. 6 ten years ago, the damage that occurred could’ve been mitigated to under a third if Mina was active back then.

Mina’s incredible might was acknowledged from the very first mission she had with the Third Division. Director General Isao Shinomiya, upon fidning out about her power, even declared that she was “the missing link” and that she’d change kaiju neutralization forever. Even an enemy like Kaiju No. 9 acknowledges and admires Mina’s strength, wishing to take it from her to grow stronger.

This is the bulk of what we need to know, but they expand on it as well.

Here’s what they mention:

High Unleashed Combat Power: As a captain, Mina is capable of using an extremely high amount of her combat suit’s power. Her maximum unleashed combat power in a standard Defense Force combat suit is 96%.

Enhanced Strength: Mina possesses incredible physical strength, as shown when she easily carries around her large cannon in combat with dexterity.

Master Marksman: Mina is a marksman of the highest caliber. She is known as “The Defense Force’s Strongest Supergiant-Class Killer” because of her extraordinary marksmanship skills and mastery of her personal cannon. Her shots also possess tremendous power behind them, as shown when she easily defeated a large kaiju. Mina can also have her tiger Bakko stabilize her, increasing her accuracy to precisely hit specific parts of a kaiju’s body. Mina’s skill as a marksman is great enough to surpass even that of Gen Narumi, who is hailed as “Japan’s Strongest Anti-Kaiju Combatant.”

We’re working around one of the strongest characters in the entire series.

So we will definitely be be building this one out with a ton of volume and a lot of intensity.

The goals for our Mina Ashiro Calisthenics Inspired Workout will be:

• Mina Ashiro’s Toned and Slim Aesthetic
• Mina Ashiro’s Enhanced Strength
• Mina Ashiro’s Speed & Endurance

We’ll be using one of the most intense calisthenics splits we have built on the site, so if you’re a beginner, you probably want to start with something else.

You can start with any of our Beginner Workouts, but the Beginner Ninja Workout and the Beginner Speedster Workout are likely going to be your best bet.

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Mina Ashiro Calisthenics Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’re going to be using one of my favorite four day high intensity splits that I like customizing and playing around with anytime we have a super powerful, lean/shredded, agile character to work around – which makes it perfect for Mina Ashiro. We’ll be using our base four day split and then I also programmed you a custom Captain Circuit Test to throw in weekly, biweekly or monthly as you’d like.

Jump Rope Scaling Guide: 

Scale Jump Rope Skips to Jumping Jacks or Toe Taps onto a DB or KB or Stair. Also scale from 100 to 30-50 reps as needed.

Want To Upgrade This Workout?

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Mina Ashiro Calisthenics Workout: Sample Workout Schedule

Monday: Third Division Calisthenics A

Tuesday: Third Division Calisthenics B

Wednesday: Captain Circuit Test

Thursday: Third Division One Calisthenics C

Friday: Third Division One Calisthenics D

Saturday: Active Rest Day

Sunday: Rest Day

Mina Ashiro Calisthenics Workout: Third Division Calisthenics Alpha

Complete 3-5 Rounds: 

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Boxer Skips x 100

Hollow Hold x 30

Boxer Skips x 100

Push Ups x 25

Boxer Skips x 100

Sit Ups x 20

Boxer Skips x 100

Glute Bridges x 15

Boxer Skips x 100

Dips x 12

Boxer Skips x 100

Chin Ups x 8-10

Rest 1-5 Minutes as Needed

Mina Ashiro Calisthenics Workout: Third Division Calisthenics Bravo

Complete 3-5 Rounds: 

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Alternating Foot Skips x 100

Air Squats x 30

Alternating Foot Skips x 100

Decline Push Ups x 25

Alternating Foot Skips x 100

Lying Leg Raises x 20

Alternating Foot Skips x 100

L-Sit Hold x 15 seconds

Alternating Foot Skips x 100

Plank to Push Ups x 12

Alternating Foot Skips x 100

Pull Ups x 8-10

Rest 1-5 Minutes as Needed

Mina Ashiro Calisthenics Workout: Captain 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!)

Captain Circuit Test: Complete 4 Rounds for Time

30 V-Ups

60 Bicycle Crunches

30 Weighted Sit Ups

60 Flutter Kicks

30 Toe Touches

60 Mountain Climbers

1/4 Mile Run

Mina Ashiro Calisthenics Workout: Third Division Calisthenics Charlie

Complete 3-5 Rounds: 

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Boxer Skips x 100

Superman Hold x 30

Boxer Skips x 100

Incline Push Ups x 25

Boxer Skips x 100

V-Ups x 20

Boxer Skips x 100

Bulgarian Split Squats x 15 each leg

Boxer Skips x 100

Tricep Extensions x 12

Boxer Skips x 100

Wide Pull Ups x 8-10

Rest 1-5 Minutes as Needed

Mina Ashiro Calisthenics Workout: Third Division Calisthenics Delta

Complete 3-5 Rounds: 

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Jump Rope Skips x 100

Wide to Close Push Ups x 30

Double Unders x 30

3 Point Squats x 20-30

Jump Rope Skips x 100

Russian Twists x 20

Double Unders x 30

Plank Hold x 60 seconds

Jump Rope Skips x 100

Half Burpees x 10

Double Unders x 30

Bodyweight Rows x 8-10

Rest 1-5 Minutes as Needed

Mina Ashiro Calisthenics 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

Mina Ashiro Calisthenics 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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