Kafka Hibino Calisthenics Workout: Train like Kaiju No.8!

Kafka Hibino will be the second character within our Kaiju No. 8 Inspired Workouts that gets a second variation of his workout.

When he first hit the site we built his routine around weight training: our Kafka Hibino Inspired Workout.

Now we’re back to build him a routine around bodyweight training.

So he will also be heading into our Calisthenics Workouts.

The first Kaiju No. 8 character to get a two versions of their workout in our mini database was Mina Ashiro, for good reason – but now Kafka is coming in and helping us hit magic number 10 for our workouts in there!

Kafka Hibino Stats:

Real Name: Kafka Hibino

Height: 5’9

Weight: N/A

Anime: Kaiju No. 8

Powers: Yes

Kafka is right around average height among male anime characters inside our Anime Workouts Database.

But he’s nearly a foot under what we’d consider a behemoth in there.

Vegeta were tied Wolverine for 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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Kafka Hibino Diet ad 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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Kafka Hibino 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 Kafka Hibino we’ll be pulling right from his Wiki Fandom page, starting with his bio section here:

Kafka Hibino, also known as Kaiju No. 8, is the main protagonist of the Kaiju No. 8 manga series. He is a Defense Force officer and a former worker for the Professional Kaiju Cleaning Company Monster Sweeper Inc. After a kaiju managed to enter his body, he obtained the ability to turn himself into a humanoid Identified Kaiju. He was formerly a member of the Third Division, but was recently transferred to the First Division.

When they move down into his appearance section we can grab a small bit from there as well.

Since this one will also be cosplay oriented we’ll be using this section here:

Kafka Hibino is a tall man with dark brown spiky hair. He has large eyes with small irises, thin eyebrows, and a mild goatee on his chin. He sports a rather muscular frame, except for his slightly pudgy belly. He usually has a jovial expression on his face.

The focus here is the “rather muscular frame, except for his slightly pudgy belly”.

It shows that this one doesn’t have to be built about an insanely shredded character like we’re used to seeing.

Which gives us an opportunity build a workout that even beginners and intermediate levels can use.

We can also expand on this by jumping down into his powers and abilities section.

Here’s what they say about his overall abilities:

Overall Abilities: After an unknown kaiju entered his mouth, Kafka obtained the power to transform into a humanoid daikaiju, gaining immensely powerful abilities. He eventually learned to use this power on a more advanced level, allowing him to change specific parts of his body without a full transformation conversely, this allows him to outwardly appear completely human if he so chooses. Unfortunately, his kaiju nature still remains, making it nearly impossible for Kafka to presently draw out beyond 1% of released power from the Defense Force combat suit he wears. Kafka’s kaiju form has a fortitude level of 9.8, the highest fortitude level seen so far in the entire series, making him one of the most powerful kaiju to ever exist, if not the most powerful. He is able to overpower other kaiju rather easily, even those as powerful as a base Kaiju No. 9 who has a fortitude level of 8.5, without even tiring out. Kafka has shown so much dexterity with his new form that he could resist an onslaught from Vice-Captain Soshiro Hoshina and disarm him without injuring him. He even proved to be strong enough to resist Isao Shinomiya’s attacks, a man armed with a Numbers weapon and easily overpower a fellow Identified Kaiju like Kaiju No. 13.

This doesn’t do that much for us considering we’re going to be training around non-Kaiju Kafka, but it still is necessarily information nevertheless.

That said, we know what we’re working around.

The goals for our Kafka Hibino Inspired Workout are:

• Kafka Hibino’s Muscular but Not Shredded Aesthetic
• Kafka Hibino’s Trained but not Over-Powered Strength
• Kafka Hibino’s Trained but not Over-Powered Endurance

So, as I mentioned, this will be beginner-intermediate level training that you can scale accordingly.

It shouldn’t be too much volume or intensity, but you can also start with one of our Beginner Workouts if you think it is.

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Kakfa Hibino Calisthenics Workout Routine

Training Volume:

4 days per week of calisthenics and 1-2 days a week of endurance training

Explanation:

For this one we’ll be utilizing four days of calisthenics training that will be based on hitting fatigue and using progressive overload to focus in on hypertrophy and building muscle, but the scaling up will be on you.  It’ll be your job to tack on 1-2 days of endurance work on top of your calisthenics.

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 & tradition pyramid training, straight sets, super sets, progressive overload and more.

Kafka Hibino Calisthenics Workout: Sample Workout Schedule

Monday: Upper Body Focused Calisthenics

Tuesday: Full Body Calisthenics

Wednesday: Long Distance Cardio Endurance Training

Thursday: Lower Body Focused Calisthenics

Friday: Full Body Calisthenics

Saturday: Long Distance Cardio Endurance Training

Sunday: Rest Day

Kafka Hibino Calisthenics Workout: Upper Body Focused Calisthenics

Warm Up:

Jog 400m

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.

Regular Push Ups (Can Scale on Knees)

4×25

Skull Crushers (Calisthenics)

4×20

Wide to Close Push Ups (Can Scale on Knees)

4×20

Dips (Can Scale using Chair)

4×20

Pull Ups (Can Scale to Pikes)

4×10

Core Work:

Forearm Plank

3×60 Seconds

V-Ups

3×30

Leg Raises (Lying or Hanging)

3×25

Kafka Hibino Calisthenics Workout: Full Body Focused Calisthenics

For your full body calisthenics days we’re going to focus in on working with the most effective compound calisthenics movements and hit them HARD.

Warm Up:

Jog 400m

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.

Explosive Push Ups

5×30

Jump Squats

5×20

Dips

5×15

Chin Ups

5×10

Kafka Hibino Calisthenics Workout: Lower Body Focused Calisthenics

Warm Up:

Jog 400m

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.

Air Squats (Can Scale Using Chair)

4×25

Glute Bridges

4×20

Bulgarian Split Squats

4×20 each leg

Alternating Pistol Squats (Scale Using Chair)

4×20 total

Box Jumps

4×10

Core Work:

Forearm Plank

3×60 Seconds

Sit Ups

3×30

Russian Twists

3×25

Kafka Hibino Calisthenics Workout: Full Body Focused Calisthenics

For your full body calisthenics days we’re going to focus in on working with the most effective compound calisthenics movements and hit them HARD.

Warm Up:

Jog 400m

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.

Explosive Push Ups

5×30

Jump Squats

5×20

Dips

5×15

Chin Ups

5×10

Kafka Hibino 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

Kafka Hibino 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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