SOSHIRO HOSHINA
WORKOUT ROUTINE
Bonus PDF File
By: Mike Romaine
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The information provided in this book is for educational purposes only. I am not a
doctor and this is not meant to be taken as medical advice.
The information provided in this book is based upon my experiences as well as my
interpretations of the current research available.
The advice and tips given in this course are meant for healthy adults only. You should
consult your physician to ensure the tips given in this course are appropriate for your
individual circumstances.
If you have any health issues or pre-existing conditions, please consult with your
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SOSHIRO HOSHINA
WORKOUT ROUTINE
Training Volume:
4+ days per week
Explanation:
For this we’re going to be training with 4 days of calisthenics training per week, and they’re going
to be high intensity workouts built with jump rope, toe taps or jumping jacks (your choice of
which). I’ll discuss scaling options below for this, but this will be a great way to shred down and
also work on speed, endurance and all around swordsman training. On top of that I’ll also
include some bonus resources and a Vice-Captain Player Circuit Test that you try out weekly,
biweekly or even monthly.
Jump Rope / Toe Taps / Jumping Jacks Explanation:
I’m going to be using JR/TT/JJ as an abbreviation below, and you can complete anywhere from
25-100 depending on which you choose (I generally do 50-100 jump rope, but you can scale
accordingly).
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.
Soshiro Hoshina Workout Routine: Sample Workout Schedule
Monday: Swordsman Calisthenics Alpha
Tuesday: Swordsman Calisthenics Bravo
Wednesday: Vice-Captain Player Circuit Test
Thursday: Swordsman Calisthenics Charlie
Friday: Swordsman Calisthenics Delta
Saturday: Active Rest Day or Optional Bonus Training Resources
Sunday: Rest Day
Soshiro Hoshina Workout: Swordsman Calisthenics Alpha
Superset One:
A. Push Ups (or Knee/Pause Push Ups)
3×25
B. JR-TT-JJ
3×25-100
Superset Two:
A. Air Squats
3×20
B. JR-TT-JJ
3×25-100
Superset Three:
A. Chest Dips
3×10
B. JR-TT-JJ
3×25-100
Superset Four:
A. Sit Ups
3×20
B. JR-TT-JJ
3×25-100
Superset Five:
A. Chin Ups
3×10
B. JR-TT-JJ
3×25-100
Bonus Hold:
A. Hollow Hold
3×30 seconds
B. JR-TT-JJ
3×25-100
Soshiro Hoshina Workout: Swordsman Calisthenics Bravo
Superset One:
A. Decline Push Ups (or Knee/Pause Push Ups)
3×25
B. JR-TT-JJ
3×25-100
Superset Two:
A. Glute Bridges
3×20
B. JR-TT-JJ
3×25-100
Superset Three:
A. Tricep Dips
3×10
B. JR-TT-JJ
3×25-100
Superset Four:
A. V-Ups
3×20
B. JR-TT-JJ
3×25-100
Superset Five:
A. Pull Ups
3×10
B. JR-TT-JJ
3×25-100
Bonus Hold:
A. Plank Hold
3×60 seconds
B. JR-TT-JJ
3×25-100
Soshiro Hoshina Workout: Vice-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!)
Vice-Captain Circuit Test: Complete 5 Rounds for Time
400M Run
20 Decline Push Ups
20 Jumping Lunges [total]
20 Second Hollow Hold
20 Crunches
20 Chair Dips
Soshiro Hoshina Workout: Swordsman Calisthenics Charlie
Superset One:
A. Wide Push Ups (or Knee/Pause Push Ups)
3×25
B. JR-TT-JJ
3×25-100
Superset Two:
A. Lunges
3×20
B. JR-TT-JJ
3×25-100
Superset Three:
A. Skull Crushers
3×10
B. JR-TT-JJ
3×25-100
Superset Four:
A. Lying Leg Raises
3×20
B. JR-TT-JJ
3×25-100
Superset Five:
A. Wide Pull Ups
3×10
B. JR-TT-JJ
3×25-100
Bonus Hold:
A. Superman Hold
3×30 seconds
B. JR-TT-JJ
3×25-100
Soshiro Hoshina Workout: Swordsman Calisthenics Delta
Superset One:
A. Close (or Diamond) Push Ups (or Knee/Pause Push Ups)
3×25
B. JR-TT-JJ
3×25-100
Superset Two:
A. Bulgarian Split Squats
3×20
B. JR-TT-JJ
3×25-100
Superset Three:
A. Plank to Push Ups
3×10
B. JR-TT-JJ
3×25-100
Superset Four:
A. Flutter Kicks
3×20
B. JR-TT-JJ
3×25-100
Superset Five:
A. Handstand Push Ups
3×10
B. JR-TT-JJ
3×25-100
Bonus Hold:
A. Planking Shoulder Taps
3×30 seconds
B. JR-TT-JJ
3×25-100
Soshiro Hoshina Workout: Defense Force Endurance Training
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
Soshiro Hoshina Workout: Bonus 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
