Shinra joined the Special Fire Force to achieve his goal of becoming a hero, saving people from Spontaneous Human Combustion.
Day 1: Upper
Day 2: Endurance / Cardio
Day 3: Full Body
Day 4: Rest
Day 5: Endurance / Cardio
Day 6: Full Body
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day3 | Day5 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Wide Push ups 4sets | Jump Rope 15min | Walking Lunges 4sets | Jump Rope 15min | Walking Lunges 4sets |
| Neutral Grip Pull ups 4sets | Box Jumps 3sets | Dips 3sets | Box Jumps 3sets | Dips 3sets |
| Plank Shoulder Taps 3sets | Bear Crawls 3sets | Inverted Rows 3sets | Bear Crawls 3sets | Inverted Rows 3sets |
| Altering Arm Leg Plank 3sets | Burpees 3sets | Wide Push ups 3sets | Burpees 3sets | Wide Push ups 3sets |
| Explosive Push ups 3sets | Sprints 5sets 100m | Jump Squats 4sets | Sprints 5sets 100m | Jump Squats 3sets |
| Shadown Fighting 25min | Cardio 3-5-10km | Leg Raises 5sets | Cardio 3-5-10km | Leg Raises 5sets |
*Shinra's fighting style depends on his high and low kicks , so for a more realistic approach add Taekwondo kickcing stikes to your Program.