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Ultimate Hero Workout: One Punch , Dragon Ball , Naruto, etc
by Sérgio M.
3 athletes joined
Program Description
Ultimate Hero Workout: Inspired by One Punch Man, Dragon Ball, Naruto, My Hero Academia, and Demon Slayer Objective: Achieve comprehensive fitness by targeting all muscle groups, enhancing endurance, strength, and agility through a rigorous workout routine inspired by popular anime heroes. Duration: 12 weeks Structure: 6 days a week of intense training, with 1 active rest day focused on recovery and flexibility. Training Overview Daily Routine: • 100 Push-Ups • 100 Sit-Ups • 100 Squats • 100 Calf Raises • 100 Pull-Ups • Run 10 km Active Rest Day: One day a week is reserved for active recovery, incorporating activities like yoga or light walking. This helps improve flexibility, reduce muscle tension, and promote overall recovery, ensuring the body is well-prepared for the next week of training. Key Benefits • Comprehensive Muscle Engagement: The daily exercises ensure all major muscle groups are worked, promoting balanced and proportional strength. • Enhanced Endurance: Running 10 km daily improves cardiovascular health and stamina, allowing for sustained physical activity over longer periods. • Increased Agility and Speed: Consistent practice of bodyweight exercises and running enhances quickness and reaction time. • Holistic Fitness Approach: The program draws inspiration from the training regimes of anime heroes, combining strength, endurance, and agility. • Recovery and Flexibility: Active rest days focus on recovery and flexibility, reducing the risk of injury and improving overall performance. This Ultimate Hero Workout is designed for those who aspire to push their physical limits and achieve peak fitness, much like the heroes from their favorite anime series. Consult a fitness professional to tailor the program to your individual needs and ensure safe practice.
Program Overview
Level
Beginner
Goal
Athletics, Bodybuilding, Bodyweight Fitness
Equipment
At Home
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 03, 2024 04:07
Last Edited
Jun 04, 2024 03:30
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Week 1
1 / 12 Weeks
Day 1
1
Push Up
4 Sets
25 Reps
@10
2
Sit Up
4 Sets
25 Reps
@10
3
Squat (Bodyweight)
4 Sets
25 Reps
@10
4
Standing Calf Raise
4 Sets
25 Reps
@10
5
Pull-Up (Bodyweight)
4 Sets
25 Reps
@10
6
Run
1 Set
30 mins
@10
Day 1
1
Push Up
4 Sets
25 Reps
@10
2
Sit Up
4 Sets
25 Reps
@10
3
Squat (Bodyweight)
4 Sets
25 Reps
@10
4
Standing Calf Raise
4 Sets
25 Reps
@10
5
Pull-Up (Bodyweight)
4 Sets
25 Reps
@10
6
Run
1 Set
30 mins
@10
Day 1
1
Push Up
4 Sets
25 Reps
@10
2
Sit Up
4 Sets
25 Reps
@10
3
Squat (Bodyweight)
4 Sets
25 Reps
@10
4
Standing Calf Raise
4 Sets
25 Reps
@10
5
Pull-Up (Bodyweight)
4 Sets
25 Reps
@10
6
Run
1 Set
30 mins
@10
Day 1
1
Push Up
4 Sets
25 Reps
@10
2
Sit Up
4 Sets
25 Reps
@10
3
Squat (Bodyweight)
4 Sets
25 Reps
@10
4
Standing Calf Raise
4 Sets
25 Reps
@10
5
Pull-Up (Bodyweight)
4 Sets
25 Reps
@10
6
Run
1 Set
30 mins
@10
Day 1
1
Push Up
4 Sets
25 Reps
@10
2
Sit Up
4 Sets
25 Reps
@10
3
Squat (Bodyweight)
4 Sets
25 Reps
@10
4
Standing Calf Raise
4 Sets
25 Reps
@10
5
Pull-Up (Bodyweight)
4 Sets
25 Reps
@10
6
Run
1 Set
30 mins
@10
Day 1
1
Push Up
4 Sets
25 Reps
@10
2
Sit Up
4 Sets
25 Reps
@10
3
Squat (Bodyweight)
4 Sets
25 Reps
@10
4
Standing Calf Raise
4 Sets
25 Reps
@10
5
Pull-Up (Bodyweight)
4 Sets
25 Reps
@10
6
Run
1 Set
30 mins
@10
Day 1
1
Push Up
4 Sets
25 Reps
@10
2
Sit Up
4 Sets
25 Reps
@10
3
Squat (Bodyweight)
4 Sets
25 Reps
@10
4
Standing Calf Raise
4 Sets
25 Reps
@10
5
Pull-Up (Bodyweight)
4 Sets
25 Reps
@10
6
Run
1 Set
30 mins
@10
Day 1
1
Push Up
4 Sets
25 Reps
@10
2
Sit Up
4 Sets
25 Reps
@10
3
Squat (Bodyweight)
4 Sets
25 Reps
@10
4
Standing Calf Raise
4 Sets
25 Reps
@10
5
Pull-Up (Bodyweight)
4 Sets
25 Reps
@10
6
Run
1 Set
30 mins
@10
Day 1
1
Push Up
4 Sets
25 Reps
@10
2
Sit Up
4 Sets
25 Reps
@10
3
Squat (Bodyweight)
4 Sets
25 Reps
@10
4
Standing Calf Raise
4 Sets
25 Reps
@10
5
Pull-Up (Bodyweight)
4 Sets
25 Reps
@10
6
Run
1 Set
30 mins
@10
Day 1
1
Push Up
4 Sets
25 Reps
@10
2
Sit Up
4 Sets
25 Reps
@10
3
Squat (Bodyweight)
4 Sets
25 Reps
@10
4
Standing Calf Raise
4 Sets
25 Reps
@10
5
Pull-Up (Bodyweight)
4 Sets
25 Reps
@10
6
Run
1 Set
30 mins
@10
Day 1
1
Push Up
4 Sets
25 Reps
@10
2
Sit Up
4 Sets
25 Reps
@10
3
Squat (Bodyweight)
4 Sets
25 Reps
@10
4
Standing Calf Raise
4 Sets
25 Reps
@10
5
Pull-Up (Bodyweight)
4 Sets
25 Reps
@10
6
Run
1 Set
30 mins
@10
Day 1
1
Push Up
4 Sets
25 Reps
@10
2
Sit Up
4 Sets
25 Reps
@10
3
Squat (Bodyweight)
4 Sets
25 Reps
@10
4
Standing Calf Raise
4 Sets
25 Reps
@10
5
Pull-Up (Bodyweight)
4 Sets
25 Reps
@10
6
Run
1 Set
30 mins
@10