One Punch Man Workout – 3 Things to Consider

First off, what is One punch Man ? If you have never heard of this japanese manga, then you probably have not heard about the One Punch Man exercise. For the sake of understanding the exercise and the hilarity of this swerve, you need to understand One Punch Man ’ sulfur floor .
One Punch Man is a comedic japanese zanzibar copal that follows the fib of the universe ’ s strongest man. In many ways, he is exceptionally convention and lives an exceptionally average biography. Unlike the other heroes in this read, he doesn ’ thymine seek out fame or fortune. A governing body called the Hero Association ranks heroes by class starting from C-Class to A-Class. The highest-ranking class is called S-Class. Essentially, heroes in this class are labeled superheroes .
Satima, One punch Man, is possibly the most mighty superhero with the ability to take out any enemy with one punch. He is dissatisfied with this because he wants to be challenged to a real fight. however, cipher can match his strength .
One-Punch Man ’ s ease, nobility, and hilarity are what draw attention to this manga and what has drawn meaning attention to his exercise routine. Satima claims that he became the strongest man active by doing this exercise every day for three years.

One Punch Man’s Workout

His 7-day a week exercise goes like this :
100 pushups, 100 sit-up, 100 squats, and a 10K run ( 6.2 miles )
First note, do not work out this strenuously for 7 days a week. Your body needs a interruption to recover and to actually build those muscles you are exercising. now, this kind of exercise is not for the faint, particularly if you are barely getting started. however, it is completely accomplishable and a estimable basis for a exercise that you can build on in many ways .
now that you ’ re all caught up, let ’ s get into the logistics of this exercise everyday. These are the aspects of this exercise that you need to be mindful of in order to keep your torso condom and actually see becoming results. Given that we provide software for personal trainers to help them create workouts, design fitness programs, and track progress, we decided to delve foster into the One Punch Man exercise from a trainer ’ randomness point of horizon .

Get Started With the One Punch Man Workout

It is completely inadvisable to go full force into this exercise, and for most, it probably isn ’ metric ton possible. consequently, to get started you have to set incremental goals for yourself. It ’ mho best to break down advance into weeks at a time. Fad workouts of this nature can lead to serious injury, sol tread thinly when regarding trendy fitness routines .
This room, you do not over-exercise and injure yourself and you give your body some time to adjust to more intense sessions. If you complete this exercise without proper rest and proper progress, then you can do some dangerous wrong to your body. Below are suggestions for the breakdown of the fitness everyday, but build on them over meter as you feel comfortable !
Note: In the hanker term, I recommend consulting a personal trainer to get a amply custom-make fitness program for getting in determine and feel estimable .

One Punch Man Fitness Program

Week 1 & 2
Try to accomplish a quarter of the sum, to begin with on four or five days out of the week. This puts you at :
25 pushups, 25 situps, 25 squats, and 1.5 miles
I guarantee that you are not built like an anime character, indeed give yourself at the very least two pillow days out of the week .
Week 3 & 4
30 pushups, 30 situps, 30 squats, and 2 miles
Week 5 & 6
40 pushups, 40 situps, 40 squats, and 3 miles
Week 7 & 8
60 pushups, 60 situps, 60 squats, 4.5 miles
Week 9 & 10
80 pushups, 80 situps, 80 squats, 5.5 miles
Week 11 & 12+
100 pushups, 100 situps, 100 squats, 6.2 miles ( 10k )
The biggest issue that people face with the One Punch Man exercise is the lack of progression after some time of using this series of exercises. however, people are attracted to the hit simplicity that parallels One punch Man ’ s overall simple life style.

Avoid the Plateau of Progression

Because the One Punch Man exercise is sol simple, you can manipulate the exercises to continue seeing progress. This is a sum torso exercise, but some muscle groups are missing from this everyday. The muscle groups that support the main groups like your core and your chest need some attention excessively .
To fill this gap and to make indisputable all of your muscles are on the same page, add a pull gesture. This could be in the shape of a pull-in or you can use equipment like resistance bands or suspension kits .
speaking of equipment, modify this exercise to continue build up by using different types of weights, bands, and machines. Let ’ s break down how to modify each of these exercises to support progression and muscle emergence .


Modifying pushups to make certain that they are keeping up with your brawn increase is easy. You can use equipment like pushup bars, an practice ball, or a workbench. These types of equipment make you do pushups at an slope or refuse .
Pushup bars in especial allow the user to work on their rate of movement and make pushups a little easier on the wrists. If you ’ re going to be doing this exercise for an widen period of time, then you should consider using these bars. Make sure that you are not damaging your wrists five days a week .
decline pushups at different heights exercise the synergistic muscles associated with the pectoral and clavicle muscles. Using a terrace or some early kind of a footstool helps you change up your pushups to work more on increasing mobility around your shoulders and the aforesaid muscle groups .
Decline Pushups with Exercise BallDecline Pushups with Exercise BallDecline pushups with an exercise ball. Modify your pushups by besides adding in extra movements that increase or decrease their difficulty. Modified pushups normally mean that you are resting on your knees rather of toes to complete the drill. however, you can modify your pushups in many unlike ways by widening your handwriting military position, doing more explosive actions, bringing your hands closer together, and so on .
Check out this article for 6 ways to change up your pushup .


As everyone knows, you can do squats with or without weight. The One Punch Man exercise does not specify using any weight. however, if you want this exercise to stay effective and construct brawn, then you should incrementally add a little amount of weight unit .
Goblet squat with kettlebellGoblet squat with kettlebellGoblet squats with a kettlebell for weight. Make surely that you are not trying to complete excessively many reps with a weight you can not handle. The best commit is to entirely add system of weights in increments of five to ten pounds as you progress. This way you are challenging yourself within your means. For challenging squat weights, you should lone complete a maximum of 12 reps .
Without weights, however, you can modify them in a few different ways. here is an article with 8 unlike squat modifications that you can use to change up your daily One Punch Man routine .
Alien Squats ExampleAlien Squats ExampleExample of alien squats where you jump upward then come down into a squat.


As with any other exert, you can add weights to your situps, but you can besides modify them to focus on different parts of your core. Most experts agree that situps are not necessarily the best way to strengthen your core and get that six-pack. They risk your spinal anesthesia health and do not actually work out the stabilization muscles that are located deeper in your kernel. hera ’ s what you can do alternatively :
You can do planks in different forms. Start by working your core with regular forearm planks and then move on to more progress versions with branch raises and side planks .
You can complete flap kicks alternatively of pushups for an ab-burning exercise .
You can besides do bare leg raises to work out your effect without the spinal price that you can cause from an improper form and repeated use of sit-ups .


Running is a catchy exercise that in truth depends on your body type. Some people can run every day without a lot issue while others can experience serious stifle and shin injuries. This all depends on your running form arsenic well as your consistency type .
If you want to increase your cardiovascular health beyond running the ill-famed 10-kilometer fortune of this exercise, then you must add a weighted vest. Make certain that you are completing this exercise in proper run shoes as well. Bad running shoes can promote bad human body and impact price on your joints. For exemplar, basketball players with larger feet need wide basketball shoes to keep their toes from becoming injured while continuously running up and down the court. This can cause long-run damage to the feet and take the musician out of the game for some period of time .
Don ’ triiodothyronine be sidelined from your fitness goals because of some preventable injuries !
You must listen to your body when increasing your distance and better meter. It ’ s natural to experience an endorphin high that makes you want to challenge yourself beyond your stopping point. consequently, you need to in truth understand where to draw the line when you ’ re working up to the 6.2-mile goal and beyond .

Nutrition and the One Punch Man Workout

The final retainer of this exercise everyday is the foods you eat while completing it. As with anything, your diet is equally a crucial as your exercise. therefore, if you do this exercise to build brawn, then you must supplement that with the proper consumption of protein .
This means you need to focus on eating eggs, salmon, nuts, chicken, soybeans, and much more. One punch Man never specified the foods he ate to pair the exercise everyday, so get creative or get serve from a dietician. It ’ south authoritative to stay nutritionally mindful as physically mindful. It ’ s particularly crucial to be aware of your diet if you are burning large amounts of calories per day.

Your muscles will have a very unmanageable fourth dimension recovering if you don ’ t feed and water them as you do for your sign of the zodiac plants. The only difference is your muscles are 1000 % vital to your health as keeping a plant alert is credibly authoritative for your mental health. Same rehearse, unlike application .


The One Punch Man exercise is capital for getting started on your fitness and health goals. This exercise provides you with a full-body exercise that meets your cardio needs american samoa well as your brawn growth needs .
absolutely do not train every day without stay. additionally, make indisputable to modify and adjust your methods for completing the exercises. This will keep you from becoming dead in your increase a well as shuffle sure you are working out less focus on muscle groups that are important for mobility and intensity .

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Category : Anime

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