One-Punch Man Training Program- Week 19

Week 18 is here!

Day 127

1. 10 Push-ups w/45#
2. 10 Sit-ups w/45#
3. 10 Squats w/45#

--10 Rounds of Calisthenics, then

1. 400 Meter Hard Run
2. 200 Meter Jog
3. 200 Meter Backpeddle
4. 200 Meter Jog

--10 Rounds

Day 128

1. 100 Hindu Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running

--Complete in as few sets as possible

<<HERO EVENT- A major car accident has trapped many people under their vehicles and rubble. Save them!

1. 5 Deadlifts @ 275#
2. 25 Meter Sled Push @ Bodyweight
3. 10 Dumbbell Rows per Arm @ 40#
4. 25 Meter Sled Push @ Bodyweight

AMRAP in 15 Minutes>>

Day 129

1. 10 Diamond Push-ups w/10#
2. 10 Sit-ups w/10#
3. 10 Close Stance Squats w/10#
4. 1 km Running

--10 Rounds

Day 130

1. 5 One Arm Push-ups OR One Arm Push-up Progressions (each side)
2. 10 Decline Sit-ups w/Twist
3. 5 Pistol Squats to a Box (each side) (Note: Should be difficult to stand from the bottom)

--10 Rounds of Calisthenics, then

1. 100 Meter Jog
2. 100 Meter Sprint
3. 100 Meter Backpeddle
4. 100 Meter Side Shuffle Left
5. 100 Meter Side Shuffle Right
6. 100 Meter Slalom Run (Cones 3 Feet Apart)
7. 100 Meter Jog
8. 100 Meter Sprint
9. 200 Meter Jog
10. Rest 1 Minute

--10 Rounds

Day 131

1. 100 Wide Push-ups
2. 100 Sit-ups
3. 100 Sumo Squats
4. 10 km Running

--Complete in as few sets as possible

<<MONSTER EVENT- A mole creature is digging through pipes and electrical lines. Dig and stop him!

1. 5 Minutes Digging with Shovel
2. 5 Minutes Digging with Pick-Ax or Maddox 
3. 5 Minutes Digging with Shovel
4. 5 Minutes Moving Dirt with Arms
5. Hit a Heavy Bag laying on the Ground 20 Times
6. Fill in the hole that you dug>>

Day 132

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 20 Push-ups @ 50% 1 RM
5. 20 Sit-ups @ 50% 1 RM
6. 20 Squats @ 50% 1 RM
7. 10 Push-ups @ 60% 1 RM
8. 10 Sit-ups @ 60% 1 RM
9. 10 Squats @ 60% 1 RM
10. 5 Push-ups @ 70% 1 RM
11. 5 Sit-ups @ 70% 1 RM
12. 5 Squats @ 70% 1 RM
13. 55 Push-ups
14. 55 Sit-ups
15. 55 Squats

--Complete final calisthenics in as few sets as possible, then

10 km Running at an Easy Pace

Day 133

Same as Day 119 from Week 17.

Week 18 is here!

Day 127

1. 10 Push-ups w/45#
2. 10 Sit-ups w/45#
3. 10 Squats w/45#

--10 Rounds of Calisthenics, then

1. 400 Meter Hard Run
2. 200 Meter Jog
3. 200 Meter Backpeddle
4. 200 Meter Jog

--10 Rounds

Day 128

1. 100 Hindu Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running

--Complete in as few sets as possible

<<HERO EVENT- A major car accident has trapped many people under their vehicles and rubble. Save them!

1. 5 Deadlifts @ 275#
2. 25 Meter Sled Push @ Bodyweight
3. 10 Dumbbell Rows per Arm @ 40#
4. 25 Meter Sled Push @ Bodyweight

AMRAP in 15 Minutes>>

Day 129

1. 10 Diamond Push-ups w/10#
2. 10 Sit-ups w/10#
3. 10 Close Stance Squats w/10#
4. 1 km Running

--10 Rounds

Day 130

1. 5 One Arm Push-ups OR One Arm Push-up Progressions (each side)
2. 10 Decline Sit-ups w/Twist
3. 5 Pistol Squats to a Box (each side) (Note: Should be difficult to stand from the bottom)

--10 Rounds of Calisthenics, then

1. 100 Meter Jog
2. 100 Meter Sprint
3. 100 Meter Backpeddle
4. 100 Meter Side Shuffle Left
5. 100 Meter Side Shuffle Right
6. 100 Meter Slalom Run (Cones 3 Feet Apart)
7. 100 Meter Jog
8. 100 Meter Sprint
9. 200 Meter Jog
10. Rest 1 Minute

--10 Rounds

Day 131

1. 100 Wide Push-ups
2. 100 Sit-ups
3. 100 Sumo Squats
4. 10 km Running

--Complete in as few sets as possible

<<MONSTER EVENT- A mole creature is digging through pipes and electrical lines. Dig and stop him!

1. 5 Minutes Digging with Shovel
2. 5 Minutes Digging with Pick-Ax or Maddox 
3. 5 Minutes Digging with Shovel
4. 5 Minutes Moving Dirt with Arms
5. Hit a Heavy Bag laying on the Ground 20 Times
6. Fill in the hole that you dug>>

Day 132

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 20 Push-ups @ 50% 1 RM
5. 20 Sit-ups @ 50% 1 RM
6. 20 Squats @ 50% 1 RM
7. 10 Push-ups @ 60% 1 RM
8. 10 Sit-ups @ 60% 1 RM
9. 10 Squats @ 60% 1 RM
10. 5 Push-ups @ 70% 1 RM
11. 5 Sit-ups @ 70% 1 RM
12. 5 Squats @ 70% 1 RM
13. 55 Push-ups
14. 55 Sit-ups
15. 55 Squats

--Complete final calisthenics in as few sets as possible, then

10 km Running at an Easy Pace

Day 133

Same as Day 119 from Week 17.

reade more... Résuméabuiyad

One-Punch Training Program- Week 18

Week 17 is here!

Day 120

(All calisthenics are to be performed with a 10# weight)

1. 20 Diamond Push-ups 
2. 20 Straight Leg Sit-ups 
3. 20 Close Stance Squats 
4. 20 Wide Push-ups 
5. 20 Wide Leg Sit-ups
6. 20 Sumo Sit-ups
7. 20 Push-ups
8. 20 Sit-ups
9. 20 Squats
10. 20 Clap Push-ups
11. 20 Sit-ups @ Explode up, 4 Seconds Down
12. 20 Jump Squats
13. 20 Hindu Push-ups
14. 20 Decline Sit-ups
15. 20 Hindu Squats
16. 10 km Running at Easy Pace (No weight)

Day 121

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Complete in as few sets as possible

<<MONSTER EVENT-  A Championship boxer has turned into a monster after winning too many matches and has decided he's going to knock out everyone in the city. But he only operates 3 minutes at a time. Take him out!

1. 3 Minutes Shadowboxing
2. Rest 1 Minute
3. 3 Minutes Heavy Bagwork
4. Rest 1 Minute
5. 3 Minutes Sparring or Shadowboxing
6. Rest 1 Minute

--3 Rounds>>

Day 122

1. 400 Meter Run
2. 15 Push-ups
3. 15 Sit-ups
4. 15 Squats
5. 400 Meter Run
6. 15 Push-ups @ 50% 1RM
7. 15 Sit-ups @ 50% 1RM
8. 15 Squats @ 50% 1 RM
9. 400 Meter Run
10. 60 Push-ups
11. 60 Sit-ups
12. 60 Squats
13. 800 Meter Run
14. 10 Push-ups @ 3 Seconds Down, 3 Seconds Up
15. 10 Sit-ups @ 3 Seconds Down, 3 Seconds Up
16. 10 Squats @ 3 Seconds Down, 3 Seconds Up
17. 8000 Meter Run at Easy Pace

Day 123

1. 100 Ring Push-ups
2. 100 Sit-ups w/Twist
3. 100 Overhead Squats w/Dowel
4. 10 km Running 

--Complete in as few sets as possible

Day 124

1. 5 Push-ups w/45#
2. 5 Sit-ups w/45#
3. 5 Squats w/45#

--20 Sets of Calisthenics, then

10 km Running w/5# Weight Vest

Day 125

1. 50 Wide Push-ups
2. 50 Wide Leg Sit-ups
3. 50 Sumo Squats
4. 50 Hindu Push-ups
5. 50 Decline Sit-ups
6. 50 Hindu Squats
7. 10 km Running at Easy Pace

Day 126

Same as Day 119 on Week 17.

Week 17 is here!

Day 120

(All calisthenics are to be performed with a 10# weight)

1. 20 Diamond Push-ups 
2. 20 Straight Leg Sit-ups 
3. 20 Close Stance Squats 
4. 20 Wide Push-ups 
5. 20 Wide Leg Sit-ups
6. 20 Sumo Sit-ups
7. 20 Push-ups
8. 20 Sit-ups
9. 20 Squats
10. 20 Clap Push-ups
11. 20 Sit-ups @ Explode up, 4 Seconds Down
12. 20 Jump Squats
13. 20 Hindu Push-ups
14. 20 Decline Sit-ups
15. 20 Hindu Squats
16. 10 km Running at Easy Pace (No weight)

Day 121

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Complete in as few sets as possible

<<MONSTER EVENT-  A Championship boxer has turned into a monster after winning too many matches and has decided he's going to knock out everyone in the city. But he only operates 3 minutes at a time. Take him out!

1. 3 Minutes Shadowboxing
2. Rest 1 Minute
3. 3 Minutes Heavy Bagwork
4. Rest 1 Minute
5. 3 Minutes Sparring or Shadowboxing
6. Rest 1 Minute

--3 Rounds>>

Day 122

1. 400 Meter Run
2. 15 Push-ups
3. 15 Sit-ups
4. 15 Squats
5. 400 Meter Run
6. 15 Push-ups @ 50% 1RM
7. 15 Sit-ups @ 50% 1RM
8. 15 Squats @ 50% 1 RM
9. 400 Meter Run
10. 60 Push-ups
11. 60 Sit-ups
12. 60 Squats
13. 800 Meter Run
14. 10 Push-ups @ 3 Seconds Down, 3 Seconds Up
15. 10 Sit-ups @ 3 Seconds Down, 3 Seconds Up
16. 10 Squats @ 3 Seconds Down, 3 Seconds Up
17. 8000 Meter Run at Easy Pace

Day 123

1. 100 Ring Push-ups
2. 100 Sit-ups w/Twist
3. 100 Overhead Squats w/Dowel
4. 10 km Running 

--Complete in as few sets as possible

Day 124

1. 5 Push-ups w/45#
2. 5 Sit-ups w/45#
3. 5 Squats w/45#

--20 Sets of Calisthenics, then

10 km Running w/5# Weight Vest

Day 125

1. 50 Wide Push-ups
2. 50 Wide Leg Sit-ups
3. 50 Sumo Squats
4. 50 Hindu Push-ups
5. 50 Decline Sit-ups
6. 50 Hindu Squats
7. 10 km Running at Easy Pace

Day 126

Same as Day 119 on Week 17.

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 17

Week 16 is here!

With the close of week 16 and the introduction of heavy lifting and the Hero and Monster Events, the program is officially in its second phase. Starting this week, the last day in the week will be a little different.

You can see the moment he knew he f***ed up.

Day 113

1. 10 Push-ups w/40#
2. 10 Sit-ups w/40#
3. 10 Squats w/40#

--10 Rounds of Calisthenics, then

1. 1200 Meter Hard Running x 7 Sets, 2 Minutes Rest Between
2. 1600 Meter Running at Easy Pace

Day 114

1. 100 Hindu Push-ups
2. 100 Sit-ups w/Twist
3. 100 Hindu Squats
4. 10 km Running

--Finish in as few sets as possible

<<MONSTER EVENT- Barbell monsters are plaguing the city! The only way to defeat them is to perform various exercises with them to calm their fury!

1. 10 Deadlift @ 225#
2. 12 Power Cleans @ 135#
3. 15 Bent Over Rows @ 95#
4. 20 Overhead Press @ 65#

--AMRAP in 30 Minutes, rest as needed. Lower weight if unable to complete exercises with good form.>>

Day 115

1. 25 Wide Push-ups w/5#
2. 25 Wide Leg Sit-ups w/5#
3. 25 Sumo Squats w/5#

--4 Rounds of Calisthenics, then

2000 Meter Hard Running x 5 Sets, 2 Minutes Rest Between

Day 116

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 10 Push-ups @ 50% 1RM
5. 10 Sit-ups @ 50% 1RM
6. 10 Squats @ 50% 1RM
7. 12 Push-ups @ 50% 1RM
8. 12 Sit-ups @ 50% 1RM
9. 12 Squats @ 50% 1 RM
10. 68 Push-ups
11. 68 Sit-ups
12. 68 Squats

--Finish remaining 68 reps of calisthenics in as few sets as possible, then

10 km Running at Easy Pace

Day 117

1. 10 Knuckle Push-ups
2. 10 Sit-ups
3. 10 Squats w/5 Second Pause at Tops of Thighs Parallel
4. 1000 Meter Run
5. 1 Minute Rest

--10 Rounds

<<HERO EVENT- Save a bus full of children from falling off a cliff!!

1. 25 Meter Sled Pull (as heavy as possible)
2. 25 Meter Sandbag Carry (as heavy as possible)
3. 25 Meter Backwards Sandbag Drag (as heavy as possible)

--AMRAP in 12 Minutes>>

Day 118

1. 100 Ring Push-ups
2. 100 Sit-ups w/Hips on Rounded Portion of Half BOSU Ball
3. 100 Squats w/Feet on Flat Portion of Half BOSU Ball
4. 10 km Running at Easy Pace

--Finish reps in as few sets as possible

Day 119

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats

--10 Rounds of Calisthenics, then

10 km Running at an Easy Pace

Week 16 is here!

With the close of week 16 and the introduction of heavy lifting and the Hero and Monster Events, the program is officially in its second phase. Starting this week, the last day in the week will be a little different.

You can see the moment he knew he f***ed up.

Day 113

1. 10 Push-ups w/40#
2. 10 Sit-ups w/40#
3. 10 Squats w/40#

--10 Rounds of Calisthenics, then

1. 1200 Meter Hard Running x 7 Sets, 2 Minutes Rest Between
2. 1600 Meter Running at Easy Pace

Day 114

1. 100 Hindu Push-ups
2. 100 Sit-ups w/Twist
3. 100 Hindu Squats
4. 10 km Running

--Finish in as few sets as possible

<<MONSTER EVENT- Barbell monsters are plaguing the city! The only way to defeat them is to perform various exercises with them to calm their fury!

1. 10 Deadlift @ 225#
2. 12 Power Cleans @ 135#
3. 15 Bent Over Rows @ 95#
4. 20 Overhead Press @ 65#

--AMRAP in 30 Minutes, rest as needed. Lower weight if unable to complete exercises with good form.>>

Day 115

1. 25 Wide Push-ups w/5#
2. 25 Wide Leg Sit-ups w/5#
3. 25 Sumo Squats w/5#

--4 Rounds of Calisthenics, then

2000 Meter Hard Running x 5 Sets, 2 Minutes Rest Between

Day 116

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 10 Push-ups @ 50% 1RM
5. 10 Sit-ups @ 50% 1RM
6. 10 Squats @ 50% 1RM
7. 12 Push-ups @ 50% 1RM
8. 12 Sit-ups @ 50% 1RM
9. 12 Squats @ 50% 1 RM
10. 68 Push-ups
11. 68 Sit-ups
12. 68 Squats

--Finish remaining 68 reps of calisthenics in as few sets as possible, then

10 km Running at Easy Pace

Day 117

1. 10 Knuckle Push-ups
2. 10 Sit-ups
3. 10 Squats w/5 Second Pause at Tops of Thighs Parallel
4. 1000 Meter Run
5. 1 Minute Rest

--10 Rounds

<<HERO EVENT- Save a bus full of children from falling off a cliff!!

1. 25 Meter Sled Pull (as heavy as possible)
2. 25 Meter Sandbag Carry (as heavy as possible)
3. 25 Meter Backwards Sandbag Drag (as heavy as possible)

--AMRAP in 12 Minutes>>

Day 118

1. 100 Ring Push-ups
2. 100 Sit-ups w/Hips on Rounded Portion of Half BOSU Ball
3. 100 Squats w/Feet on Flat Portion of Half BOSU Ball
4. 10 km Running at Easy Pace

--Finish reps in as few sets as possible

Day 119

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats

--10 Rounds of Calisthenics, then

10 km Running at an Easy Pace

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 16

This week we will be re-introducing Hero and Monster events. From here on out, the program gets serious!!

Find Week 15 here!

Day 106

1. 5 Push-ups @ 30% 1RM
2. 5 Sit-ups @ 30% 1RM
3. 5 Squats @ 30% 1RM
4. 5 Push-ups @ 50% 1RM
5. 5 Sit-ups @ 50% 1RM
6. 5 Squats @ 50% 1RM
7. 5 Push-ups @ 70% 1RM
8. 5 Sit-ups @ 70% 1RM
9. 5 Squats @ 70% 1RM
10. 85 Push-ups
11. 85 Sit-ups 
12. 85 Squats
13. 10 km Running at Easy Pace

--Complete remaining bodyweight exercises in as few sets as possible.

Day 107

1. 100 Hindu Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running

--Complete in as few sets as possible

<<HERO EVENT- 10 people have passed out due to exposure to a dangerous gas. Carry them to safety.

1. 400 Meter Sandbag Carry @ 75-100# 
2. Rest 2 Minutes

--10 Sets>>

Day 108

1. 10 Close Grip Push-ups w/15#
2. 10 Decline Sit-ups w/5#
3. 10 Close Stance Squats w/15#

--10 Rounds of Calisthenics, then

1. 100 Meter Jog
2. 100 Meter Backpeddle
3. 100 Meter Side Shuffle Left
4. 100 Meter Side Shuffle Right
5. 100 Meter Sprint
6. 1 Minute Rest

--20 Rounds of Running

Day 109

1. 5 Push-ups w/40#
2. 5 Sit-ups w/40#
3. 5 Squats w/40#

--20 Rounds of Calisthenics, then

1. 100 Meter Sprint
2. 100 Meter Jog
3. 800 Meter Run
4. 1 Minute Rest

--10 Rounds

Day 110

1. 100 Diamond Push-ups
2. 100 Decline Sit-ups
3. 100 Squats @ 4 Seconds Down, 2 Seconds Pause, Explode Up
4. 10 km Running

--Complete in as few rounds as possible

<<MONSTER EVENT- A tiny demon creature is pinching women's butts and darting about causing mayhem. Knock him flat!

-Have a partner toss 100 tennis balls at you in random directions. Hit those tennis balls in any way you can!>>

Day 111

1. 20 Wide Push-ups
2. 20 Sit-ups
3. 20 Sumo Squats

--5 Rounds Calisthenics, then

1. 400 Meter Jog
2. 800 Meter Run
3. 100 Meter Jog
4. 100 Meter Sprint

--10 Rounds 

Day 112

Same as Day 7 on Week 1

This week we will be re-introducing Hero and Monster events. From here on out, the program gets serious!!

Find Week 15 here!

Day 106

1. 5 Push-ups @ 30% 1RM
2. 5 Sit-ups @ 30% 1RM
3. 5 Squats @ 30% 1RM
4. 5 Push-ups @ 50% 1RM
5. 5 Sit-ups @ 50% 1RM
6. 5 Squats @ 50% 1RM
7. 5 Push-ups @ 70% 1RM
8. 5 Sit-ups @ 70% 1RM
9. 5 Squats @ 70% 1RM
10. 85 Push-ups
11. 85 Sit-ups 
12. 85 Squats
13. 10 km Running at Easy Pace

--Complete remaining bodyweight exercises in as few sets as possible.

Day 107

1. 100 Hindu Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running

--Complete in as few sets as possible

<<HERO EVENT- 10 people have passed out due to exposure to a dangerous gas. Carry them to safety.

1. 400 Meter Sandbag Carry @ 75-100# 
2. Rest 2 Minutes

--10 Sets>>

Day 108

1. 10 Close Grip Push-ups w/15#
2. 10 Decline Sit-ups w/5#
3. 10 Close Stance Squats w/15#

--10 Rounds of Calisthenics, then

1. 100 Meter Jog
2. 100 Meter Backpeddle
3. 100 Meter Side Shuffle Left
4. 100 Meter Side Shuffle Right
5. 100 Meter Sprint
6. 1 Minute Rest

--20 Rounds of Running

Day 109

1. 5 Push-ups w/40#
2. 5 Sit-ups w/40#
3. 5 Squats w/40#

--20 Rounds of Calisthenics, then

1. 100 Meter Sprint
2. 100 Meter Jog
3. 800 Meter Run
4. 1 Minute Rest

--10 Rounds

Day 110

1. 100 Diamond Push-ups
2. 100 Decline Sit-ups
3. 100 Squats @ 4 Seconds Down, 2 Seconds Pause, Explode Up
4. 10 km Running

--Complete in as few rounds as possible

<<MONSTER EVENT- A tiny demon creature is pinching women's butts and darting about causing mayhem. Knock him flat!

-Have a partner toss 100 tennis balls at you in random directions. Hit those tennis balls in any way you can!>>

Day 111

1. 20 Wide Push-ups
2. 20 Sit-ups
3. 20 Sumo Squats

--5 Rounds Calisthenics, then

1. 400 Meter Jog
2. 800 Meter Run
3. 100 Meter Jog
4. 100 Meter Sprint

--10 Rounds 

Day 112

Same as Day 7 on Week 1

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 15

Another week of the OPM Training Program. We will re-introduce Hero and Monster Events next week, as we are still becoming accustomed to heavier lifting being in the schedule.

Find Week 14 here!

Day 99

1. 100 Push-ups 
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 100

1. 10 Push-ups @ 50% 1RM
2. 10 Sit-ups @ 50% 1RM
3. 10 Squats @ 50% 1RM
4. 30 Push-ups
5. 30 Sit-ups
6. 30 Squats
7. 60 Push-ups
8. 60 Sit-ups
9. 60 Squats
10. 10 km Running at Easy Pace

Day 101

1. 10 Wide Push-ups w/10#
2. 10 Decline Sit-ups
3. 10 Sumo Squats w/10#
4. 200 Meter Sprint
5. 800 Meter Jog

--10 Rounds

Day 102

1. 100 Clapping Push-ups
2. 100 Med Ball Toss Sit-ups w/8# Med Ball
3. 100 Jump Squats
4. 10 km Running

--Finish in as few sets as possible

Day 103

1. 10 Push-ups w/35#
2. 10 Sit-ups w/35#
3. 10 Squats w/35#

--10 Rounds of Calisthenics, then

1. 100 Meter Sprint
2. 100 Meter Backpeddle
3. 200 Meter Sprint
4. 200 Meter Backpeddle
5. 400 Meter Jog

--10 Rounds

Day 104

1. 10 Ring Push-ups
2. 10 Sit-ups
3. 10 Squats on Flat Half of Half Bosu Ball

--10 Rounds Calisthenics, then

1. 100 Meter Sprint
2. 100 Meter Jog
3. 100 Meter Side Shuffle Left
4. 100 Meter Side Shuffle Right
5. 100 Meter Jog
6. 100 Meter Backpeddle
7. 100 Meter Jog
8. 100 Meter Sprint
9. 200 Meter Jog

--10 Rounds 

Day 105

Same as Day 7 from Week 1.

Another week of the OPM Training Program. We will re-introduce Hero and Monster Events next week, as we are still becoming accustomed to heavier lifting being in the schedule.

Find Week 14 here!

Day 99

1. 100 Push-ups 
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 100

1. 10 Push-ups @ 50% 1RM
2. 10 Sit-ups @ 50% 1RM
3. 10 Squats @ 50% 1RM
4. 30 Push-ups
5. 30 Sit-ups
6. 30 Squats
7. 60 Push-ups
8. 60 Sit-ups
9. 60 Squats
10. 10 km Running at Easy Pace

Day 101

1. 10 Wide Push-ups w/10#
2. 10 Decline Sit-ups
3. 10 Sumo Squats w/10#
4. 200 Meter Sprint
5. 800 Meter Jog

--10 Rounds

Day 102

1. 100 Clapping Push-ups
2. 100 Med Ball Toss Sit-ups w/8# Med Ball
3. 100 Jump Squats
4. 10 km Running

--Finish in as few sets as possible

Day 103

1. 10 Push-ups w/35#
2. 10 Sit-ups w/35#
3. 10 Squats w/35#

--10 Rounds of Calisthenics, then

1. 100 Meter Sprint
2. 100 Meter Backpeddle
3. 200 Meter Sprint
4. 200 Meter Backpeddle
5. 400 Meter Jog

--10 Rounds

Day 104

1. 10 Ring Push-ups
2. 10 Sit-ups
3. 10 Squats on Flat Half of Half Bosu Ball

--10 Rounds Calisthenics, then

1. 100 Meter Sprint
2. 100 Meter Jog
3. 100 Meter Side Shuffle Left
4. 100 Meter Side Shuffle Right
5. 100 Meter Jog
6. 100 Meter Backpeddle
7. 100 Meter Jog
8. 100 Meter Sprint
9. 200 Meter Jog

--10 Rounds 

Day 105

Same as Day 7 from Week 1.

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 14

Week 13 is here!


Sorry for the delay on this week!  I'll make sure that this doesn't happen again.

When you and the whole crew 'bout that OPM life.

Day 92

1. 100 Diamond Push-ups
2. 100 Wide Leg Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible

Day 93

Heavy Squats
(Rest 2 Minutes Between Sets)

1. 10 Reps w/45# Bar
2. 5 Reps @ 50% 1 RM
3. 5 Reps @ 60% 1 RM
4. 5 Reps @ 70% 1 RM
5. 5 Reps @ 75% 1 RM
6. 5 Reps @ 80% 1 RM

Finish last 65 Reps of bodyweight squats in as few sets as possible.

Workout

1. 10 Push-ups
2. 10 Sit-ups
3. 800 Meter Run
4. 200 Meter Backpeddle

--10 Rounds

Day 94

Heavy Push-ups
(Rest 1 Minute Between Sets)

1. 10 Push-ups @ 20% 1 RM
2. 10 Push-ups @ 30% 1 RM
3. 10 Push-ups @ 40% 1 RM
4. 10 Push-ups @ 50% 1 RM
5. 10 Push-ups @ 60% 1 RM

Finish last 50 Reps of push-ups in as few sets as possible

Workout

1. 100 Meter Sprint
2. 10 Push-ups
3. 20 Sit-ups
4. 20 Jump Squats

-- 5 Rounds, then

Run 9500 Meters at an Easy Pace

Day 95

1. 5 Push-ups w/35#
2. 5 Sit-ups w/35#
3. 5 Squats w/35#

--20 Rounds of Calisthenics, then

1. 400 Meter Run
2. 200 Meter Back Peddle
3. 400 Meter Jog

--10 Rounds

Day 96

1. 100 Hindu Push-ups
2. 100 Decline Sit-ups
3. 100 Hindu Squats
4. 10 km Running

--Finish in as few sets as possible

Day 97

1. 2500 Meter Run
2. 50 Push-ups
3. 1500 Meter Run
4. 50 Sit-ups
5. 1000 Meter Run 
6. 50 Squats
7. 1000 Meter Run
8. 50 Push-ups
9. 1500 Meter Run
10. 50 Sit-ups
11. 2500 Meter Run
12. 50 Squats

Day 98

Same as Day 7 on Week 1

Week 13 is here!


Sorry for the delay on this week!  I'll make sure that this doesn't happen again.

When you and the whole crew 'bout that OPM life.

Day 92

1. 100 Diamond Push-ups
2. 100 Wide Leg Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible

Day 93

Heavy Squats
(Rest 2 Minutes Between Sets)

1. 10 Reps w/45# Bar
2. 5 Reps @ 50% 1 RM
3. 5 Reps @ 60% 1 RM
4. 5 Reps @ 70% 1 RM
5. 5 Reps @ 75% 1 RM
6. 5 Reps @ 80% 1 RM

Finish last 65 Reps of bodyweight squats in as few sets as possible.

Workout

1. 10 Push-ups
2. 10 Sit-ups
3. 800 Meter Run
4. 200 Meter Backpeddle

--10 Rounds

Day 94

Heavy Push-ups
(Rest 1 Minute Between Sets)

1. 10 Push-ups @ 20% 1 RM
2. 10 Push-ups @ 30% 1 RM
3. 10 Push-ups @ 40% 1 RM
4. 10 Push-ups @ 50% 1 RM
5. 10 Push-ups @ 60% 1 RM

Finish last 50 Reps of push-ups in as few sets as possible

Workout

1. 100 Meter Sprint
2. 10 Push-ups
3. 20 Sit-ups
4. 20 Jump Squats

-- 5 Rounds, then

Run 9500 Meters at an Easy Pace

Day 95

1. 5 Push-ups w/35#
2. 5 Sit-ups w/35#
3. 5 Squats w/35#

--20 Rounds of Calisthenics, then

1. 400 Meter Run
2. 200 Meter Back Peddle
3. 400 Meter Jog

--10 Rounds

Day 96

1. 100 Hindu Push-ups
2. 100 Decline Sit-ups
3. 100 Hindu Squats
4. 10 km Running

--Finish in as few sets as possible

Day 97

1. 2500 Meter Run
2. 50 Push-ups
3. 1500 Meter Run
4. 50 Sit-ups
5. 1000 Meter Run 
6. 50 Squats
7. 1000 Meter Run
8. 50 Push-ups
9. 1500 Meter Run
10. 50 Sit-ups
11. 2500 Meter Run
12. 50 Squats

Day 98

Same as Day 7 on Week 1

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 13

Week 12 is here!

Getting into some heavier work. This will help us really start to increase your maximum strength in the midst of all of the endurance work we've done so far.  Good luck!!

Do you see my gloves? Aren't they awesome?

Day 85

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 86

1. 10 Push-ups w/30#
2. 10 Sit-ups w/30#
3. 10 Squats w/30#

10 Rounds of Calisthenics, then

10 km Running at an Easy Pace

Day 87

Heavy Back Squats

1. 10 Reps with 45# Bar
2. Perform progressively heavier singles until you find the maximum amount of weight you can lift for 1 Rep (1RM).
3. Complete the remainder of 100 Squats in as few sets as possible. 

Workout

1. 10 Wide Push-ups
2. 10 Wide-Leg Sit-ups
3. 800 Meter Run
4. 200 Meter Backpeddle

--10 Rounds

Day 88

Heavy Push-ups 

1. 10 Push-ups
2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM)
3. Complete the remainder of 100 Push-ups in as few sets as possible. 

Workout

1. 10 Straight-Leg Sit-ups
2. 10 Hindu Squats
3. 400 Meter, as fast as possible
4. 400 Meter Jog
5. 200 Meter, as fast as possible
6. Rest 2 Minutes

--10 Rounds

Day 89

Heavy Sit-ups

1. 10 Sit-ups
2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM). You will have to anchor your feet for this. 
3. Complete the remainder of 100 Sit-ups in as few sets as possible.

Workout

1. 10 Diamond Push-ups
2. 10 Jump Squats
3. 1 km Running

--10 Rounds

Day 90

1. 100 Hindu Push-ups
2. 100 Sit-ups
3. 100 Sumo Squats
4. 10 km Running

--Complete in as few sets as possible. 

Day 91

Same as Day 7 on Week 1.

Week 12 is here!

Getting into some heavier work. This will help us really start to increase your maximum strength in the midst of all of the endurance work we've done so far.  Good luck!!

Do you see my gloves? Aren't they awesome?

Day 85

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 86

1. 10 Push-ups w/30#
2. 10 Sit-ups w/30#
3. 10 Squats w/30#

10 Rounds of Calisthenics, then

10 km Running at an Easy Pace

Day 87

Heavy Back Squats

1. 10 Reps with 45# Bar
2. Perform progressively heavier singles until you find the maximum amount of weight you can lift for 1 Rep (1RM).
3. Complete the remainder of 100 Squats in as few sets as possible. 

Workout

1. 10 Wide Push-ups
2. 10 Wide-Leg Sit-ups
3. 800 Meter Run
4. 200 Meter Backpeddle

--10 Rounds

Day 88

Heavy Push-ups 

1. 10 Push-ups
2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM)
3. Complete the remainder of 100 Push-ups in as few sets as possible. 

Workout

1. 10 Straight-Leg Sit-ups
2. 10 Hindu Squats
3. 400 Meter, as fast as possible
4. 400 Meter Jog
5. 200 Meter, as fast as possible
6. Rest 2 Minutes

--10 Rounds

Day 89

Heavy Sit-ups

1. 10 Sit-ups
2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM). You will have to anchor your feet for this. 
3. Complete the remainder of 100 Sit-ups in as few sets as possible.

Workout

1. 10 Diamond Push-ups
2. 10 Jump Squats
3. 1 km Running

--10 Rounds

Day 90

1. 100 Hindu Push-ups
2. 100 Sit-ups
3. 100 Sumo Squats
4. 10 km Running

--Complete in as few sets as possible. 

Day 91

Same as Day 7 on Week 1.

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 12

Week 11 is here!

With the advent of week 12, we've hit almost three months of solid work. We're going to start building toward some more difficult movements in order to develop your strength even more.

Overwhelming strength is sometimes a little boring...
Right?

Day 78

1. 10 Walk-Out Push-ups (Bend down, walk hands out to push-up position, perform movement, walk hands back in, stand up. Repeat.)
2. 10 Sit-ups
3. 10 Broad Jump Squats (Squat, jump as far forward as possible as you come out of the squat, land, stand-up. Repeat.)

--10 Rounds Calisthenics, then

10 km Running as fast as possible 

Day 79

1. 10 One-Arm Push-up Progressions* (See Notes)
2. 10 Decline Sit-ups
3. 10 Pistols (One-Legged Squat) to a Box (Half Squat)/Side

--10 Rounds Calisthenics, then

10 km Running at Easy Pace

Day 80

1. 100 Wide Push-ups
2. 100 Sit-ups
3. 100 Sumo Squats
4. 10 km Running

--Complete in as few sets as possible

<<HERO EVENT- Find a lost bag, filled with dangerous items from a government facility by crawling, swimming, and moving objects.

1. 100 Meter Army Crawl
2. 100 Meter Swim (if no pool, bear crawl instead)
3. 10 Deadlifts @ 185#

--20 Minute AMRAP>>

Day 81

1. 100 Dive Bomber Push-ups (Like Hindu Push-up, but you trace the same path back that you went down.)
2. 100 Sit-ups w/Twist
3. 100 Overhead Squats w/Dowel
4. 10 km Running

--Complete in as few sets as possible

Day 82

1. 5 Push-ups w/30#
2. 5 Sit-ups w/30#
3. 5 Sit-ups w/30#

--20 Rounds of Calisthenics, then

1. 100 Meter Jog
2. 100 Meter Sprint
3. 800 Meter Run
4. Rest 1 Minute

--10 Rounds 

Day 83

1. 10 Diamond Push-ups w/15#
2. 10 Sit-ups w/15#
3. 10 Close Stance Squats w/15#
4. 1 km Running as fast as possible
5. Rest 2 Minutes

--10 Rounds

Day 84

Same as Day 7 on Week 1


Notes:

• For One-Arm Push-up Progressions you will start by doing a normal push-up, followed by extending one arm out to the side about half way, still in contact with the ground. The pressing arm will still be in the same position. Perform another push-up. Then extend the non-pressing arm out until it is straight out to your side with only your fingertips in contact with the ground. Perform another push-up. Go back to the beginning. Do a normal push-up and then work your way out on the other side. This is 6 total push-ups, but only 1 rep of a one-arm push-up progression. At then end of a day using one-arm push-up progressions, you will have done 600 push-ups.  You will be very, very sore the next day, but you will have put in work to help you get to the point of doing a one-arm push-up with your feet together. NOTE-- If you have to stop before you complete 100 one-arm push-up progressions, that's fine. Just get as far as you can, but do at least 100 total reps. 
• On the pistols, make sure you do both sides. To help balance yourself, put your arms out in front of you. At the beginning, we will only be doing half pistols, to get you used to moving in that position. Remember to squeeze your butt!!

Week 11 is here!

With the advent of week 12, we've hit almost three months of solid work. We're going to start building toward some more difficult movements in order to develop your strength even more.

Overwhelming strength is sometimes a little boring...
Right?

Day 78

1. 10 Walk-Out Push-ups (Bend down, walk hands out to push-up position, perform movement, walk hands back in, stand up. Repeat.)
2. 10 Sit-ups
3. 10 Broad Jump Squats (Squat, jump as far forward as possible as you come out of the squat, land, stand-up. Repeat.)

--10 Rounds Calisthenics, then

10 km Running as fast as possible 

Day 79

1. 10 One-Arm Push-up Progressions* (See Notes)
2. 10 Decline Sit-ups
3. 10 Pistols (One-Legged Squat) to a Box (Half Squat)/Side

--10 Rounds Calisthenics, then

10 km Running at Easy Pace

Day 80

1. 100 Wide Push-ups
2. 100 Sit-ups
3. 100 Sumo Squats
4. 10 km Running

--Complete in as few sets as possible

<<HERO EVENT- Find a lost bag, filled with dangerous items from a government facility by crawling, swimming, and moving objects.

1. 100 Meter Army Crawl
2. 100 Meter Swim (if no pool, bear crawl instead)
3. 10 Deadlifts @ 185#

--20 Minute AMRAP>>

Day 81

1. 100 Dive Bomber Push-ups (Like Hindu Push-up, but you trace the same path back that you went down.)
2. 100 Sit-ups w/Twist
3. 100 Overhead Squats w/Dowel
4. 10 km Running

--Complete in as few sets as possible

Day 82

1. 5 Push-ups w/30#
2. 5 Sit-ups w/30#
3. 5 Sit-ups w/30#

--20 Rounds of Calisthenics, then

1. 100 Meter Jog
2. 100 Meter Sprint
3. 800 Meter Run
4. Rest 1 Minute

--10 Rounds 

Day 83

1. 10 Diamond Push-ups w/15#
2. 10 Sit-ups w/15#
3. 10 Close Stance Squats w/15#
4. 1 km Running as fast as possible
5. Rest 2 Minutes

--10 Rounds

Day 84

Same as Day 7 on Week 1


Notes:

• For One-Arm Push-up Progressions you will start by doing a normal push-up, followed by extending one arm out to the side about half way, still in contact with the ground. The pressing arm will still be in the same position. Perform another push-up. Then extend the non-pressing arm out until it is straight out to your side with only your fingertips in contact with the ground. Perform another push-up. Go back to the beginning. Do a normal push-up and then work your way out on the other side. This is 6 total push-ups, but only 1 rep of a one-arm push-up progression. At then end of a day using one-arm push-up progressions, you will have done 600 push-ups.  You will be very, very sore the next day, but you will have put in work to help you get to the point of doing a one-arm push-up with your feet together. NOTE-- If you have to stop before you complete 100 one-arm push-up progressions, that's fine. Just get as far as you can, but do at least 100 total reps. 
• On the pistols, make sure you do both sides. To help balance yourself, put your arms out in front of you. At the beginning, we will only be doing half pistols, to get you used to moving in that position. Remember to squeeze your butt!!

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 11

Week 10 is here!

Week 11 is adding some new things that are going to be expanded on over time. Look forward to it!

After this many reps and miles, your face starts to do weird things. 

Day 71

1. Run 800 Meters
2. 50 Push-ups
3. Run 800 Meters 
4. 50 Sit-ups
5. Run 800 Meters
6. 50 Squats
7. Run 800 Meters
8. 25 Push-ups w/5#
9. Run 800 Meters
10. 25 Sit-ups w/5#
11. Run 800 Meters
12. 25 Squats w/5#
13. Run 800 Meters
14. 10 Push-ups w/10#
15. Run 800 Meters
16. 10 Sit-ups w/10#
17. Run 800 Meters
18. 10 Squats w/10#
19. Run 800 Meters
20. 10 Push-ups 
21. 10 Sit-ups
22. 10 Squats
23. Run 2000 Meters
24. 5 Push-ups w/15#
25. 5 Sit-ups w/15#
26. 5 Squats w/15#

Day 72

1. 10 Wide Push-ups w/5#
2. 10 Decline Sit-ups w/5#
3. 10 Sumo Squats w/5#
4. 1 km Running

--10 Rounds

<<HERO EVENT- Fire has broken out in the city and surrounding forests. Carry buckets of water to put out the fire!

1. Fill two 5-Gallon buckets w/water
2. 100 Meter Farmer's Carry w/buckets
3. Pour both buckets out at chest height
4. 100 Meter Sprint Back w/buckets

--20 Minute AMRAP>>

Day 73

1. 100 Push-ups w/Feet on Flat of Half Stability Ball
2. 100 Sit-ups w/Butt on Round of Half Stability Ball
3. 100 Squats w/Feet on Flat of Half Stability Ball
4. 10 km Running

--Finish in as few sets as possible

Day 74

1. 10 Hindu Push-ups
2. 10 Straight-Leg Sit-ups
3. 10 Hindu Squats

--10 Rounds of Calisthenics, then

10 km Running at Easy Pace

Day 75

1. 10 Push-ups w/25#
2. 10 Sit-ups w/25#
3. 10 Squats w/25#

--10 Rounds of Calisthenics, then 

10 km Running at Easy Pace

<<MONSTER EVENT- A mad scientist has created genetically engineer creatures that have decided to sleep on cars, in the middle of the street, and on people. Move them out of the way so people can go about their daily lives!

1. 1 Power Clean @135#
2. Walk 25 Meters with bar in front rack position 
3. 2 Deadlifts @185#
4. Walk 25 Meters with Deadlift in top position
5. 3 Wall Balls @20#
6. Walk 25 Meters with Med Ball
7. 50 Meter Sled Pull @225#

--20 Min AMRAP>>

Day 76

1. 100 Diamond Push-ups
2. 100 Wide-Leg Sit-ups
3. 100 Overhead Squats w/Wooden Dowel
4. 10 km Running

--Finish in as few sets as possible

Day 77

Same as Day 7 on Week 1

Week 10 is here!

Week 11 is adding some new things that are going to be expanded on over time. Look forward to it!

After this many reps and miles, your face starts to do weird things. 

Day 71

1. Run 800 Meters
2. 50 Push-ups
3. Run 800 Meters 
4. 50 Sit-ups
5. Run 800 Meters
6. 50 Squats
7. Run 800 Meters
8. 25 Push-ups w/5#
9. Run 800 Meters
10. 25 Sit-ups w/5#
11. Run 800 Meters
12. 25 Squats w/5#
13. Run 800 Meters
14. 10 Push-ups w/10#
15. Run 800 Meters
16. 10 Sit-ups w/10#
17. Run 800 Meters
18. 10 Squats w/10#
19. Run 800 Meters
20. 10 Push-ups 
21. 10 Sit-ups
22. 10 Squats
23. Run 2000 Meters
24. 5 Push-ups w/15#
25. 5 Sit-ups w/15#
26. 5 Squats w/15#

Day 72

1. 10 Wide Push-ups w/5#
2. 10 Decline Sit-ups w/5#
3. 10 Sumo Squats w/5#
4. 1 km Running

--10 Rounds

<<HERO EVENT- Fire has broken out in the city and surrounding forests. Carry buckets of water to put out the fire!

1. Fill two 5-Gallon buckets w/water
2. 100 Meter Farmer's Carry w/buckets
3. Pour both buckets out at chest height
4. 100 Meter Sprint Back w/buckets

--20 Minute AMRAP>>

Day 73

1. 100 Push-ups w/Feet on Flat of Half Stability Ball
2. 100 Sit-ups w/Butt on Round of Half Stability Ball
3. 100 Squats w/Feet on Flat of Half Stability Ball
4. 10 km Running

--Finish in as few sets as possible

Day 74

1. 10 Hindu Push-ups
2. 10 Straight-Leg Sit-ups
3. 10 Hindu Squats

--10 Rounds of Calisthenics, then

10 km Running at Easy Pace

Day 75

1. 10 Push-ups w/25#
2. 10 Sit-ups w/25#
3. 10 Squats w/25#

--10 Rounds of Calisthenics, then 

10 km Running at Easy Pace

<<MONSTER EVENT- A mad scientist has created genetically engineer creatures that have decided to sleep on cars, in the middle of the street, and on people. Move them out of the way so people can go about their daily lives!

1. 1 Power Clean @135#
2. Walk 25 Meters with bar in front rack position 
3. 2 Deadlifts @185#
4. Walk 25 Meters with Deadlift in top position
5. 3 Wall Balls @20#
6. Walk 25 Meters with Med Ball
7. 50 Meter Sled Pull @225#

--20 Min AMRAP>>

Day 76

1. 100 Diamond Push-ups
2. 100 Wide-Leg Sit-ups
3. 100 Overhead Squats w/Wooden Dowel
4. 10 km Running

--Finish in as few sets as possible

Day 77

Same as Day 7 on Week 1

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 10

Week 9 here!

10 weeks in. 10 weeks of work. 10 weeks closer to being a superhero. This week is a little different and there won't be any hero or monster events to deal with.

That's a goofy face, Saitama.

Day 64

1. 100 Ring Push-ups
2. 100 Decline Sit-ups
3. 100 Squats on Half Stability Ball
4. 10 km Running

--Finish in as few sets as possible

Day 65

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 66

1. 100 Wide Push-ups
2. 100 Sit-ups
3. 100 Sumo Squats
4. 10 km Running

--Finish in as few sets as possible

Day 67

1. 100 Diamond Push-ups
2. 100 Decline Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible

Day 68

1. 100 Hindu Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running

--Finish in as few sets as possible

Day 69

1. 5 Push-ups w/25#
2. 5 Sit-ups w/25#
3. 5 Squats w/25#

--20 Rounds Calisthenics, then

1. 200 Meter Jog
2. 200 Meter Sprint
3. 200 Meter Jog
4. 200 Meter Sprint
5. 200 Meter Backpeddle

--10 Rounds

Day 70

Same as Day 7 on Week 1.

Week 9 here!

10 weeks in. 10 weeks of work. 10 weeks closer to being a superhero. This week is a little different and there won't be any hero or monster events to deal with.

That's a goofy face, Saitama.

Day 64

1. 100 Ring Push-ups
2. 100 Decline Sit-ups
3. 100 Squats on Half Stability Ball
4. 10 km Running

--Finish in as few sets as possible

Day 65

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 66

1. 100 Wide Push-ups
2. 100 Sit-ups
3. 100 Sumo Squats
4. 10 km Running

--Finish in as few sets as possible

Day 67

1. 100 Diamond Push-ups
2. 100 Decline Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible

Day 68

1. 100 Hindu Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running

--Finish in as few sets as possible

Day 69

1. 5 Push-ups w/25#
2. 5 Sit-ups w/25#
3. 5 Squats w/25#

--20 Rounds Calisthenics, then

1. 200 Meter Jog
2. 200 Meter Sprint
3. 200 Meter Jog
4. 200 Meter Sprint
5. 200 Meter Backpeddle

--10 Rounds

Day 70

Same as Day 7 on Week 1.

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 9

Find Week 8 here!

This is the 9th week of hell. Congratulations on making it this far! You're probably feeling pretty good about yourself, but don't get too cocky, there are soooooo many more weeks to go.

One day, even YOU may be able to OHKO giant monsters!

Day 57

1. 100 Push-ups (2 Count Down, 2 Count Up)
2. 100 Sit-ups (3 Count Up, 3 Count Down)
3. 100 Squats (4 Count Down, 4 Count Up)
4. 10 km Running

--Finish in as few sets as possible

Day 58

1. 20 Hindu Push-ups
2. 20 Sit-ups
3. 20 Sumo Squats
4. 2 km Running

--5 Rounds

<<MONSTER EVENT- Protect citizens from a gang of thugs with nothing but your bare hands!

-30 Minutes Shadowboxing>>

Day 59

1. 10 Push-ups w/20#
2. 10 Sit-ups w/20#
3. 10 Squats w/20#

--10 Rounds of Calisthenics, then

1. 200 Meter Back Peddle
2. 200 Meter Sprint
3. 600 Meter Jog

--10 Rounds 

Day 60

1. 10 Plyo Push-ups
2. 10 Decline Sit-ups
3. 10 Jump Squats
4. 1 km Running

--10 Rounds

Day 61

1. 100 Push-ups w/Hands at Hips
2. 100 Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible

<<HERO EVENT- Find a bomb that has been hidden at the city dump! Move stuff out of the way and find that bomb!

1. 5 Deadlifts w/225#
2. 10 Dumbbell Bent Over Rows w/45#/hand
3. 25 Meter Farmer's Walk w/60#/hand

--20 Minute AMRAP>>

Day 62

1. 10 Diamond Push-ups w/5#
2. 10 Sit-ups w/5#
3. 10 Hindu Squats w/5#
4. 1 km Running

--10 Rounds

Day 63
Same as Day 7 on Week 1

Find Week 8 here!

This is the 9th week of hell. Congratulations on making it this far! You're probably feeling pretty good about yourself, but don't get too cocky, there are soooooo many more weeks to go.

One day, even YOU may be able to OHKO giant monsters!

Day 57

1. 100 Push-ups (2 Count Down, 2 Count Up)
2. 100 Sit-ups (3 Count Up, 3 Count Down)
3. 100 Squats (4 Count Down, 4 Count Up)
4. 10 km Running

--Finish in as few sets as possible

Day 58

1. 20 Hindu Push-ups
2. 20 Sit-ups
3. 20 Sumo Squats
4. 2 km Running

--5 Rounds

<<MONSTER EVENT- Protect citizens from a gang of thugs with nothing but your bare hands!

-30 Minutes Shadowboxing>>

Day 59

1. 10 Push-ups w/20#
2. 10 Sit-ups w/20#
3. 10 Squats w/20#

--10 Rounds of Calisthenics, then

1. 200 Meter Back Peddle
2. 200 Meter Sprint
3. 600 Meter Jog

--10 Rounds 

Day 60

1. 10 Plyo Push-ups
2. 10 Decline Sit-ups
3. 10 Jump Squats
4. 1 km Running

--10 Rounds

Day 61

1. 100 Push-ups w/Hands at Hips
2. 100 Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible

<<HERO EVENT- Find a bomb that has been hidden at the city dump! Move stuff out of the way and find that bomb!

1. 5 Deadlifts w/225#
2. 10 Dumbbell Bent Over Rows w/45#/hand
3. 25 Meter Farmer's Walk w/60#/hand

--20 Minute AMRAP>>

Day 62

1. 10 Diamond Push-ups w/5#
2. 10 Sit-ups w/5#
3. 10 Hindu Squats w/5#
4. 1 km Running

--10 Rounds

Day 63
Same as Day 7 on Week 1

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 8

Find Week 7 here!

By this point, you might be feeling the mental stress of training every day, doing much the same thing. Motivate yourself by re-watching One-Punch Man during this week so that you can get hyped back up!

Keep up your training so you don't get your
ass kicked by a giant Crab Man.

Day 50

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running 

--Finish in as few sets as possible

<<HERO EVENT- A maniac has been stealing people's pet cats and putting them in high places. Recover the cats and catch the bad guy!

1. 5 Pull-ups
2. 5 Box Jumps @ 24"

--10 Rounds, then

-100 Meter ALL-OUT Sprint>>

Day 51

1. 5 Push-ups w/20#
2. 5 Sit-ups w/20#
3. 5 Squats w/20#

--20 Rounds of Calisthenics, then

1. 100 Meter Sprint
2. 800 Meter Jog
3. 100 Meter Backpeddle

--10 Rounds 

Day 52

1. 100 Hindu Push-ups
2. 100 Straight Leg Sit-ups
3. 100 Hindu Sit-ups
4. 10 km Running

==Finish in as few sets as possible

Day 53

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 1 km Running

--10 Rounds

<<MONSTER EVENT- A Pinata monster is attacking people in the city square! Take him out with your hands and feet while dodging his colorful attacks!

1. 20 Strikes to a Heavy Bag
2. 1 Burpee
3. 10 Strikes to a Heavy Bag
4. 2 Burpees
5. 5 Strikes to a Heavy Bag
6. 3 Burpees

--AMRAP in 10 Minutes>>

Day 54

1. 100 Diamond Push-ups
2. 100 Decline Sit-ups (Slight Incline)
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible 

Day 55

1. 25 Push-ups w/5#
2. 25 Sit-ups w/5#
3. 25 Squats w/5#
4. 2500 Meter Run

--5 Rounds

Day 56
Same as Day 7 on Week 1.

Find Week 7 here!

By this point, you might be feeling the mental stress of training every day, doing much the same thing. Motivate yourself by re-watching One-Punch Man during this week so that you can get hyped back up!

Keep up your training so you don't get your
ass kicked by a giant Crab Man.

Day 50

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running 

--Finish in as few sets as possible

<<HERO EVENT- A maniac has been stealing people's pet cats and putting them in high places. Recover the cats and catch the bad guy!

1. 5 Pull-ups
2. 5 Box Jumps @ 24"

--10 Rounds, then

-100 Meter ALL-OUT Sprint>>

Day 51

1. 5 Push-ups w/20#
2. 5 Sit-ups w/20#
3. 5 Squats w/20#

--20 Rounds of Calisthenics, then

1. 100 Meter Sprint
2. 800 Meter Jog
3. 100 Meter Backpeddle

--10 Rounds 

Day 52

1. 100 Hindu Push-ups
2. 100 Straight Leg Sit-ups
3. 100 Hindu Sit-ups
4. 10 km Running

==Finish in as few sets as possible

Day 53

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 1 km Running

--10 Rounds

<<MONSTER EVENT- A Pinata monster is attacking people in the city square! Take him out with your hands and feet while dodging his colorful attacks!

1. 20 Strikes to a Heavy Bag
2. 1 Burpee
3. 10 Strikes to a Heavy Bag
4. 2 Burpees
5. 5 Strikes to a Heavy Bag
6. 3 Burpees

--AMRAP in 10 Minutes>>

Day 54

1. 100 Diamond Push-ups
2. 100 Decline Sit-ups (Slight Incline)
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible 

Day 55

1. 25 Push-ups w/5#
2. 25 Sit-ups w/5#
3. 25 Squats w/5#
4. 2500 Meter Run

--5 Rounds

Day 56
Same as Day 7 on Week 1.

reade more... Résuméabuiyad

Jose Torres' GoFundMe Workout- "Century"

This workout is for Jose Torres, who helped fund a Real Anime Training's gym. Hopefully, I will make many more of these workouts as people help us get to the point of opening our gym. $10,000 will not cover all of the costs of the gym, but will be enough to get us started. In any case, here's the workout!!

Jose Torres' Workout- "Century"

1. 10 Burpees
2. 20 Push-ups
3. 30 Sit-ups
4. 40 Squats
5. 50 Jumping Jacks
6. 60 Seconds Plank
7. 70 Jump Rope
8. 80 Yard Bear Crawl
9. 90 Seconds Mountain Climbers
10. 100 Meter Run

--AMRAP in 20 Minutes

Notes:

• Rest as needed, but try not to just stand around. You've only got 20 minutes to get through as many rounds of this as possible. 
• If you are very out of shape, make sure that you go at a slow pace and stop when your body says stop. 

That's all for today! Until next time, good luck and train hard!

This workout is for Jose Torres, who helped fund a Real Anime Training's gym. Hopefully, I will make many more of these workouts as people help us get to the point of opening our gym. $10,000 will not cover all of the costs of the gym, but will be enough to get us started. In any case, here's the workout!!

Jose Torres' Workout- "Century"

1. 10 Burpees
2. 20 Push-ups
3. 30 Sit-ups
4. 40 Squats
5. 50 Jumping Jacks
6. 60 Seconds Plank
7. 70 Jump Rope
8. 80 Yard Bear Crawl
9. 90 Seconds Mountain Climbers
10. 100 Meter Run

--AMRAP in 20 Minutes

Notes:

• Rest as needed, but try not to just stand around. You've only got 20 minutes to get through as many rounds of this as possible. 
• If you are very out of shape, make sure that you go at a slow pace and stop when your body says stop. 

That's all for today! Until next time, good luck and train hard!

reade more... Résuméabuiyad

Real Anime Training: Get Insane Badass Reflexes

A video that Blackeroni did for us on how to get your reflexes up. We've talked about some of these things in previous workouts, but it's good to hear someone else's take on it.


Enjoy!




That's all for today! Until next time, good luck and train hard!

A video that Blackeroni did for us on how to get your reflexes up. We've talked about some of these things in previous workouts, but it's good to hear someone else's take on it.


Enjoy!




That's all for today! Until next time, good luck and train hard!

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 7

Find Week 6 here!

We're moving on up.  Six weeks down, only 150 more to go!

Get your asses in gear!!!!

Day 43

1. 100 Wide Push-ups
2. 100 Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible

<<MONSTER EVENT- Defeat an octopus monster!!! Grab it by the tentacles, beat the crap out of it, and drag it back to the water!

1. Alternating Waves w/Battle Ropes- 1 Minute
2. Heavy Bag Striking- 1 Minute
3. 40 Meter Sled Pull w/200#

--4 Rounds>>

Day 44

1. 10 Plyo Push-ups
2. 10 Sit-ups
3. 10 Jump Squats
4. 1 km Running

--10 Rounds

Day 45

1. 100 Push-ups (Regular push-ups to failure, then knee push-ups to failure, then counter push-ups until you reach 100 reps.)
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 46

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps

1. Push-ups
2. Sit-ups 
3. Squats

(1 Push-up, 1 Sit-up, 1 Squat, 2 Push-ups, 2 Sit-ups, 2 Squats, 3 Push-ups, 3 Sit-ups... etc.)

Then, 

10 km Running

 

Day 47

1. 10 Push-ups w/15#
2. 10 Sit-ups w/15#
3. 10 Squats w/15#

--10 Rounds of Calisthenics, then

1. 800 Meters Running
2. 200 Meters Back Peddle

--10 Rounds 

Day 48

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

<<MONSTER EVENT- Fight a heavily armed anti-government terrorist. Dodge gunfire, get close, and kick his ass!

1. 5 Burpee Broad Jumps (Do a burpee and then jump as far as you can forward at the top.)
2. 10 Meter Back Peddle
3. 25 Meter Army Crawl
4. 10 Burpee Broad Jumps
5. 20 Meter Back Peddle
6. 50 Meter Army Crawl
7. 50 Heavy Bag Strikes>>

Day 49
Same as Day 7 from Week 1.

Find Week 6 here!

We're moving on up.  Six weeks down, only 150 more to go!

Get your asses in gear!!!!

Day 43

1. 100 Wide Push-ups
2. 100 Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible

<<MONSTER EVENT- Defeat an octopus monster!!! Grab it by the tentacles, beat the crap out of it, and drag it back to the water!

1. Alternating Waves w/Battle Ropes- 1 Minute
2. Heavy Bag Striking- 1 Minute
3. 40 Meter Sled Pull w/200#

--4 Rounds>>

Day 44

1. 10 Plyo Push-ups
2. 10 Sit-ups
3. 10 Jump Squats
4. 1 km Running

--10 Rounds

Day 45

1. 100 Push-ups (Regular push-ups to failure, then knee push-ups to failure, then counter push-ups until you reach 100 reps.)
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 46

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps

1. Push-ups
2. Sit-ups 
3. Squats

(1 Push-up, 1 Sit-up, 1 Squat, 2 Push-ups, 2 Sit-ups, 2 Squats, 3 Push-ups, 3 Sit-ups... etc.)

Then, 

10 km Running

 

Day 47

1. 10 Push-ups w/15#
2. 10 Sit-ups w/15#
3. 10 Squats w/15#

--10 Rounds of Calisthenics, then

1. 800 Meters Running
2. 200 Meters Back Peddle

--10 Rounds 

Day 48

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

<<MONSTER EVENT- Fight a heavily armed anti-government terrorist. Dodge gunfire, get close, and kick his ass!

1. 5 Burpee Broad Jumps (Do a burpee and then jump as far as you can forward at the top.)
2. 10 Meter Back Peddle
3. 25 Meter Army Crawl
4. 10 Burpee Broad Jumps
5. 20 Meter Back Peddle
6. 50 Meter Army Crawl
7. 50 Heavy Bag Strikes>>

Day 49
Same as Day 7 from Week 1.

reade more... Résuméabuiyad

DEADPOOL WORKS OUT IN THE GYM!! | Tough Like The Toonz: EP 8

Deadpool takes an opportunity to jack Jax's show from him to show us how to get dat booty. Fortunately, he let JaxBlade live, so we'll be able to see more Tough Like the Toonz in the future.

WARNING: Gratuitous booty ahead!!



If you put the work in, you too can look bootylicious in a skin-tight superhero outfit!  A lot of people neglect glute-specific training and, thus, do not really have the ability to activate the glutes during athletic activity. Make sure you remedy that!!

Until next time, good luck and train hard!

Deadpool takes an opportunity to jack Jax's show from him to show us how to get dat booty. Fortunately, he let JaxBlade live, so we'll be able to see more Tough Like the Toonz in the future.

WARNING: Gratuitous booty ahead!!



If you put the work in, you too can look bootylicious in a skin-tight superhero outfit!  A lot of people neglect glute-specific training and, thus, do not really have the ability to activate the glutes during athletic activity. Make sure you remedy that!!

Until next time, good luck and train hard!

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 6

See Week 5 here!

You're getting stronger, little by little, so keep with it. You're probably finding that the days of just 100 Push-ups, Sit-ups, Squats, and 10 km Running are getting easier and easier. Keep it up!

One more week closer to complete domination of your foes. 

Day 36

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 37

1. Jog 100 Meters
2. Sprint 100 Meters
3. Side Shuffle Left 100 Meters 
4. Side Shuffle Right 100 Meters
5. Back Peddle 100 Meters
6. Run 500 Meters
7. 10 Push-ups
8. 10 Sit-ups
9. 10 Squats

--10 Rounds

<<HERO EVENT- Dig a hole to get to a broken water main and turn it off with the cut-off valve.

1. Dig with a shovel for 30 Minutes
2. Perform 10 Seated Cable Rows or Bent Over Rows at 150#>>

Day 38

1. 100 Diamond Push-ups (Regular push-ups to failure, then knee push-ups to failure, then counter push-ups to failure.)
2. 100 Straight-Leg Sit-ups
3. 100 Sumo Squats
4. 10 km Running

--Complete in as few sets as possible

Day 39

5 km Running, then

1. 5 Push-ups w/15#
2. 5 Sit-ups w/15#
3. 5 Squats w/15#

--20 Rounds of Calisthenics, then

5 km Running

<<MONSTER EVENT- Beat a gang of thugs who are terrorizing a city block.

1. 3 Minutes Shadowboxing or Heavy Bagwork
2. Throw 60# Heavy Bag 5 times.

--5 Rounds>>

Day 40

1. 100 Hindu Push-ups
2. 100 Sit-ups
3. 100 Hindu Squats
4. 9 km Running
5. 1 km Backwards Running

--Complete in as few sets as possible

Day 41

1. 20 Push-ups w/5#
2. 20 Sit-ups w/5#
3. 20 Squats w/5#
4. 2 km Running

--5 Rounds

Day 42

Same as Day 7 from Week 1.

See Week 5 here!

You're getting stronger, little by little, so keep with it. You're probably finding that the days of just 100 Push-ups, Sit-ups, Squats, and 10 km Running are getting easier and easier. Keep it up!

One more week closer to complete domination of your foes. 

Day 36

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 37

1. Jog 100 Meters
2. Sprint 100 Meters
3. Side Shuffle Left 100 Meters 
4. Side Shuffle Right 100 Meters
5. Back Peddle 100 Meters
6. Run 500 Meters
7. 10 Push-ups
8. 10 Sit-ups
9. 10 Squats

--10 Rounds

<<HERO EVENT- Dig a hole to get to a broken water main and turn it off with the cut-off valve.

1. Dig with a shovel for 30 Minutes
2. Perform 10 Seated Cable Rows or Bent Over Rows at 150#>>

Day 38

1. 100 Diamond Push-ups (Regular push-ups to failure, then knee push-ups to failure, then counter push-ups to failure.)
2. 100 Straight-Leg Sit-ups
3. 100 Sumo Squats
4. 10 km Running

--Complete in as few sets as possible

Day 39

5 km Running, then

1. 5 Push-ups w/15#
2. 5 Sit-ups w/15#
3. 5 Squats w/15#

--20 Rounds of Calisthenics, then

5 km Running

<<MONSTER EVENT- Beat a gang of thugs who are terrorizing a city block.

1. 3 Minutes Shadowboxing or Heavy Bagwork
2. Throw 60# Heavy Bag 5 times.

--5 Rounds>>

Day 40

1. 100 Hindu Push-ups
2. 100 Sit-ups
3. 100 Hindu Squats
4. 9 km Running
5. 1 km Backwards Running

--Complete in as few sets as possible

Day 41

1. 20 Push-ups w/5#
2. 20 Sit-ups w/5#
3. 20 Squats w/5#
4. 2 km Running

--5 Rounds

Day 42

Same as Day 7 from Week 1.

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 5

See Week 4 of OPM Training Program here!

Week 5... you mean, we're still going?!

If you guys have been keeping up with this so far, you should be finding that you're in remarkably better shape even after just four weeks of training. You guys should be taking additional time to stretch every day and making sure that you are eating a wide variety of good foods, including lean meats, fruits, vegetables, whole grains, nuts and seeds, and plenty of water. Keep at it!!

Day 29-

1. 100 Push-ups 
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 30-

1. 25 Push-ups
2. 25 Sit-ups
3. 25 Squats
4. 2.5 km Running
5. Rest 2 Minutes

--5 Rounds, try to complete the individual rounds as fast as possible

<<HERO EVENT- Use a rowboat to save a drowning child from a lake and deliver him to medical attention!

1. Row 1000 Meters, as fast as possible
2. Carry 50# Sandbag 100 Meters>>

Day 31-

1. 100 Wide Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible

Day 32-

5 km Running

1. 10 Push-ups w/10#
2. 10 Sit-ups w/10#
3. 10 Squats w/10#

--10 Rounds of Calisthenics, then

5 km Running

Day 33-

1. Sprint 200 Meters
2. 10 Push-ups
3. 10 Sit-ups
4. 10 Squats
5. Jog 800 Meters

--10 Rounds, 90 Seconds Rest Between Rounds

Day 34-

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

<<MONSTER EVENT- Defeat a rock monster with a sledgehammer, random objects, and hand-to-hand combat while dodging attacks!

1. 25 Downward Sledgehammer Swings to Tire or Large Stone
2. 15 Max Distance Throws of 50# Sandbag
3. 10 Front or Side Kicks per side to Heavy Bag
4. 5 Burpees

--As Many Rounds As Possible in 15 Minutes>>

Day 35- 

Same as Day 7 from Week 1.

See Week 4 of OPM Training Program here!

Week 5... you mean, we're still going?!

If you guys have been keeping up with this so far, you should be finding that you're in remarkably better shape even after just four weeks of training. You guys should be taking additional time to stretch every day and making sure that you are eating a wide variety of good foods, including lean meats, fruits, vegetables, whole grains, nuts and seeds, and plenty of water. Keep at it!!

Day 29-

1. 100 Push-ups 
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 30-

1. 25 Push-ups
2. 25 Sit-ups
3. 25 Squats
4. 2.5 km Running
5. Rest 2 Minutes

--5 Rounds, try to complete the individual rounds as fast as possible

<<HERO EVENT- Use a rowboat to save a drowning child from a lake and deliver him to medical attention!

1. Row 1000 Meters, as fast as possible
2. Carry 50# Sandbag 100 Meters>>

Day 31-

1. 100 Wide Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible

Day 32-

5 km Running

1. 10 Push-ups w/10#
2. 10 Sit-ups w/10#
3. 10 Squats w/10#

--10 Rounds of Calisthenics, then

5 km Running

Day 33-

1. Sprint 200 Meters
2. 10 Push-ups
3. 10 Sit-ups
4. 10 Squats
5. Jog 800 Meters

--10 Rounds, 90 Seconds Rest Between Rounds

Day 34-

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

<<MONSTER EVENT- Defeat a rock monster with a sledgehammer, random objects, and hand-to-hand combat while dodging attacks!

1. 25 Downward Sledgehammer Swings to Tire or Large Stone
2. 15 Max Distance Throws of 50# Sandbag
3. 10 Front or Side Kicks per side to Heavy Bag
4. 5 Burpees

--As Many Rounds As Possible in 15 Minutes>>

Day 35- 

Same as Day 7 from Week 1.

reade more... Résuméabuiyad

Call to Arms: The Prologue to the Fictional Fitness Revolution

Since 2007, the purpose of Real Anime Training has been to bring fitness knowledge and inspiration to anime and manga fans worldwide. And, either directly or indirectly, it has been fairly successful in doing so. We are the Original Anime Fitness Website. 

The first post on Real Anime Training ("Call to Arms") was posted May 9th, 2007.  It was me yelling out into the unknown, calling to those who would stand with me and shatter the stereotype of fat, weak nerds. It took some time, but people responded, little by little. 

Many people have gotten in shape while training like Goku, Ippo, Saitama, Rock Lee, or any number of other characters on this blog. Some of them have gone along to create their own Anime Training or Fictional Fitness content (JaxBlade and Blackeroni, for instance).  Some have used Real Anime Training as a resource in writing and for training motivation and inspiration. 

We've made workouts based on anime, cartoons, and video games, built to mimic the training of individual characters or inspired by those characters' personalities. These workouts include various types of weight training, martial arts, calisthenics and running, swimming, climbing, and cycling. There are hundreds of workouts with more being added all the time. 

This is a new call to arms to anime fans, gamers, and nerds of all types. When I started this in 2007, I was all by myself.  NerdFitness didn't exist. JaxBlade hadn't yet become a Super Saiyan. Be A Game Character wasn't a player. DareBee wasn't even a thing. I know for a fact that some of the people who are in the Fictional Fitness world are here in some way because of Real Anime Training and perhaps more are, but that's not important. What is important is that there are many more people out there being nerdy as hell and in-shape and that is super freaking awesome!

There is a revolution coming and I'm happy to have been here since the beginning. More is coming, so you'd better be prepared. 

 

Since 2007, the purpose of Real Anime Training has been to bring fitness knowledge and inspiration to anime and manga fans worldwide. And, either directly or indirectly, it has been fairly successful in doing so. We are the Original Anime Fitness Website. 

The first post on Real Anime Training ("Call to Arms") was posted May 9th, 2007.  It was me yelling out into the unknown, calling to those who would stand with me and shatter the stereotype of fat, weak nerds. It took some time, but people responded, little by little. 

Many people have gotten in shape while training like Goku, Ippo, Saitama, Rock Lee, or any number of other characters on this blog. Some of them have gone along to create their own Anime Training or Fictional Fitness content (JaxBlade and Blackeroni, for instance).  Some have used Real Anime Training as a resource in writing and for training motivation and inspiration. 

We've made workouts based on anime, cartoons, and video games, built to mimic the training of individual characters or inspired by those characters' personalities. These workouts include various types of weight training, martial arts, calisthenics and running, swimming, climbing, and cycling. There are hundreds of workouts with more being added all the time. 

This is a new call to arms to anime fans, gamers, and nerds of all types. When I started this in 2007, I was all by myself.  NerdFitness didn't exist. JaxBlade hadn't yet become a Super Saiyan. Be A Game Character wasn't a player. DareBee wasn't even a thing. I know for a fact that some of the people who are in the Fictional Fitness world are here in some way because of Real Anime Training and perhaps more are, but that's not important. What is important is that there are many more people out there being nerdy as hell and in-shape and that is super freaking awesome!

There is a revolution coming and I'm happy to have been here since the beginning. More is coming, so you'd better be prepared. 

 

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 4

Continuation of the OPM Training Program from Week 3.

Call your friends, because it's time to train.

Day 22-

1. 100 Push-ups (When you fail doing normal push-ups, immediately move to knee push-ups. When you fail at knee push-ups, immediately move to counter push-ups.)
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 23-

1. 20 Hindu Push-ups
2. 20 Med Ball Toss Sit-ups @ 4# (Toss up at the top of the sit-up and catch it before laying back down.)
3. 20 Hindu Squats
4. 2 km Running

--5 Rounds

Day 24-

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

<<HERO EVENT- Flip wrecked cars right-side up and push them to the side of the road.

1. Flip a 300# tire
2. 25 Meter Push/Pull Sled @ 300#  

--5 Rounds>>

Day 25-

1. 5 Plyo Push-ups
2. 5 Sit-ups
3. 5 Jump Squats
4. 400 Meter Sprint
5. 400 Meter Recovery Jog

Day 26-

1. 100 Diamond Push-ups
2. 100 Sit-ups
3. 100 Close Stance Squats 
4. 10 km Running

--Finish in as few sets as possible

<<HERO EVENT-  Crank the motors of generators for people who have lost power.

• Throughout the day perform 100 Dumbbell Bent Over Rows on each side with 25#>>

Day 27-

5 km Running, then

1. 10 Push-ups w/10#
2. 10 Sit-ups w/10#
3. 10 Squats w/10#

--10 Rounds of Calisthenics, then

5 km Running

Day 28-

Same as Day 7 from Week 1.

Continuation of the OPM Training Program from Week 3.

Call your friends, because it's time to train.

Day 22-

1. 100 Push-ups (When you fail doing normal push-ups, immediately move to knee push-ups. When you fail at knee push-ups, immediately move to counter push-ups.)
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 23-

1. 20 Hindu Push-ups
2. 20 Med Ball Toss Sit-ups @ 4# (Toss up at the top of the sit-up and catch it before laying back down.)
3. 20 Hindu Squats
4. 2 km Running

--5 Rounds

Day 24-

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

<<HERO EVENT- Flip wrecked cars right-side up and push them to the side of the road.

1. Flip a 300# tire
2. 25 Meter Push/Pull Sled @ 300#  

--5 Rounds>>

Day 25-

1. 5 Plyo Push-ups
2. 5 Sit-ups
3. 5 Jump Squats
4. 400 Meter Sprint
5. 400 Meter Recovery Jog

Day 26-

1. 100 Diamond Push-ups
2. 100 Sit-ups
3. 100 Close Stance Squats 
4. 10 km Running

--Finish in as few sets as possible

<<HERO EVENT-  Crank the motors of generators for people who have lost power.

• Throughout the day perform 100 Dumbbell Bent Over Rows on each side with 25#>>

Day 27-

5 km Running, then

1. 10 Push-ups w/10#
2. 10 Sit-ups w/10#
3. 10 Squats w/10#

--10 Rounds of Calisthenics, then

5 km Running

Day 28-

Same as Day 7 from Week 1.

reade more... Résuméabuiyad

SMASH Workout Get Ripped like Little Mac, Jump Rope | Tough Like The Too...

Get ready to burn some fat with one of my favorite exercises of all time as JaxBlade takes us through some great coaching queues for skipping rope!







That's all for today! Until next time, good luck and train hard!

Get ready to burn some fat with one of my favorite exercises of all time as JaxBlade takes us through some great coaching queues for skipping rope!







That's all for today! Until next time, good luck and train hard!

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 3

This is a continuation of the OPM Training Program. You can find the 2nd Week here.

More of the same, but a little better all the time.

Day 15-

1. 5 km Running
2. 100 Push-ups
3. 100 Sit-ups
4. 100 Squats
5. 5 km Running

--in as few sets as possible.

<<HERO EVENT- Carry an old lady's grocery's home!

1. 1600 Meter Farmer's Carry w/30# DBs
2. Climb 20 Steps w/30# DBs in hands>> 

Day 16-

1. 1 km Running
2. 40 Push-ups
3. 40 Sit-ups
4. 40 Squats
5. 2 km Running
6. 30 Push-ups
7. 30 Sit-ups
8. 30 Squats
9. 3 km Running
10. 20 Push-ups
11. 20 Sit-ups
12. 20 Squats
13. 4 km Running
14. 10 Push-ups
15. 10 Sit-ups
16. 10 Squats

Day 17-

5 km Running, then

1. 10 Wide Push-ups
2. 10 Butterfly Sit-ups
3. 10 Sumo Squats
4. 500 Meter Run

--10 Rounds

<<MONSTER EVENT- 

1. 5 Minutes Shadowboxing or Heavy Bagwork
2. 20 Medicine Ball Slams w/20# Med Ball
3. 3 Minutes Shadowboxing or Heavy Bagwork
4. 20 Medicine Ball Slams w/20# Med Ball
5. 1 Minute Shadowboxing or Heavy Bagwork>>

Day 18-

1. 100 Meter Sprint
2. 100 Meter Backpeddle
3. 100 Meter Side Shuffle (Left)
4. 100 Meter Side Shuffle (Right)
5. 100 Meter Jog
6. 5 Plyo Push-ups
7. 5 Sit-ups
8. 5 Jump Squats

--20 Rounds

Day 19-

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--in as few sets as possible

<<HERO EVENT-  Save an injured construction worker from broken scaffolding.

1. Climb 100 Total Feet of Rope or Rock Wall OR do 25 Pull-ups
2. Hold a Deadlift in the top position w/135-225# for MAX Time 

The deadlift hold mimics lowering the man down by a rope to the bottom.>>

Day 20-

5 km Running, then

1. 5 Push-ups w 10#
2. 5 Push-ups w/10#
3. 5 Squats w/10 #

--20 Rounds of Calisthenics, then

5 km Running

Day 21-

Same as Day 7 from Week 1

This is a continuation of the OPM Training Program. You can find the 2nd Week here.

More of the same, but a little better all the time.

Day 15-

1. 5 km Running
2. 100 Push-ups
3. 100 Sit-ups
4. 100 Squats
5. 5 km Running

--in as few sets as possible.

<<HERO EVENT- Carry an old lady's grocery's home!

1. 1600 Meter Farmer's Carry w/30# DBs
2. Climb 20 Steps w/30# DBs in hands>> 

Day 16-

1. 1 km Running
2. 40 Push-ups
3. 40 Sit-ups
4. 40 Squats
5. 2 km Running
6. 30 Push-ups
7. 30 Sit-ups
8. 30 Squats
9. 3 km Running
10. 20 Push-ups
11. 20 Sit-ups
12. 20 Squats
13. 4 km Running
14. 10 Push-ups
15. 10 Sit-ups
16. 10 Squats

Day 17-

5 km Running, then

1. 10 Wide Push-ups
2. 10 Butterfly Sit-ups
3. 10 Sumo Squats
4. 500 Meter Run

--10 Rounds

<<MONSTER EVENT- 

1. 5 Minutes Shadowboxing or Heavy Bagwork
2. 20 Medicine Ball Slams w/20# Med Ball
3. 3 Minutes Shadowboxing or Heavy Bagwork
4. 20 Medicine Ball Slams w/20# Med Ball
5. 1 Minute Shadowboxing or Heavy Bagwork>>

Day 18-

1. 100 Meter Sprint
2. 100 Meter Backpeddle
3. 100 Meter Side Shuffle (Left)
4. 100 Meter Side Shuffle (Right)
5. 100 Meter Jog
6. 5 Plyo Push-ups
7. 5 Sit-ups
8. 5 Jump Squats

--20 Rounds

Day 19-

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--in as few sets as possible

<<HERO EVENT-  Save an injured construction worker from broken scaffolding.

1. Climb 100 Total Feet of Rope or Rock Wall OR do 25 Pull-ups
2. Hold a Deadlift in the top position w/135-225# for MAX Time 

The deadlift hold mimics lowering the man down by a rope to the bottom.>>

Day 20-

5 km Running, then

1. 5 Push-ups w 10#
2. 5 Push-ups w/10#
3. 5 Squats w/10 #

--20 Rounds of Calisthenics, then

5 km Running

Day 21-

Same as Day 7 from Week 1

reade more... Résuméabuiyad

One-Punch Man Training Program- Week 2

This is the continuation of the One-Punch Man Training Program. You can find the first week here.  This week introduces "Monster Events" and "Hero Events," where you will have to perform tasks that a hero would perform to save the day. At this point, Saitama did not have the ability to OHKO bad guys, so those problems would be serious things for him to deal with at this stage in his training.

Get that grind!

Day 8-

1. 100 Push-ups (At whatever number you fail, immediately switch to knee push-ups. When you fail there, immediately switch to counter push-ups. Finish your push-ups here in as few sets as possible.)
2. 100 Sit-ups
3. 100 Squats 
4. 10 km Running at Easy Pace 

--Complete in as few sets as possible

<<HERO EVENT- Save a child from fallen rubble!

1. Deadlift a total of 5,000# in whatever number of sets, reps, or weights. (For example, you could do a 200# Deadlift for 25 total reps, spread out between 5 sets OR you could Deadlift 250# for 20 total reps)
2. Carry 50# Sandbag for 400 Meters (imitating carrying the child to safety)>>

Day 9- 

1. 5 km Running, then 

• 10 Push-ups w/5# (Vest or Backpack)
• 10 Sit-ups w/5# (Dumbell or Plate)
• 10 Squats w/5# (Dumbbell or Vest)

--10 Rounds of Calisthenics, then

2. 5 km Running

Day 10-

1. 100 Diamond Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Complete in as few sets as possible

Day 11-

1. 10 Diamond Push-ups
2. 10 Sit-ups w/15#
3. 10 Close Stance Squats
4. 20 Close Push-ups
5. 20 Sit-ups w/10#
6. 20 Hindu Squats
7. 30 Push-ups
8. 30 Sit-ups w/5#
9. 30 Squats
10. 40 Wide Push-ups
11. 40 Sit-ups
12. 40 Sumo Squats
13. 10 km Running at Easy Pace

<<MONSTER EVENT-  10 Minutes Shadowboxing or Heavy Bag Work >>

Day 12-

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Complete in as few sets as possible

Day 13-

1. 400 Meter Run x 5 as fast as possible, 1 Minute Rest Between Sets
2. 30 Push-ups/Sit-ups/Squats
3. 200 Meters x 5 as fast as possible, 1 Minute Rest Between Sets
4. 30 Push-ups/Sit-ups/Squats
5. 100 Meters x 5 as fast as possible, 1 Minute Rest Between Sets
6. 30 Push-ups/Sit-ups/Squats
7. 50 Meters x 5 as fast as possible, 30 Seconds Rest Between Sets
8. 10 Push-ups/Sit-ups/Squats
9. 25 Meters x 5 as fast as possible, 30 Seconds Rest Between Sets
10. 6125 Meters Running at Easy Pace

Day 14-

Same as Day 7 from Week 1.

This is the continuation of the One-Punch Man Training Program. You can find the first week here.  This week introduces "Monster Events" and "Hero Events," where you will have to perform tasks that a hero would perform to save the day. At this point, Saitama did not have the ability to OHKO bad guys, so those problems would be serious things for him to deal with at this stage in his training.

Get that grind!

Day 8-

1. 100 Push-ups (At whatever number you fail, immediately switch to knee push-ups. When you fail there, immediately switch to counter push-ups. Finish your push-ups here in as few sets as possible.)
2. 100 Sit-ups
3. 100 Squats 
4. 10 km Running at Easy Pace 

--Complete in as few sets as possible

<<HERO EVENT- Save a child from fallen rubble!

1. Deadlift a total of 5,000# in whatever number of sets, reps, or weights. (For example, you could do a 200# Deadlift for 25 total reps, spread out between 5 sets OR you could Deadlift 250# for 20 total reps)
2. Carry 50# Sandbag for 400 Meters (imitating carrying the child to safety)>>

Day 9- 

1. 5 km Running, then 

• 10 Push-ups w/5# (Vest or Backpack)
• 10 Sit-ups w/5# (Dumbell or Plate)
• 10 Squats w/5# (Dumbbell or Vest)

--10 Rounds of Calisthenics, then

2. 5 km Running

Day 10-

1. 100 Diamond Push-ups
2. 100 Straight-Leg Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Complete in as few sets as possible

Day 11-

1. 10 Diamond Push-ups
2. 10 Sit-ups w/15#
3. 10 Close Stance Squats
4. 20 Close Push-ups
5. 20 Sit-ups w/10#
6. 20 Hindu Squats
7. 30 Push-ups
8. 30 Sit-ups w/5#
9. 30 Squats
10. 40 Wide Push-ups
11. 40 Sit-ups
12. 40 Sumo Squats
13. 10 km Running at Easy Pace

<<MONSTER EVENT-  10 Minutes Shadowboxing or Heavy Bag Work >>

Day 12-

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Complete in as few sets as possible

Day 13-

1. 400 Meter Run x 5 as fast as possible, 1 Minute Rest Between Sets
2. 30 Push-ups/Sit-ups/Squats
3. 200 Meters x 5 as fast as possible, 1 Minute Rest Between Sets
4. 30 Push-ups/Sit-ups/Squats
5. 100 Meters x 5 as fast as possible, 1 Minute Rest Between Sets
6. 30 Push-ups/Sit-ups/Squats
7. 50 Meters x 5 as fast as possible, 30 Seconds Rest Between Sets
8. 10 Push-ups/Sit-ups/Squats
9. 25 Meters x 5 as fast as possible, 30 Seconds Rest Between Sets
10. 6125 Meters Running at Easy Pace

Day 14-

Same as Day 7 from Week 1.

reade more... Résuméabuiyad

One Punch Man Workout Master Post

Saitama's Training (Video)
Superhero Registry Exam Workout

One-Punch Man Training Program

1. Week 1
2. Week 2
3. Week 3
4. Week 4
5. Week 5
6. Week 6
7. Week 7
8. Week 8
9. Week 9
10. Week 10
11. Week 11

Workouts will be added to this list as they are completed/I have time to add them. 

Saitama's Training (Video)
Superhero Registry Exam Workout

One-Punch Man Training Program

1. Week 1
2. Week 2
3. Week 3
4. Week 4
5. Week 5
6. Week 6
7. Week 7
8. Week 8
9. Week 9
10. Week 10
11. Week 11

Workouts will be added to this list as they are completed/I have time to add them. 

reade more... Résuméabuiyad