Body Weight Workouts for a Shonen Main Character - Shonen Lift

Body Weight Workouts for a Shonen Main Character

Welcome to the Shonen Body Weight Workout Program! With a combination of free-standing squats, push-ups, burpees, and cardio blasts. This regimen is designed to sculpt your physique and unleash your inner MC. Committing to these exercises, you'll build strength, endurance, and agility, transforming into the hero you've always admired. Best of all, these workouts require no fancy equipment and can be completed during your free time throughout the day, making it perfect for those with busy schedules. So grab your training gear and get ready to embark on your journey to greatness!

Day 1: Leg Day - Unleash Your Inner Titan

  1. Free Standing Squats: Your foundational leg exercise. Start with regular squats, mix in lunges or one-legged squats (pistol squats), and goblin squats, grab a rock, back pack, whatever you have to add a little weight.

    • Reps and Sets: Aim for 3-4 sets of 8-12 reps for each variation. Adjust weight or resistance as needed.
  2. Burpees: A full-body burner that hits your legs, chest, shoulders, and core. From standing, drop into a squat, kick your legs back into a push-up position, do a push-up, then jump back to the squat position and explode upwards.

    • Reps and Sets: Incorporate 2-3 sets of 8-10 reps, focusing on explosive movements.

Day 2: Push-Up Palooza - Forge an Iron Chest

  1. Pushups: Sculpt your chest, shoulders, and triceps with various pushup variations. Start with close-grip diamond pushups, then widen your grip for wide-grip pushups, and elevate your feet for elevated pushups.

    • Reps and Sets: Aim for 3-4 sets of 8-12 reps for each variation, maintaining proper form throughout.
  2. Burpees: Yup, you guessed it, more burpees! Keep the intensity high and the form tight as you power through another round of this full-body exercise.

    • Reps and Sets: Add 2-3 sets of 8-10 reps, focusing on explosive movements and maintaining a steady pace.

Day 3: Cardio Blast - Ignite Your Speed

  1. Sprints: Hit the ground running with sprints to torch calories and boost your cardiovascular health. Warm up with a light jog or dynamic stretches, then sprint as fast as you can for short bursts.

    • Workout Structure: Incorporate 6-8 sprints of 30-60 seconds each, with brief rest periods between sprints.
  2. Jumping Jacks: A light, full-body exercise to keep your heart rate up and engage your legs and chest. Start with your feet together and arms at your sides, then jump while spreading your legs and raising your arms overhead.

    • Reps and Sets: Perform 2-3 sets of 30-60 seconds each, focusing on maintaining a steady rhythm.

Remember to listen to your body and adjust the intensity and volume based on your fitness level and goals. And as always, prioritize proper form and technique to prevent injuries and maximize gains. Now go crush those workouts like the main character you are!

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