1 Punch + Casual (Beginner) Bodyweight Workout Program
The 1 Punch + workout series is a 4 week, bodyweight program. It is based on the OG anime meme workout, but we’ve turned it into a fully fledged, professionally written, intelligent program that will guide you to your goals, regardless of what level you’re at.
INCLUDED:
- Full 4 week workout program
- Full 4 Week Running Program
- Full HIIT program
- Full write up of program, rationales, and theory.
- Links to video library
- Warm up Routine (package sent through email)
- Basic Nutrition Guide (package sent through email)
1 Punch + Casual: BEGINNER 4 week program, end result is being able to do 100 GOOD QUALITY reps of each exercise in a single workout, and work up to your first 10km run.
Who? "I don't really have much experience working out and live a mostly sedentary lifestyle"
1 Punch + Contender: INTERMEDIATE 4 week program, end result is being able to do 100 of each exercise in 1 SINGLE SET and actively reduce 10km run time.
Who? "I’ve got a little experience working out and know the basics, I occasionally go to the gym and am moderately active"
1 Punch + Grandmaster: ADVANCED 4 week program that includes all of the stuff that your average gym goer SHOULD be doing, but isn’t: unilateral work, plyometrics, moving through different planes of motion, etc.
Who? "I know what I'm doing, currently go to the gym, and am relatively active"
ALL programs include educational content detailing not only how to run the program, but WHY the program is set up the way it is. Full diagrams, video breakdowns of exercises, graphs, etc, are all included.
When choosing a program, make sure that you are being honest with yourself about which level you're at. It’s always better to start more conservative and build up to a higher potential, than starting near your current potential and plateauing. We want a ramp to run up over time when it comes to our progress, not a wall to run into.
Be honest with your assessment, and always err on the conservative side and go with the lower level program if there is any question about where you currently stand.
***Note: if you're unable to commit to working out everyday, you can always do every other day, making the programs into 8 week programs!
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The 1 Punch + Workout series is based off of the workout in the One Punch Man anime. However, the original workout is not only unrealistic for most people to do, especially for those of us who haven't spent the time building that baseline level of fitness
"100 push ups, 100 sit ups, 100 squats, and a 10km run EVERY SINGLE DAY!!!"
First off, 10km is a hell of a long way to run, especially for a beginner lol, and while the 100 push ups/sit ups/squats are more manageable, we still need to build up our baseline work capacity.
Secondly, the exercise selection in the original program will likely result in exacerbating common issues that people who sit a lot (gamers, office workers, etc) have. I.e., LOW BACK PAIN, NECK PAIN, and WRIST PAIN. Additionally, the original program will also result in a "concave" physique, where the shoulders are internally rotated and the back is hunched over/rounded.
We've modified the exercise selection in order to help RESTORE proper posture, alleviate back pain, and build a foundation of strength.
No matter your experience level, this program will help you regain bodily function, develop strength, add on muscle, and reduce fat.
4 Week Bodyweight Workout Program