One Punch Man Workout OPTIMIZED By A Personal Trainer

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Is the One Punch Man workout worth doing? Or even more important to ask: is Saitama's workout possible? What about is it possible to do when you're a husband, father and homeowner like myself?

The answer is a resounding NO. In fact, I'd bet that most people out there don't even have time to run a 10k run every day - unless they're an endorsed athlete, of course - and even then, that's only part of Saitama's workout.

Saitama is too strong to satisfy his own desire to have a challenging fight, and the writers of One Punch Man chalk that up to his grueling daily workout of:

• 100 push-ups
• 100 squats
• 100 sit-ups
• 10 km run

But in all honesty, that workout isn't that impressive nor is it even intelligent to do. The 3 resistance exercises may be done at a high volume, but the results would still be mediocre at best. And the idea of running 10 km every single day? That's just absurd.

In this video, I show how I've OPTIMIZED the one punch man workout to make it more time efficient, safer and even more very effective. And the only equipment I use is a pull-up bar and my StrongBlocks (parallettes). The main differences are:

• added a pulling exercise
• changed up the core exercise
• do the resistance exercises in a circuit
• add light jogging / HIIT / Sprints at the end

The result is a very challenging workout that has plenty of BALANCED resistance training and enough cardio to get you shredded!

I hope you enjoy the video :)

-Ryan

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Saitama costume art for thumbnail by Ayaka Yukiharo
See more of Ayaka's amazing artwork on Deviant Art!

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Background music in this video:
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
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[Shuzosh]

I thought the guy in the thumbnail was Johnny Sins..Sorry dude.

[Peter.H___]

Please tell me I’m not the only one that thought this guy was Johnny Sins

[TheRealGuywithoutaMustache]

"If you really want to become strong, stop caring about what others think about you. Living your life has nothing to do with what others think.”


-Saitama

[stablestoic]

To train the body, first one must train the mind.

[camillarich]

It's not about physique, it's about being healthy enough to take out monsters with only one punch!

[unlucki]

Johnny sins "I'm going to train like saitama"
Immediately changes workout...

[guisspino]

I’m convinced the writers made this workout not be be “optimal” but to be attainable for kids, but still challenging. That’s why there are no pull-ups, most children just can’t do that yet.

[visionsports]

I love fitness and taking care of my body. The way you explain is easy to understand. The combination of excercises is excellent. The routine is great to follow up. Thank you!

[andrewmorrisey]

Everyone forgets no air-conditioning and no heating when it comes to this routine.

[DDA_TRAD]

I was doing 9k of jogging once per two days and when I tried to transition into every day I lasted a week before cutting my right feet tendons and not being able to run ever again... just because I tried to "go on running even if it hurts" like Saitama said. Don't run if it hurts, it's not smart.

[Videohead-eqcy]

I do Super High Intensity Interval Training, or SHIIT

[Peter.H___]

Video starts: “I’m Ryan”

Me: *in complete disbelief*

Also me: I thought this was Johnny

[SWonYT]

I've been doing a modified version of the Sietama workout for 40 days as of today, and I have seen some results. I'm going to try this instead because it seems much more efficient.


If anyone wonders what I've modified I changed the sit-ups to crunches (all different types, and sometimes planks) and I had to stop doing squats about a week ago because my left hip flexor was in pain, so I switched it to glute bridges, single leg glue bridges, mule kicks and things of that nature.
I have not attempted any running during the entire 40 day span of this workout.



Results: I've noticed my upper body shedding a little fat, (but my stomach still pertrudes a little) when I flex I can see my obliques, and I sleep better. Also, my mind is a lot more positive, and I focus on eating better because I don't want to lose progress. I still eat whatever I like (for instance, I think I had 12 Starbursts yesterday. I'm not that serious) I also make a conscious effort to not skip breakfast, even though I will sleep in on the weekends. I've been drinking a lot more water too, so mentally, it makes me work harder.


Tonight when I workout, I am going to try it your way, because it makes a lot more sense, and I may see better results.

[unwaveringdiscipline]

Well, i WAS looking for a full body routine to get back my top rep numbers. Guess the hair will have to go

[totazzacco]

Thanks for a good optimization! OMP workout needed pullups too. I dont really care if OMPW was a joke as some say - it still is a challenge.
I've tried 100 pushups a day for two weeks (bad character-should have been 30 Days) and increased max reps from 20 to 43 so it is working.

[thedon]

For core, I mostly do hanging leg raises, they're AWESOME! You get a good forearm / grip workout and awesome full ab workout too.

[shiroemiyaa]

The secret of Saitama IS that he erased his own limits

[micktrickmp]

This indirectly is brilliant to get kids understanding how the body works within exercise and fun.

[PedroGomes-spxf]

well, to be fair, the goal of one punch man is to make fun of over powered anime protagonists and that's the reason why his workout is not the best, its part of the joke

[johnwicked]

SOMEBODY STOP HIM HES GOING TO BECOME A GOD