Baki Hanma Workout

This anime inspired workout was inspired by the street brawler, Baki Hanma.

If you’ve ever watched Baki Hanma, you know it’s not just a show. Baki Hanma is a brutal, no-holds-barred tribute to raw strength, unbreakable will, and pushing the human body beyond its limits. Baki doesn’t train to improve muscular aesthetics—he trains to dominate the world of fighters. Every rep, every drop of sweat is a step closer to becoming a warrior who laughs in the face of pain and thrives in the chaos of combat.

Who's This For?

This Baki Hanma workout was created for those anime warriors who are comfortable pushing their current fitness level and have mastered the basics in martial arts and calisthenics. Warriors should regress movements and modify repetitions based on their current fitness level for the best, but challenging, experience.

Baki Hanma Workout Benefits:

Measure cardiovascular endurance

Challenge muscular endurance

Challenge speed and agility

Workout Implementation:

Any of Initial Mile's fitness challenges can be completed once a week, bi-weekly or even monthly to test your skills and fitness levels.

Training Equipment:

Dumbbells

Jump Rope

Punching Bag

Workout Details:

Complete one set for each exercise in sequential format with minimal rest between each exercise. The goal is to complete the fitness challenge as fast as you can.

Warm Up:

Complete a 5 minute warm up or complete Initial Mile's Total Body Warm Up.

Cool Down:

Complete a 5 minute cool down or complete Initial Mile's Chi Flow Yoga Routine.

Baki Hanma Workout:

Jump Rope

Dumbbell Squats

Rocket Push Ups

Crow Pose

Round House Kicks

Punches

Exercise Alternatives:

If regression is required or equipment is limited, below are some alternative exercises:

Jump Rope > Shadow Jump Rope

Dumbbell Squats > Bodyweight Squats > Squat Hold

Crow Pose > Crow Pose with Support > Single Leg Plank

Training Notes:

• Follow a 1-1 repetition count. Count 1 second up and 1 second down. In other words, 1 second on the concentric movement and 1 second on the eccentric movement.

• When completing the rocket push ups, complete one push up then rock hips back to heels then return to the start position and complete one push up and repeat.

• During the push-up, inhale on the lowering phase and exhale on the lifting/pushing phase while rocking the hips back to heels.

• Use medium to heavy weight for the dumbbell squats.

• If you're completing the crow pose with support, place one foot on yoga block with the opposite leg on arm.

  
  

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.