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Anime Inspired Full Body Calisthenics Workout: Power Up


Young Gohan Super Saiyan Powering Up

Behind the Workout:

If warriors continue to remain consistent with their journey, they will eventually surpass the basics and power up. This full body calisthenics workout will challenge cosplay warriors to progress into more advance exercises requiring them to dig deeper for more strength, endurance, power and a stronger mindset similar to the day when Gohan surpassed his own power and abilities.


Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a calisthenics workout at least 3x/week at minimum.


Training Equipment:

Pull up bar

Plyo box


Calisthenics Workout Details:

Complete 10-15 repetitions for each exercise

Complete 3-4 sets for each superset

Rest 60-90 seconds between each superset


The Calisthenics Workout:

Superset 1: Pull Up + Supported Pistol Squat

Superset 2: Dragon Push Up + Plank Leg Lifts

Superset 3: Austratlian Rows + Box Jumps


Exercise Alternatives:

If some of the exercises are to advance, equipment is limited or regression is required through later sets, here are some exercise regressions.


Pull Up > Dead Hang

Supported Pistol Squat > Split Squat

Dragon Push Up > Push Up + Mt. Climber

Box Jumps > Squat Jumps



Anime inspired calisthenics workout challenging cosplayers to complete 6 calisthenics exercises.

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.

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