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Full Body Calisthenics Workout: Warrior Awakening

Full Body Calisthenics Workout Warrior Awakening

This anime inspired full body calisthenics workout, Warrior Awakening can help warriros build muscular strength, muscular endurance and muscular aestehtics like Dragon Ball's warrior, Uub.

Every warrior will start their journey from ground zero but as they continue to train and remain consistent with their plan, the warrior will reach an awakening and realize the potential they have, very similar to Dragon Ball's young warrior, Uub. After Majin Buu was defeated, Buu was reborn into the petite but spirited warrior, Uub. After going toe-to-toe with Goku in the World Tournament, Uub became Goku's pupil and transformed into a stronger, more powerful warrior. This anime inspired full body calisthenics workout, Warrior Awakening will have warriors complete a series of essential calisthenics exercises to increase overall strength, endurance and mobility to awaken their inner warrior like Uub.

Who's This For?

This workout is suitable for all levels.

Workout Benefits:

Improve overall muscular strength

Improve overall muscular endurance

Build muscular aesthetics

Increase mobility

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

Calisthenics Workout Details:

Complete 10-15 repetitions for each exercise

Complete 3-4 sets for each superset

Rest 60-90 seconds between each superset


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.

Calisthenics Workout:

Superset 1: Push Up Back Row + Sumo Squat

Superset 2: Pull Up + Prone Hamstring Curls

Superset 3: Pike Press + Squat Hold

Exercise Alternatives:

If some of the exercises are too advance or equipment is limited, below are some exercise alternatives to regress a movement.

Pull Up > Dead Hang

Pike Press > Elevated Push Ups

Coach Saikou Notes:

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

  • During the push up back row, bring the elbow up high past your back.

  • During the sumo squat, point your toes slightly outward to target hamstrings.

  • During prone hamstring curl, do your best to elevate and keep your quads off the ground as your complete all repetitions of each curl.

  • During the pike press, place weight above your shoulders and keep legs straight as possible.

  • If you are still at a level where you cannot complete 1 pull up, you can complete supported pull ups as an alternative by utilizing a pull up band or having someone properly support you.

Full Body calisthenics workout warrior awakening

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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