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Fight Fit Workout: Punch Out


One Punch Man Punching

This anime inspired fight fit workout, will challenge warriors to train their hands to move like the one and only, Saitama from One Punch Man.


This anime inspired Fight Fit workout was inspired by the fight skills of One Punch Man's, Saitama. Although Saitama can knock out his opponents with just One Punch, it was still imperative for him to consistently train in hand-to-hand combat implementing various punch combinations. This fight fit workout, Punch Out will challenge warriors to train a variety of punch combinations that can improve speed, agility, strength and power in hand-to-hand combat.


Who's This For?

Suitable for all levels


Workout Benefits:

Practice hand skills

Improve cardiovascular endurance

Improve muscular endurance


Workout Implementation:

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


Training Equipment:

Punching Bag

Boxing Gloves

Hand wraps


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.


The Workout:

Round 1: Jab + Cross + Hook + Uppercut

Round 2: Jab + Cross + Hook + Uppercut + Hook + Cross

Round 3: Jab + Cross + Hook + Bob & Weave + Uppercut + Hook + Cross

Clinch Exercise: Straight Punches


Coach Saikou Notes:

  • When executing punches, always return each punch back to your chin.

  • When executing the bob and weave, bend at your knees, not your hips, to duck under punches.

  • When bobbing and weaving, keep hands at face for consistent protection.



Anime inspired kickboxing workout challenging cosplayers to complete 3 rounds of kickboxing.


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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