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Full Body Calisthenics Workout: Punch Power


Full Body Calisthenics Workout Punch Power

This anime inspired full body calisthenics workout, Punch Power, will challenge warriors to complete a series of exercises that can help improve punching power.


Goku can punch through mountains, Luffy can leverage his gears to increase his punching power, and Saitama can destroy opponents with just one punch. In our human world, we can also attain powerful punches however, it's imperative to understand that punching power does not only come from the arms but from our legs, core and rotational power. This full body calisthenics workout, Punching Power, will challenge warriors to complete a series of advance calisthenics exercises that can help improve overall punching power.


Who's This For?

Suitable for intermediate and advance levels


Workout Benefits:

Improve muscular endurance

Improve explosive power

Improve overall mobility

Improved coordination

Improved punching power





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


Punching Power Full Body Calisthenics Workout Details:

Complete 5-15 repetitions for each exercise

Complete 3-4 sets for each superset

Rest 60-90 seconds between each superset


Punching Power Full Body Calisthenics Workout:

1. Clap Push Ups + Negative Pull Ups

2. Squat Hold and Box Jump + Split Squats

3. Break Dancers + Extended Plank Hold


Punching Power Full Body Calisthenics Exercise Alternatives:

Clap Push Up > Pop Up Push Ups (No Clap) > Push Up Shoulder Tap

Break Dancers > Bear Crawls

Extended Plank Hold > Standard Plank Hold


Coach Saikou Notes:

  • Complete clap push ups on matted floor to absorb impact.

  • Plyo box should be at least knee height.

  • Arms should be placed above head during the extended plank hold.

  • Maintain a flat back and straight arms when performing the extended plank hold.

  • Always return to a proper quadruped hold when completing the break dancer exercise. This means, shoulders directly over straight arms and knees bent at 90 degrees.

  • Do not compensate form for number of repetitions completed. Listen to your body and rest as needed.





Full Body Calisthenics Workout Punch Power

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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