Saitama Hybrid Workout With a Twist
- Feb 20
- 3 min read
Updated: Mar 13
In the anime series, One Punch Man, Saitama becomes unbelievably strong by committing to a brutally simple daily routine: 100 push-ups, 100 sit-ups, 100 squats and a 10km run. He would do this every single day! No fancy smancy equipment. No complicated programming. Just consistency and his grit.
This type of simplicity of Saitama's training reminds us that getting stronger doesn't always require a complicated plan. Sometimes it just takes commitment and the desire to push beyond what you did the days or weeks before. Although Saitama's original workout has it's benefits, we put a twist on his workout to provide a bit more of balance and to touch other muscles within the body. Whether if you mastered his original workout or are in search of something slightly different, this workout will challenge you strength, endurance, speed and mental toughness!
Who's This For?
Suitable for all levels. Modify exercises and repetition suggestions as necessary.
Saitama Hybrid Workout Benefits:
Challenge your muscular strength, muscular endurance and cardio fitness.
Saitama Hybrid Workout Goals:
Complete the workout as fast as you can. Continue to train for 6-8 weeks and re-test the same workout to monitor your progress.
Workout Implementation:
To maintain balance between all other training practices, it’s recommended to complete our hybrid workouts at least once a month or use our hybrid workouts to change up your current training program to prevent any plateauing.
Training Equipment:
Pull Up Bar - View & Purchase Pull Up Bar
Plyo Box - View & Purchase Titan Plyo Box
Dumbbells - View & Purchase Adjustable Dumbbells
Workout Details:
Complete suggested repetitions provided.
Complete one set of each exercise in sequential format.
Rest minimal time between each exercise.
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.
Saitama Hybrid Workout
Run 1 mile
Push-Ups
Run 1 mile
Jump Squats
Run 1 mile
Pull-Ups
Run 1 mile
Dumbbell Lunges
Run 1 mile
Straight Punches
Run 1 mile
Exercise Alternatives:
If regression is required or equipment is limited, below are some alternative exercises:
Push Up > Knee Push Up
Pull Up > Standing Back Fly
Box Jumps > Jump Squats > Squats
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.
Inhale during the eccentric (lengthening/lowering/yielding) phase and exhale during the concentric (shortening/lifting/effort) phase. For example, inhale lowering a squat, exhale standing up, and inhale on the lowering phase of a push up and exhale on the lifting phase.
Regress each exercise as necessary before choosing to decrease the number of repetitions or sets.
Run your mile outdoors if possible. Treadmills can make you seem like you're running faster than you really are.
Don't let your hands drop after each punch and bring every punch back to your chin.
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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