“100 Push-ups 100 Sit-ups 100 Squats 10 Km run Every single day!”
Benefits
The three compound bodyweight workouts cover all the primary muscles used.
- Push Ups: Shoulders, delts, traps, chest, and upper abs
- Sit-Ups: Abs, obliques, lower back
- Squats: Quads, hamstring, hips, calves, knees, back
- Running 10 km: significantly boost your endurance by increases VO2 (maximum rate of oxygen consumption) and mitochondrial oxidative capacity.
Guide to 100 Reps
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1st Week 20 Reps x 5 sets for each workout. 2-3 minutes of rest in between. 3 times a week
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2nd Week 25 reps x 4 sets 1-2 minutes of rest 4 times a week
For rest of the weeks, check your performance and continue accordingly: minimize the sets and rest times.
How to Reach 10km?
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1st Week Start with 3-5 km 3 times a week
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2nd Week 5-7 km 4 times a week
Tips:
- Increase distance by 10% every week.
- Try to run at 60-70% of your sprint speed.
- Slow down when losing breath.
Source: One Punch Man Workout: The Science of Saitama Workout