Baki Hanma Calisthenics Workout
In this segment of the Anime Training series, we are covering the Baki Hanma workout!
This training plan will focus strictly on Calisthenics, so you don't need a gym to do this workout!
Baki has always been notorious for his bodyweight control and flexibility.
Since we've already covered the Baki strength, Baki martial arts and the Baki mountain workout, we won't be doing the full breakdown here!
But if you missed it, you can check it out here.
Want to learn more about Calisthenics?
And for those that want more awesome free workouts, you can check them out in our training lists:
Don't worry—we have plenty of additional resources to apply to your training.
Note: This workout is strictly based on Calisthenics. It is tailored for those who may want to avoid committing to a gym membership or simply prefer bodyweight workouts.
This workout will be a full calisthenics workout inspired by Baki Hanma.
Let's get into it!
Workout frequency: 1 day (repeatable)
Training description: This workout is aimed to make you strong, flexible, and robust for martial arts performance!
Warm-Up
Jumping Jacks - 3 minutes
Arm Circles - 1 minute forward, 1 minute backward
High Knees - 2 minutes
Dynamic Stretching - 5 minutes (focus on legs, arms, and back)
Workout Routine
Push-Ups Variations
Archer Push-Ups: 3 sets of 15 reps
Diamond Push-Ups: 2 sets of 10 reps
Clap Push-Ups: 2 sets of 8 reps
Pull-Ups Variations
Standard Pull-Ups: 3 sets of 10 reps
Band Assisted Muscle-up: 2 sets of 8-10 reps
Chin-Ups: 2 sets of 10 reps
Squats Variations
Standard Bodyweight Squats: 3 sets of 20 reps
Jump Squats: 2 sets of 15 reps
Pistol Squats: 2 sets of 5 reps each leg
Core Exercises
Hanging Leg Raises: 3 sets of 15 reps
Bicycle Crunches: 3 sets of 20 reps
Plank: 3 sets of 1 minute each
Dips Variations
Bar Dips: 3 sets of 12 reps
Tricep Dips (on parallel bars): 3 sets of 10 reps
Leg Raises
Lying Leg Raises: 3 sets of 20 reps
Flutter Kicks: 3 sets of 30 seconds each
Flexibility Training
Dynamic Stretches
Leg Swings: 2 sets of 10 reps each leg (front-to-back and side-to-side)
Arm Swings: 2 sets of 10 reps each arm (forward and backward)
Static Stretches
Forward Bend: Hold for 1 minute
Quad Stretch: Hold for 1 minute each leg
Shoulder Stretch: Hold for 1 minute each arm
Hip Flexor Stretch: Hold for 1 minute each side