Baki Hanma Calisthenics Workout

Written By Chris Juarbe

Fandom

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?

Check out the most effective ways of making your bodyweight workouts AWESOME without overtraining, compromising simplicity, or plateauing.


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!

Baki Hanma Calisthenics Workout

Workout frequency: 1 day (repeatable)

Training description: This workout is aimed to make you strong, flexible, and robust for martial arts performance!

Warm-Up

  1. Jumping Jacks - 3 minutes

  2. Arm Circles - 1 minute forward, 1 minute backward

  3. High Knees - 2 minutes

  4. Dynamic Stretching - 5 minutes (focus on legs, arms, and back)

Workout Routine

  1. 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

  2. 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

  3. 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

  4. Core Exercises

    • Hanging Leg Raises: 3 sets of 15 reps

    • Bicycle Crunches: 3 sets of 20 reps

    • Plank: 3 sets of 1 minute each

  5. Dips Variations

    • Bar Dips: 3 sets of 12 reps

    • Tricep Dips (on parallel bars): 3 sets of 10 reps

  6. Leg Raises

    • Lying Leg Raises: 3 sets of 20 reps

    • Flutter Kicks: 3 sets of 30 seconds each

Flexibility Training

  1. 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)

  2. 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

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Chris Juarbe