Imai Cosmo Calisthenics Workout
In this segment of the Anime Training series, we are covering the Calisthenics workout of Imai Cosmo from Kengan Ashura!
Imai Cosmo is a BJJ practitioner known for his lean physique, strength, and flexibility! There's even a part in the manga series where we see him doing bodyweight exercises, displaying how good he is at calisthenics!
You can check out some more of our original Kengan Ashura workouts here:
We won't need to do that here since we've already covered the breakdown in the first workout plan! With that said, we are going straight into the training.
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 Imai Cosmo.
Let's get into it!
Workout frequency: 1 day (repeatable)
Training description: Full body calisthenics workout inspired by Imai Cosmo
Warm-Up
Jumping Jacks - 3 minutes
High Knees - 2 minutes
Arm Circles - 1 minute forward, 1 minute backward
Leg Swings - 1 minute each leg
Dynamic Stretching - 5 minutes (focus on legs, arms, and back)
Main Workout
Upper Body
Archer Push-Ups - 3 sets of 15-20 reps
AST. Muscle Ups - 3 sets of 8-12 reps
Bar Dips - 3 sets of 12-15 reps
Handstand Push-Ups (or pike push-ups if you're not comfortable with handstands) - 3 sets of 5-8 reps
Core
Hollow Body holds - 3 sets of 1 minute
Mountain Climbers - 3 sets of 20 reps per side
L-sit pullups - 3 sets of 15 reps
Plank jacks - 3 sets of 20 reps per side
Lower Body
Box Jumps - 3 sets of 20 reps
Lunges - 3 sets of 15 reps per leg
Pistol Squats (assisted if needed) - 3 sets of 5-8 reps per leg
Jump Rope - 3 sets of 3 minutes
Cool Down
Static Stretching - Hold each stretch for 30 seconds, focusing on all major muscle groups
Deep Breathing Exercises - 5 minutes to relax and reduce muscle tension