Ippo Makunouchi Kettlebell Workout: Real Life Hajime No Ippo Workout
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In this segment of the Anime Training series, we are going to cover the full comprehensible 3-day kettlebell workout inspired by Ippo Makunouchi!
The kettlebells are such an important tool for those that want to increase their strength levels, muscle mass, and their fighting capabilities all at once - offering the most simplistic form of hybrid training there is!
Think of it as a 3 in 1 package deal… you reap the benefits, all at once!
So for this workout, we are going to maximize Ippo’s training with kettlebells so you achieve the physique, the endurance, and the power!
And if you haven’t tuned into it already, you can check out all of our Hajime No Ippo content!
Since we already did the full breakdown on the main workout plan, we can go straight to the workout in this post!
And if you missed it, you can check it out here.
Want to learn more about Kettlebell Training?
Check out why it's one of the superior training methods before diving into this workout.
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 below that you can also apply to your training.
Note: This workout is strictly based on Kettlebells and more. It is tailored for those who may not have the space or budget for a gym and still want to train like their favorite character.
This workout will be a full kettlebell workout inspired by Ippo Makunouchi from Hajime No Ippo.
Let’s get into it!
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Workout frequency: 3 days
Training description: This full body kettlebell workout will help you achieve the physique, power and strength endurance of Ippo Makunouchi!
Day 1: Full-Body Power and Endurance
Objective: Build explosive power and muscular endurance using a combination of kettlebell and bodyweight exercises.
Warm-Up:
5-10 minutes of jump rope
Dynamic stretches (arm swings, leg swings, torso twists)
Workout:
Kettlebell Swings: 4 sets of 15 reps (focus on explosive hip drive)
Push-Ups: 4 sets of 20 reps (use variations like decline or explosive push-ups)
Goblet Squats: 4 sets of 12 reps (hold a kettlebell close to your chest)
Pull-Ups: 4 sets of 8-10 reps (use a weighted vest if needed)
Kettlebell Clean and Press: 4 sets of 8 reps per side
Finisher:
Burpees: 3 sets of 15 reps
Plank: 3 sets of 1-minute holds
Day 2: Rotational Strength and Agility
Objective: Develop rotational power and improve agility to mirror Ippo's peekaboo style.
Warm-Up:
5-10 minutes of light cardio (cycling or rowing)
Dynamic stretches (hip circles, lunge twists, shoulder rotations)
Workout:
Russian Twists with Kettlebell: 4 sets of 20 reps (10 per side)
Pistol Squats: 4 sets of 6 reps per leg (assisted if necessary)
Kettlebell Windmills: 4 sets of 8 reps per side
Lateral Bounds: 4 sets of 12 reps (6 per side)
Hanging Leg Raises: 4 sets of 10 reps (focus on controlled movement)
Finisher:
Sprints: 5 sets of 100 meters
Mountain Climbers: 3 sets of 30 seconds
Day 3: Full-Body Strength and Stability
Objective: Enhance full-body strength and stability, crucial for maintaining power and balance in the ring.
Warm-Up:
5-10 minutes of jump rope
Dynamic stretches (leg swings, arm circles, hip hinges)
Workout:
Kettlebell Deadlifts: 4 sets of 10 reps (focus on form and stability)
Dips: 4 sets of 12 reps (use weighted dips if needed)
Kettlebell Snatch: 4 sets of 6 reps per side (explosive movement)
Single-Leg Deadlifts with Kettlebell: 4 sets of 8 reps per leg
Renegade Rows: 4 sets of 10 reps (5 per side)
Finisher:
Box Jumps: 3 sets of 10 reps
Hollow Body Hold: 3 sets of 45 seconds
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