Son Goku Kettlebell Workout: Real Life DragonBall Z Training
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In this segment of the Anime Training series, we are covering the full 3-day workout plan inspired by Goku using kettlebells!
Goku is widely known for his love for training as well as his crazy saiyan conditioning and longevity. The kettlebell is a piece of equipment that pretty much gives you an all in one deal - strength, cardio/muscular endurance, muscle building and power.
For this workout, we will focus on all of the aspects of Goku’s training and put together a workout plan that you can take anywhere!
Since we already covered the full breakdown, we will be going straight into the training in this episode.
And in case you missed it, you can check it out here.
Feel free to also tune into all of our Goku workouts after this one!
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 to apply to your training.
Note: This workout is strictly based on Kettlebells and some Calisthenics. It is tailored for those needing more space or budget for a gym.
This workout will be a full Kettlebell workout inspired by Goku from DragonBall.
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Workout frequency: 3 days
Training description: This 3-day kettlebell and calisthenics workout plan inspired by Goku builds full-body strength, endurance, explosiveness, and adaptability. It stays true to his training principles of pushing beyond limits, focusing on raw power, and developing mastery over the body.
Day 1: Explosive Power & Speed
Warm-Up:
Jumping Jacks: 2 minutes
Arm Circles: 30 seconds each direction
Bodyweight Squats: 15 reps
Circuit 1: Explosiveness & Strength (4 rounds)
Kettlebell Swing: 15 reps
Clapping Push-Up: 10-12 reps
Kettlebell Clean & Press: 8 reps per side
Broad Jumps: 8 reps
Circuit 2: Speed & Agility (3 rounds)
Lateral Hops (over kettlebell): 30 seconds
Plyometric Lunges: 12 reps per leg
Kettlebell Snatch: 8 reps per side
Finisher:
Burpee to Kettlebell Deadlift: 10 reps
Cool Down:
Static stretching for the legs, hips, and shoulders.
Day 2: Endurance & Stamina
Warm-Up:
High Knees: 2 minutes
Hip Circles: 30 seconds each direction
Push-Ups: 10-15 reps
Circuit 1: Full-Body Endurance (3 rounds)
Kettlebell Goblet Squat: 15 reps
Push-Ups: Max reps in 1 minute
Kettlebell Farmer’s Carry: 30 seconds
Mountain Climbers: 45 seconds
Circuit 2: Core Endurance (4 rounds)
Kettlebell Russian Twists: 20 reps each side
Plank to Push-Up: 10 reps
Bodyweight Jump Squats: 12 reps
Finisher:
Kettlebell Swings: 1-minute AMRAP (As Many Reps As Possible)
Cool Down:
Stretching focused on hamstrings, quads, and shoulders.
Day 3: Goku Total Body Strength
Warm-Up:
Bodyweight Squats: 20 reps
Arm Swings: 1 minute
Plank Hold: 30 seconds
Circuit 1: Strength & Control (4 rounds)
Kettlebell Deadlift: 12-15 reps
Pull-Ups (Weighted if possible): 8-10 reps
Kettlebell Overhead Press: 10 reps per side
Pistol Squats (Bodyweight or with a kettlebell): 6-8 reps per leg
Circuit 2: Adaptability & Core Strength (3 rounds)
Kettlebell Turkish Get-Up: 3 reps per side
L-Sit Hold (on kettlebells): 15-30 seconds
Push-Up to Kettlebell Row: 8 reps per side
Finisher:
Kettlebell High Pull: 15 reps
Cool Down:
Stretching focused on hips, back, and shoulders.
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