Ippo Makunouchi Calisthenics Workout: Train Like the Fighting Spirit of Hajime No Ippo
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In this episode of the Anime Training Series, we’re breaking down the full workout inspired by Ippo Makunouchi, the powerhouse protagonist of the legendary boxing anime Hajime No Ippo.
This series holds a special place in my life — it’s what started everything. It put my YouTube channel on the map, pushed me to pick up boxing as a teenager, and to this day I credit it for shaping my coaching career and training philosophy.
We’ve covered plenty of iconic fighters before — Baki Hanma, Little Mac, Akaza, Rock Lee, and many more — but Ippo is in a league of his own. His blend of raw power, relentless conditioning, and unshakable heart makes him one of the most inspiring characters to train like.
This workout uses primarily bodyweight training, with a touch of boxing fundamentals so you can train like a world‑class fighter anywhere. And if you’re new to jump rope, make sure to check out our guide on how to jump rope properly — it’ll give you a massive head start.
Let’s get into it.
How to Train Like Ippo Makunouchi
Lately, we’ve been taking a deeper approach to these articles — not just listing principles, but breaking down what it truly means to train like each character.
With Ippo, we need to consider three things:
Boxing Fundamentals
High‑Volume Conditioning
Strength Training
Ippo’s physique is strong and compact, but his real power comes from how he moves. Strength means nothing if you can’t apply it with speed, technique, and endurance. So this program blends athleticism, boxing skill, and conditioning — the same combination that made Ippo a monster in the ring.
As my coach used to say:
“What separates a good boxer from a great boxer is conditioning.”
So yes — we’re taking conditioning seriously.
Let’s break down each component.
Boxing Fundamentals
Ippo is a boxer first, so we start with boxing fundamentals. Whether you’re a complete beginner or a seasoned athlete, shadowboxing is one of the best skill‑building warmups you can do. It improves coordination, mind‑muscle connection, and footwork — and you can do it anywhere.
This will be your skill‑based warmup:
1 minute jump rope (or jumping jacks if you don’t have a rope)
1 minute shadowboxing Repeat for 3 rounds
As you get comfortable throwing basic punches, start incorporating head movement and footwork — especially the peekaboo style Ippo is known for.
If you want a deeper dive into boxing technique, check out our guide on combining boxing with bodyweight training.
Strength Training
Before Ippo ever stepped into a boxing gym, he was already strong from working on his family’s fishing boat. That foundation matters — strength prevents injuries, improves punching power, and makes conditioning work more effective.
For strength training, we keep it simple and full‑body:
Push
Pull
Legs
Three sets. Ten reps. Minimal equipment. Maximum efficiency.
High‑Volume Conditioning
This is the heart of Ippo’s training.
From day one, Ippo focused on conditioning — roadwork, core training, and high‑volume drills that built his legendary stamina and knockout power.
In this program, conditioning serves as your finisher. Each workout ends with a combination of core work and explosive conditioning to build endless stamina and brutal power.
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The Ippo Makunouchi Calisthenics Workout
Below are four complete workouts you can rotate throughout the week. Each session includes:
Boxer’s Warmup
Strength Training
Conditioning Finisher
Workout #1
Boxer’s Warmup
(3 rounds)
1 min jump rope
1 min shadowboxing
Strength
Push‑Ups — 3×15
Squats — 3×15
Pull‑Ups — 3×10
Finisher
Bicycle Crunches — 3×15 each side
Sprints — 3×2 lengths
Workout #2
Boxer’s Warmup
(3 rounds)
1 min jump rope
1 min shadowboxing
Strength
Dips — 3×10
Bodyweight Rows — 3×12
Walking Lunges — 3×15 lengths
Finisher
Leg Raises — 3×12
Box Jumps (or Jump Squats) — 3×10
Workout #3
Boxer’s Warmup
(3 rounds)
1 min jump rope
1 min shadowboxing
Strength
Diamond Push‑Ups — 3×12
Chin‑Ups — 3×10
Calf Raises — 3×15
Finisher
Bear Crawl‑Outs — 3×5 lengths
Burpees — 3×10
Workout #4
Boxer’s Warmup
(3 rounds)
1 min jump rope
1 min shadowboxing
Strength
Archer Push‑Ups — 3×10
Hammer‑Grip Chin‑Ups — 3×10
Step‑Ups — 3×10 each side
Finisher
Planks — 3×1 min
Sprints — 3×2 lengths
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