Goku Gravity Room Training Plan: Dragon Ball Z Kettlebell Workout
This is a tribute to Toriyama-Sensei and the first segment of the Kettlebell workout series.
Adding Goku, the face of anime, to the mix of training plans we bring to this series makes sense! We can all agree - he embodies the ideal physique and performance most of us bros would want to achieve.
For a full weekly workout, we already made a plan that you can check out here: The Goku Training Plan.
Since we already went through the training principles and Goku's physique stats, we won't need that for today!
Later, I'll share some other workouts that you can use along with this one just to reap all the benefits of training!
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How the workouts are made
These workout routines will strictly be a kettlebell and bodyweight mix, used to set you up for the ultimate home/park/gymless workout! We discuss the benefits further in the article on Kettlebells and Calisthenics.
Every bell and bodyweight training plan consists of 4-5 workouts per training week, tailored to be as accurate as possible to the character's performance and overall abilities.
Here are some Anime Workout Plans we’ve covered at Action Hero Athletics:
Without further ado, let’s get into some training!
Son Goku Kettlebell Workout
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Day 1: Strength and Power
Kettlebell Deadlifts: 3 sets of 8-10 reps
Push-ups: 3 sets of 10-12 reps
Kettlebell Clean and Press: 3 sets of 8-10 reps each side
Bodyweight Bulgarian Split Squats: 3 sets of 10-12 reps each leg
Kettlebell Russian Twists: 3 sets of 12-15 reps each side
Bodyweight Pull-ups/Assisted Pull-ups: 3 sets of 6-8 reps
Day 2: Endurance and Core
Kettlebell Goblet Squats: 3 sets of 12-15 reps
Mountain Climbers: 3 sets of 20-30 reps each leg
Kettlebell Swings: 3 sets of 15-20 reps
Plank with Shoulder Taps: 3 sets of 10-12 reps each side
Kettlebell Halo: 3 sets of 10-12 reps each direction
Plank Pushup: 3 sets of 8-10 reps
Day 3: Active Recovery or Rest
Light stretching, yoga, or a gentle walk.
Day 4: Explosiveness and Agility
Kettlebell Snatches: 3 sets of 8-10 reps each arm
Jump Squats: 3 sets of 10-12 reps
Kettlebell Turkish Get-ups: 3 sets of 5-8 reps each side
Lateral Lunges: 3 sets of 10-12 reps each side
Plyometric Push-ups: 3 sets of 8-10 reps
Burpees: 3 sets x 45 seconds
Day 5: Strength and Stamina
Kettlebell Turkish Get-ups: 3 sets of 5-8 reps each side
Bodyweight Squat Jumps: 3 sets of 12-15 reps
Kettlebell Renegade Rows: 3 sets of 10-12 reps each side
Push-ups to T-Position: 3 sets of 10-12 reps
Kettlebell Farmers Walk: 3 sets of 30-40 meters
Plank Variations (High plank, side plank, low plank): Hold each for 30-45 seconds
