DRAGON BALL WORKOUTS

These free workouts are adapted directly from anime training scenes — recreated with real-world exercises and practical equivalents where needed. They’re designed for fun and inspiration, helping you bring that anime energy into your own training.

Sets, reps, and time frames follow the anime when possible — or are intelligently adapted when details aren’t shown. Some methods may be extreme or even unrealistic, but that’s part of the spirit: testing limits, not staying safe inside them.

Want structured, progressive programs built from these same scenes?
Check out the Anime Training Academy (ATA) — where these concepts become complete, science-backed arcs for every level.
👉 Explore ATA →

Workout:

Weighted Running — 5 km
Bear Crawl (Forwards and Backwards) — 5 min

Circuit:

Med Ball Rotating Slam — 5 × 45 sec
KB Lateral High Swing — 5 × 45 sec
KB Farmer Carry — 5 × 45 sec
Sled Push / Prowler — 5 × 45 sec

Rest 15 sec between exercises and 60 sec between rounds

Swim Sprints — 10 lengths
Reflex Ball — 10 min

Note: Wear a weighted vest whenever possible

goku doing master roshis turtle hermit training (running with a compactor on a builders site)

Love this workout? Take it to the next level inside the Anime Training Academy (ATA) →

Our ATA Arcs transform iconic anime training scenes into progressive, structured programs — complete with coaching, app tracking, and community support.
Each Arc expands on the concepts from these free workouts, turning them into multi-phase plans that build real-world strength, power, and endurance — all while staying true to the anime inspiration.

Options:

Buy a single Arc → one-time payment, full app access (no coaching).
Join ATA Levels → monthly and annual memberships unlocking all Arcs, full app features, and tiered coaching.