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十十

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JUxJURENSHUU

HAJIME NO IPPO 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:

Reflex Ball — 5 min
Running — 5 km

Circuit 1:

Sit Ups — 5 × 50
Push Ups — 5 × 50
Back Extensions — 5 × 50
Squats — 5 × 50

Rest 15 sec between exercises and 60 sec between rounds

Circuit 2:

KB Deadlift — 3 × 30 sec
KB Farmers Carry — 3 × 30 sec
KB Hang Clean & Press — 3 × 30 sec

Rest 15 sec between exercises and 60 sec between rounds

Ippo carrying heavy fishing equipment to the boat

Ippo catching leaves to improve the accuracy and speed of his jab

Ippo catching leaves to improve the accuracy and speed of his jab

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.

Step into the ring with a fighter’s spirit.
Inspired by Ippo’s rise from underdog to powerhouse, these workouts draw from the iconic training scenes that shaped him — long-distance runs, bag work, core burners, and the relentless focus that defines true boxing growth. Every session echoes the theme of the series: skills come from repetition, power from hard work, and confidence from showing up — every single day.

Workout:

Sled Drag/Prowlers — 5 × 30 sec
Running — 5 km
Skipping — 5 min
Jab, Straight, Lead Uppercut — 5 × 60 sec

Circuit:

Prisoner Squats — 5 × 45 sec
Headstand — 5 × 45 sec
Weighted Head Bridge — 5 × 45 sec
Lying Med Ball Ab Slams — 5 × 45 sec
Standing Med Ball Ab Slams — 5 × 45 sec

Rest 15 sec between exercises and 60 sec between rounds

Notes: Use pads or a heavy bag if you have access

ippo doing a headstand with no hands

ippo exercising holding a crunch with kamogawa marching on his stomach

ippo doing the head crab hold exercise with kamogawa sat on his stomach

ippo doing the sled drag exercise with a tyre

Workout:

Running — 10 km
Reflex Ball — 5 min
Peekaboo Rolls — 3 × 1 min
Shadow Boxing — 3 × 3 min

Circuit:

Alternating Cossack Squats — 3 × 45 sec
Alternating One Arm Push Up — 3 × 45 sec
Prisoner Squats — 3 × 45 sec
Crab Walk — 3 × 45 sec

Rest 15 sec between exercises and 60 sec between rounds

Notes: Use pads or a heavy bag if you have access, focus on using Peekaboo Guard/Style

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Workout:

Running — 5 km
Skipping — 5min
Reflex Ball — 5 min
Shadow Boxing — 5 × 3 min

Circuit:

Headstand — 3 × 30 sec
Decline Rotating Sit Ups — 3 × 30 sec
Decline Iso Rotations — 3 × 30 sec
Standing Med Ball Ab Slams — 3 × 30 sec

Rest 15 sec between exercises and 60 sec between rounds

Notes: Use pads or a heavy bag if you have access

aoki and kimura doing headstands

aoki and kimura doing roadwork/jogging

Workout:

Running — 3 km
Shadow Boxing — 5 min
Incline Bench Press — 4 × 8
Lat Pulldown — 4 × 8
Alternating Iso Shoulder Press — 3 × 30
Concentration Curls — 3 × 15 (30)
Standing Cable Press — 3 × 15

Circuit:

Dips — 3 × 45 sec
Pull Ups — 3 × 45 sec
Push Ups — 3 × 45 sec
Sit Up — 3 × 45 sec

Rest 15 sec between exercises and 60 sec between rounds

Notes: Use pads or a heavy bag if you have access

takamura and friends exercising in the gym

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