KENICHI THE MIGHTIEST 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 →
KENICHI'S BEGINNER WORKOUT
Horse Stance with Lateral Raise Hold - 5x30s/Circuit
Forward Crab Walk with Lateral Raise Hold - 5x30s/Circuit
Prisoner Drag Lunges - 5x30s/Circuit
Resistance Running (sled/parachute) - 5km
Pivoting/Footwork Drills - 10mins
Weighted Straddle Stretch - 5x30s
TIME FRAME: 3-5/7 Days.
BENEFITS: Balance. Muscular Endurance. Flexibility. Power. Strength. Stamina.
EQUIPMENT: Weights (DB/KB). Sled/Parachute.
CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
KENICHI'S MIXED MASTER WORKOUT
Shadow Boxing (include muay thai strikes) - 10mins
Pole Punching/Heavy Bag - 10mins
Pad Work - 10mins
Walking Lunges - 100 CHIPPER each side
Standing Cable Crunch - 100 CHIPPER
Alternating Dumbell Curl - 100 CHIPPER each side
Weighted Straddle Stretch - 3x1min
TIME FRAME: 3-5/7 Days.
BENEFITS: Coordination. Muscular Endurance. Power. Speed. Stamina.
EQUIPMENT: Cable Machine. Boxing Gloves. Boxing Pads. Dumbells. Punch Pole/
Heavy Bag.
INFORMATION: Practise Muay Thai techniques when possible.
CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
KENICHI'S MIGHTIEST WORKOUT
Horse Stance Arms Out - 3x45s
Wheelbarrow Sprints/Treadmill Hand Sprints - 3x45s
Weighted Farmers Carry (vest & ankle weights) - 3x1km
Weighted Run - 3km
1 Arm Push Ups - 50 CHIPPER each arm
Inverted Sit Up to Hypers- 50 CHIPPER each way
Rope Climb - 20mins
Swimming - 20mins
TIME FRAME: 3-5/7 Days.
BENEFITS: Muscular Endurance. Power. Strength. Speed. Stamina.
EQUIPMENT: Pull Up Bar. Rope. Weight Vest. Ankle Weights. Kettlebells. Treadmill.
CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
KENICHI'S UPPER BODY WORKOUT
Karate Punches - 100
Weighted Straddle Decline Press Ups - 50
Handstand Walking - 10mins
One Arm Handstand Pushup - 2xAMRAP
One Arm Straddle Pushup - 3xAMRAP
Padwork - 15mins
TIME FRAME: 3-5/7 Days.
BENEFITS: Balance. Coordination. Muscular Endurance. Power. Strength. Speed. Stamina.
EQUIPMENT: Weight Vest. Boxing Gloves. Boxing Pads.
CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
KENICHI'S FINAL WORKOUT
Med Ball Slams - 5x60s/CIRCUIT
Standing Cable Crunch - 5x60s/CIRCUIT
Alternating Cable Press - 5x60s/CIRCUIT
Balance Board Squats - 5x60s/CIRCUIT
Weighted Running - 3km
Weighted Shadow Boxing - 15mins
Pole Punches - 15mins
Heavy Bag - 15mins
TIME FRAME: 3-5/7 Days.
BENEFITS: Balance. Coordination. Muscular Endurance. Power. Strength. Speed. Stamina.
EQUIPMENT: Dumbells. Wrist Vest. Ankle Weights. Cable Machine. Heavy Bag. Medicine Ball. Punch Pole. Balance Board.
CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
