MASHLE MAGIC & MUSCLE 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 →
MASH'S INTRO WORKOUT
DB Star Jumps - 100 CHIPPER
DB Curl Heel Kicks - 100 CHIPPER
DB Devil Press - 100 CHIPPER
DB Renegade Rows - 100 CHIPPER
TIME FRAME: 4/7 Days.
BENEFITS: Muscular Endurance. Strength. Stamina.
EQUIPMENT: Dumbbells.
CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
MASH'S IMPOSSIBLE WORKOUT
Wrist Circles - 3x20 (both ways)/Superset 1
Wrist Rotations - 3x20 (both ways)/Superset 1
Bench Press - 4x8/Superset 2
Barbell Row - 4x8/Superset 2
Front Pistol Squat - 4x10 (both legs)
BB Cossack Squat - 4x10 (both sides)
TIME FRAME: 4/7 Days.
BENEFITS: Balance. Mobility. Strength. Speed.
EQUIPMENT: Barbell. Weight Plates.
MASH'S FITNESS TEST
Running - 2km
Sprints - 10x100m
Deadlift - 3x5
Clean - 4x5
Snatch - 5x5
Pistol Squat Hold - 3x60s
TIME FRAME: 3/7 Days.
BENEFITS: Balance. Muscular Endurance. Power. Strength. Speed. Stamina.
EQUIPMENT: Barbell. Weight Plates.
CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
MASH'S CORE WORKOUT
Oblique Crunches - 5x20/Circuit
V Sit Ups - 5x20/Circuit
Alternating T Plank - 5x20/Circuit
Reverse Plank Marching - 5x20/Circuit *Rest 90s
TIME FRAME: 3/7 Days.
BENEFITS: Muscular Endurance. Strength.
