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Can 100 Push Ups, 100 Squats, And A 10 Km Run Everyday Turn You Into The One Punch Man?

One Punch Man
One Punch Man

One Punch Man debuted on TV Tokyo on 4th December 2015. The Japanese superhero webcomic was created by the artist One in early 2009. It has a manga adaptation illustrated by Yusuke Murata, as well as an anime adaptation developed by Madhouse.

One Punch Man revolves around Saitama, the most powerful being to exist in the series. Hailing from City Z, Saitama is a superhero that can defeat any opponent in just one punch. He has trained himself to that point where he can easily defeat any opponent. The anime has been a smash hit to date. But the anime has also led to the foundation of the One Punch Challenge.

Let’s take a look at what it is-

The Second Season Of The 'One-Punch Man' Anime Starts This April

One Punch Man Challenge

Saitama is a superhero who can defeat his enemies in just one punch. Haling from City Z, he performs heroic deeds just for his entertainment. Throughout the show, Saitama has impressed the fans with his intense training and work out. For those who love the gym, Saitama can be the inspiration they need

100 push-ups, 100 squats, and 10 Km run every day, Saitama’s routine is very intense. But how effective is this training in real life? And will you go bald when you do it?

Every exercise in this body training routine is a compound body weight exercise. This meant that they are effective because they train a lot of different muscles at the same time. There are still three major problems when it comes to exercise selection.
They are:

  1. No pull exercises included
  2. Sit-ups
  3. The 10 Km Run


How Will The Workout Effect You?

The workout, unlike any other, is an equipment-free workout. You need an exercise that activates the biceps, lats, traps, rhomboids, rear delts, and other muscles on the backside of your body. The body row is an inverted push-up and is perfect for those muscles. It is okay if you don’t follow all three of the exercises every day.

If you opt for 100 squats and push-ups daily, it will stabilize your body and activate your abs at the same time. You can keep running for every alternate day as a change and relaxation to your daily muscles.


  • Muscular Endurance
  • Cardiovascular Endurance
  • Fun
  • Easy To Follow
  • Zero equipment required!


  • Not very effective for hypertrophy
  • Doesn’t build excellent force production

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About the author

Anurag Gade

I tend to thrive in simplifications! If you do too, hit me up!