One Punch Man

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6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Based on the One Punch Man manga, it's a workout that will get anyone in shape.

It is every day consisting of the same basic routing:

Run: 10km (or Bike 12 miles / 20km)
Pushups: 4 sets of 25 (or two sets of 50)
Situps: 4 sets of 25 (or two sets of 50)
Squats: 4 sets of 25 (or two sets of 50)

It is recommended that you follow the Nomad diet for this routine. https://roamstrong.com/the-nomad-diet/

Each Day 17 exercises, 1 hr 22 mins

Band Squat	1x25 reps	rest: 30s
Push-Up	1x25 reps	rest: 10s
Band Alternating Bicep Curl	1x16 reps	rest: 10s
Sit-Up	1x25 reps	rest: 30s
Band Calf Raise	1x25 reps	rest: 30s
Push-Up (Close Hand)	1x25 reps	rest: 10s
Band Alternating Bicep Curl	1x16 reps	rest: 10s
Air Bike	1x26 reps	rest: 30s
Bodyweight Lunge	1x25 reps	rest: 30s
Push-Up	1x25 reps	rest: 10s
Band Alternating Bicep Curl	1x16 reps	rest: 10s
Frog Sit-Up	1x25 reps	rest: 30s
Bodyweight Side Lunge	1x25 reps	rest: 30s
Push-Up (Wide Hand)	1x25 reps	rest: 10s
Band Alternating Bicep Curl	1x16 reps	rest: 10s
Sit-Up	1x25 reps	rest: 30s
Road Cycling	0x0 reps	rest: 30s