Strength
The Hero's 100s
The famous anime hero routine: 100 push-ups, 100 sit-ups, 100 squats and a 10 km run, every day. Treat the numbers as a destination, not a starting line — begin at a quarter of the volume, run at whatever distance you can hold a conversation through, and add reps weekly. Rest days are not optional in real life.
4 exercises · 31 sets · ~105 min
AbsCalvesChestGlutesHamstringsLower backQuadsShouldersTriceps
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The routine
- 1.Push-ups10 × 10
Scale: start at 5×5 and build.
- 2.Crunches / sit-ups10 × 10
Scale: start at 5×5.
- 3.Back squat10 × 10
Bodyweight squats — no bar needed.
- 4.Running (6 mph, 10 min/mile)1 sets 60 min
10 km. Cut the distance to what you can finish comfortably.
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