saitama workout|what was saitama’s workout

Every manga fan has definitely heard about the latest one-punch man Saitama workout. As a name suggests, it can knock out the opponent in a single punch. This workout is not very difficult for fitness enthusiasts however it can be challenging for beginners. If you want to know how one punch man acquires his marvelous superpowers so that he can easily do 100 push-ups, 100 sit-ups, 100 squats, and 10 kilometers long runs every day.

This article provides you complete information on a Saitama one-punch man Saitama workout about its origin, procedure, benefits, and risks.

Benefits of one punch man Saitama workout

Improves the strength of cardiovascular muscles so that your heart does its functions more efficiently.

Increase the strength of pectoral and upper trunk muscles from pushups

Decrease the body fat percentage and increase the body muscles strength.

Improves leg muscles, quadriceps, and thigh muscle strength.

Reduces risk of cardiovascular disease and heart attacks.

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Make your body more flexible and your muscles will become stronger.

Increases stamina and increases the efficiency of your organs.

Proper Diet plan for one punch man Saitama workout

diet is the most important factor for all the fitness freak persons. If you are performing a one-punch man Saitama workout on a daily basis you need more calories to fulfill the body requirement as you are burning more calories. Definitely increase these two things on your diet :

  1. Carbohydrates – This is the main source of energy for your body. They help to fuel your muscle, digestive systems, and brain. So that you can perform heavy workouts such as one punch easily.

Some carbohydrates-rich foods are Oats, Bananas, Beetroots, quinoa, kidney beans, peas, whole grains, and potatoes.

  1. Proteins – proteins are large complex molecules that play huge roles in muscle growth and overall regulations of body tissues.

Some Protein-rich foods are Almonds, chicken breast, oats, cottage cheese, greek yogurt, milk, broccoli quinoa, fish, and pulses.

  1. Vitamins – These are the most important micronutrients that our body needs to function well and be healthy. It is basically responsible for the nourishment of our organs and skin.

Some great sources of vitamins are all green vegetables including spinach and broccoli, fruits such as eggs, milk, oranges, strawberries, seeds, whole grain, Avocados, and shellfish.


How to perform one punch man Saitama workout

One punch man Saitama workout is basically the combination of 100 sit-ups,100 pushups, and 10 km running. Here is the step by step guide on these exercises:


Step 1 First of all you have to lay down on your back on a flat surface. Now bend your legs at your knees and your feet should be relaxed on the ground.

Step 2 Now take your hands and place it behind your head. Also, you can put it to the backside of your neck but smoothly. This is the starting position.

Step 3 Now raise your body from the floor and try to touch your head with your thighs. But make sure do not stretch stressfully and perform these tasks smoothly. Also, your chest should be close to your thighs. Exhale as you raise your body upwards.

Step 4 slowly lower yourself back towards the floor and come to initial positions while inhaling.

Step 5 Now repeat these steps 5 to 10 times initially.



Step 1 first of all take your body to a high plank position. And make sure your hands are a bit wider than shoulder-width length. Your body should make a straight line from your upper pasts to your feet.

Step 2 when you are in a push-up position try to pull your shoulder blades down and back.

Step 3 Now lower your body to the floor by bending your elbows and pushing your shoulders on the upper side.

Step 4 You have to lower yourself down until your chest is closest to the ground. Relax in that position for 2 to 3 seconds and breathe out and then push your body back to the initial position.


Step 1 First of all, stand with your feet wide apart. And your legs should be straight and parallel to each other. You can also turn your feet but to a very small extent.

Step 2 Now make your arms straight out and start lowering your body. While performing this you need to bend your knees as much as possible. Your hips should point outwards and you are inclined towards your waist. This position is very similar to the person sitting on the bench.

Step 3 you should lower your body until your bottom is parallel to the floor then come back to the initial position.

Step 4 While doing this always look towards your waist and perfectly align your knees to your ankles.

Step 5 Repeats these steps in the sets of 5 to 10.



Running is very simple and you will probably be doing this every day if you are a fitness freak. But if you are a beginner you should start jogging and do not try to run for a longer distance in the initial days. Increase the speed and running distance on a weekly basis as you can run for a longer distance if you have more stamina and strength.

Risks involved while performing Saitama workout

If you are a beginner then try to perform these steps with proper guidance or a gym trainer.

Do not perform heavily at the initial days, as it can give you injury or strain.

Take a proper diet for effective performance.

Does one punch man Saitama workout increases your punching power?

The popular manga series claims that one punch man Saitama workout provides you the Saitama power from which you can knock out every opponent with a single punch. Well, it is quite obvious that fictional things are different from real life. However, this workout definitely gives you strength and is more flexible by which you can increase your overall fitness.

For a powerful punch, you need punching technique and proper coordination among muscles. So the complete shoulder workout can increase the strength of your upper body muscles and their strength.

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