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ASTA
ANIME WORKOUTS
NOTE: These FREE workouts are taken from the anime as accurately as possible based on the information given in the anime and altered or expanded on if needed (equivalent exercises are given in some cases). These workouts are intended for fun and ideas in your own training. Sets, reps and time frames are based on the anime show unless the show doesn't specify (in which case I make it up based on the rest of the training). A lot of this training may be untested or even impossible (emphasis on "for fun and ideas").
Asta's Stats:
Height - 161cm / 5'3"
Weight - 75 kg / 165 lbs.
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Asta's Info:
In the magical kingdom of Clover, Asta emerges as a beacon of tenacity and unyielding spirit, forging his path amidst a world where magical prowess reigns supreme. Despite being born without the ability to wield magic, Asta's indomitable will and relentless dedication to physical training set him apart. From a young age, he embraced grueling workouts, lifting weights, running, and honing his swordsmanship with a determination unmatched by his peers. Each day, Asta's unwavering resolve and rigorous training regimen bring him closer to his dream of becoming the Wizard King, proving that even in a world dominated by magic, sheer willpower and physical strength can carve a place for the extraordinary.
ASTA'S AB WORKOUT
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Sit Ups - 5x45s/Circuit
Cross Leg Oblique Crunches - 5x45s/Circuit
V Sit Ups - 5x45s/Circuit
Jack Knife Crunches - 5x45s/Circuit
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TIME FRAME: 1-6/7 Days.
BENEFITS: Muscular Endurance. Strength.
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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
ASTA'S CALISTHENICS WORKOUT
Jab, Straight Combo - 100 CHIPPER
Handstand Press Ups - 100 CHIPPER
Sit Ups - 100 CHIPPER
Squat Jumps - 100 CHIPPER
Burpees - 100 CHIPPER
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TIME FRAME: 1-4/7 Days.
BENEFITS: Balance. Muscular Endurance. Power. Strength. Speed. Stamina.
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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
ASTA'S INITIATION WORKOUT
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Barbell/Mace Halos - 100 CHIPPER
Med Ball OH Wall Balls - 100 CHIPPER
OH Barbell/Mace Swings - 100 CHIPPER
Med Ball Slams - 100 CHIPPER​
Weighted Run - 400meters
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TIME FRAME: 1-4/7 Days.
BENEFITS: Muscular Endurance. Power. Speed. Stamina.
EQUIPMENT: Medicine Ball. Weight Vest.
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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
ASTA'S POWER WORKOUT
Bonus
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Barbell/Mace Halos - 250 CHIPPER
Med Ball OH Wall Balls - 250 CHIPPER
OH Barbell/Mace Swings - 250 CHIPPER
Med Ball Slams - 250 CHIPPER
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BLACK BULLS INITIATION WORKOUT
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Sit Ups - 250 CHIPPER
Press Ups - 250 CHIPPER
Barbell Thrusters - 10x3
TIME FRAME: 1-4/7 Days.
BENEFITS: Muscular Endurance. Power. Strength. Stamina.
EQUIPMENT: Barbell.
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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE
WORKOUT ABOVE
ASTA'S PUSH UP WORKOUT
Bonus
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Push Ups - 1x10
Archer Push Ups - 1x8
Weighted Push Ups - 2x6
One Arm Push Ups - 2x4
Weighted One Arm Push Up - 3xAMRAP
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BLACK BULLS FULL BODY WORKOUT
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Running - 5km
Decline/Hanging Sit Ups - 100
Press Ups - 100
Shadow Boxing - 10mins
TIME FRAME: 1-5/7 Days.
BENEFITS: Muscular Endurance. Strength. Stamina.
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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE
WORKOUT ABOVE
FANZELL'S BEGINNER WORKOUT
Barbell/Mace Halos - 100 CHIPPER
Med Ball OH Wall Balls - 100 CHIPPER
OH Barbell/MaceSwings - 100 CHIPPER
Med Ball Slams - 100 CHIPPER
Barbell/Mace Side Swings - 100 CHIPPER
Lateral Wall Balls - 100 CHIPPER
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TIME FRAME: 1-5/7 Days.
BENEFITS: Muscular Endurance. Power. Strength. Stamina.
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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
ASTA'S LEG WORKOUT
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Air Squats - 250 CHIPPER
360 Lunges - 250 CHIPPER
Squat Jumps - 250 CHIPPER
Switch Lunges - 250 CHIPPER
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TIME FRAME: 1-3/7 Days.
BENEFITS: Muscular Endurance. Strength.
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CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE
ASTA'S ADVANCED AB WORKOUT
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Sit Ups - 100 CHIPPER
Back Extensions - 100 CHIPPER
Oblique Crunches - 100 CHIPPER
V Sit Up - 100 CHIPPER​
Russian Twists - 100 CHIPPER
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TIME FRAME: 1/7 Days.
BENEFITS: Muscular Endurance. Strength. Stamina.​
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CLICK HERE FOR A TRAINING PLAN ADAPTED
FROM THE WORKOUT ABOVE
ASTA'S ABSOLUTE AB WORKOUT
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Sit Ups - 250 CHIPPER
Lying Leg Raises - 250 CHIPPER
Jackknife Sit Ups - 250 CHIPPER
V Sit Ups - 250 CHIPPER​
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TIME FRAME: 1/7 Days.
BENEFITS: Muscular Endurance. Strength. Stamina.​
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CLICK HERE FOR A TRAINING PLAN ADAPTED
FROM THE WORKOUT ABOVE
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