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    Tokita Ohma Workout PDF

    Uploaded by

    Sirine Boussama

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Tokita Ohma Workout PDF

    Uploaded by

    Sirine Boussama
    3K views10 pages

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    3K views10 pages

    Tokita Ohma Workout PDF

    Uploaded by

    Sirine Boussama

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10
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    The key takeaways are that the workout routine follows a PPL split with 6 days of training per week focusing on calisthenics, HIIT, and core work.

    The workout split follows a PPL structure with upper body, full body, and lower body focused calisthenics workouts along with 3 HIIT workouts and core finishers each week.

    The upper body focused calisthenics workout includes exercises like clap push ups, pike push ups, dips, chin ups, diamond push ups, and wide grip pull ups.

    TOKITA OHMA 

    WORKOUT ROUTINE 

    Bonus PDF File


    By: Mike Romaine

    Copyright Notice
    No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or

    mechanical, including photocopying, recording, or by any informational storage or retrieval

    system without expressed written, dated and signed permission from the author. All copyrights

    are reserved.

    Disclaimer and/or Legal Notices

    The information provided in this book is for educational purposes only. I am not a doctor and

    this is not meant to be taken as medical advice.

    The information provided in this book is based upon my experiences as well as my

    interpretations of the current research available.

    The advice and tips given in this course are meant for healthy adults only. You should consult

    your physician to insure the tips given in this course are appropriate for your individual

    circumstances.

    If you have any health issues or pre-existing conditions, please consult with your physician

    before implementing any of the information provided in this course.

    This product is for informational purposes only and the author does not accept any

    responsibilities for any liabilities or damages, real or perceived, resulting from the use of this

    information.

     
     
    TOKITA OHMA 
    WORKOUT ROUTINE 
     
    Training Volume: 

    6 days per week 

    Explanation: 

    We’re going to be following the same structure as we did for Baki’s 


    Calisthenics workout with a PPL type split for our calisthenics work and then 3 
    days devoted to HIIT for endurance and intensity with some core finishers. 

    Want To Upgrade This Workout? 

    The Superhero Academy​ now comes with an U ​ pgrade Your Workout Tool​ that 
    allows Academy members to turn any SHJ workout into a 4-8 week fully 
    planned regime detailing exact weights to lift and including reverse & tradition 
    pyramid training, straight sets, super sets, progressive overload and more. 

    Tokita Ohma Workout Routine: Sample Workout Schedule 


    Monday​: Upper Body Focused Calisthenics Work 

    Tuesday​: HIIT Workout A and Core A 

    Wednesday​: Full Body Calisthenics Work 

    Thursday​: HIIT Workout B and Core B 

    Friday​: Lower Body Focused Calisthenics Work 


    Saturday​: HIIT Workout C and Core C 

    Sunday​: Rest Day 

    Tokita Ohma Workout Routine: Upper Body Focused 


    Calisthenics Work 
    Warm Up: 

    800m Run 

    Workout: 

    Clap Push Ups 

    4×10 

    Pike Push Ups 

    4×10 

    Dips 

    4×10 

    Chin Ups 

    4×10 

    Diamond Push Ups 

    4×10 
    Wide Grip Pull Ups 

    4×10 

    Tokita Ohma Workout Routine: HIIT Workout A and Core A 


    Warm Up: 

    Walk/Jog 

    Workout: Complete 3 Rounds 

    25 Double Unders 

    10 Burpees 

    25 Jumping Jacks 

    10 Box Jumps 

    25 High Knees 

    10 Wall Climbs 

    25 Butt Kickers 

    10 Explosive Push Ups 

    Core A: 

    Russian Twists 

    3×30 
    Sit Ups w/ Twist 

    3×30 

    Hanging Knee Raises w/ Side Twist 

    3×30 

    Alternative HIIT Workouts: 

    ● The Best HIIT Workouts to Step Up Your Training 

    Tokita Ohma Workout Routine: Full Body Calisthenics Work 


    Warm Up: 

    800m Run 

    Workout: 

    Wide to Close Push Ups 

    4×10 

    In and Out Jump Squats 

    4×10 

    Double Unders 

    4×10 
    Handstand Push Ups 

    4×10 

    Side Lunges 

    4×10 each leg 

    Half Burpess 

    4×10 

    Tokita Ohma Workout Routine: HIIT Workout B and Core B 


    Warm Up: 

    Walk/Jog 

    Workout: Complete 5 Rounds 

    10 Pull Ups 

    50 High Knee Skips 

    20 Push Ups 

    50 Alternating Skips 

    20 Air Squats 

    50 Double Unders 

    10 Pull Ups 
    Core B: 

    Side Planks 

    3×30 seconds 

    Lying Leg Raises w/ Hip Thrust 

    3×30 

    Bicycle Crunches 

    3×30 

    Alternative HIIT Workouts: 

    ● The Best HIIT Workouts to Step Up Your Training 

    Tokita Ohma Workout Routine: Lower Body Focused 


    Calisthenics Work 
    Warm Up: 

    800m Run 

    Workout: 

    Alternating Pistol Squats 

    4×10 each leg 

    Glute Bridges 
    4×10 

    Jumping Lunges 

    4×10 each leg 

    Pause Squats (Stutter at Parallel or Below) 

    4×10 

    Box Jumps @ 36+” 

    4×10 

    Wall Sit 

    4×60 Seconds 

    Tokita Ohma Workout Routine: HIIT Workout C and Core C 


    Warm Up: 

    Walk/Jog 

    Workout: Complete 1 Rounds 

    Run 1600 Meters 

    200 Air Squats 

    150 Push Ups 

    50 Pull Ups 
    Run 1600 Meters 

    Core C: 

    Weighted Plank 

    3×60 seconds 

    Hanging Leg Raises 

    3×30 

    Cable Crunches 

    3×30 

    Alternative HIIT Workouts: 

    ● The Best HIIT Workouts to Step Up Your Training 

    Tokita Ohma Workout Routine: Mixed Martial Arts Training 


    Resources 
    Mixed Martial Arts Training Resources: 

    ● Deathstroke Workout Routine 


    ● Daredevil Workout Routine 
    ● Moon Knight Workout Routine 
    ● Sagat Workout Routine 
    ● Anna Diop Workout Routine and Diet Plan 
    ● Frank Grillo Workout Routine and Diet Plan 
    ● Ryan Potter Workout Routine and Diet Plan 

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