ASTA CALISTHENICS

WORKOUT ROUTINE

Bonus PDF File

By: Mike Romaine
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 ASTA CALISTHENICS
WORKOUT ROUTINE
Training Volume:

4 days per week of calisthenics, 1 day of endurance work and 1 day for Magic
Knight Circuit Test

Explanation:

We’re training to unlock the physique and power level of an extremely powerful
character. Not to mention the fact that, as I mentioned above, Asta is one of the
most motivated characters in all of anime. He’ll never give up. We will be taking
that into account when building this routine so don’t be afraid to scale down and
slowly work your way into the full regime.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade 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 & traditional pyramid
training, straight sets, super sets, progressive overload and more.

Asta Calisthenics Workout Routine: Sample Workout

Schedule
Monday: Upper Body Focused Calisthenics Work and Core

Tuesday: Full Body Calisthenics Work and HIIT

Wednesday: Magic Knight Circuit Test

Thursday: Lower Body Focused Calisthenics Work and Core

Friday: Full Body Calisthenics Work and HIIT

Saturday: Active Rest Day or Black Bulls Endurance Work

Sunday: Rest Day

Asta Calisthenics Workout Routine: Upper Body Focused

Calisthenics Work
Warm Up:

Jog 400-800M

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the
volume/rep count using progressive overload like we teach within our Workout Enhancement Tool.

Regular Push Ups (Can Scale on Knees)

4×25

Skull Crushers (Calisthenics)

Diamond push-ups
4×20

Wide to Close Push Ups (Can Scale on Knees)

Military pushups
4×20
Dips (Can Scale using Chair)

4×20

Pull Ups (Can Scale to Pikes)

4×10

Fatigue Blowout:

Complete 3 Rounds Super-Set Style

● Push Ups to Failure

● Dips to Failure
● Pike Push Ups to Failure

Core Work:

Forearm Plank

3×60 Seconds

V-Ups

3×30

Leg Raises (Lying or Hanging)

3×25

L-Sit Hold

3×15 Seconds
Asta Calisthenics Workout Routine: Full Body Focused
Calisthenics Work and HIIT
Warm Up:

Jog 400-800M

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the
volume/rep count using progressive overload like we teach within our Workout Enhancement Tool.

Explosive Push Ups

5×30

Jump Squats

5×20

Dips

5×15

Chin Ups

5×10

HIIT Endurance Work:

Instead of a finisher and core on your full body focused days you’re going to work on shredding
some extra fat to show off the abs you’re building on other days. For this you’re more then
welcome to switch it up and do 20, 30 or even 60 minutes of HIIT, but I recommend choosing
from our favorite HIIT workouts:

● The Best HIIT Workouts

 ● Jump Rope Workout Database
● Academy Members: Insert a Benchmark Hero Workout (Circuit) or
SHJ Core Circuit Test

Asta Calisthenics Workout Routine: Magic Knight Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work
in our Benchmark Workouts to continue testing and improving scores and tracking them against
other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just
as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also
sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see
how much you can improve your score!)

Magic Knight Circuit Test: Complete 2 Rounds for Time

800M Run

25 Pull Ups

50 Air Squats

50 Push Ups

50 Sit Ups

50 Dips

50 Lying Leg Raises

25 Pull Ups
Rest 1-5 minutes as needed.

Asta Calisthenics Workout Routine: Lower Body Focused

Calisthenics Work
Warm Up:

Jog 400m

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the
volume/rep count using progressive overload like we teach within our Workout Enhancement Tool.

Air Squats (Can Scale Using Chair)

4×25

Glute Bridges

4×20

Bulgarian Split Squats

4×20 each leg

Alternating Pistol Squats (Scale Using Chair)

4×20 total

Box Jumps

4×10
Fatigue Blowout:

Complete 3 Rounds Super-Set Style

● Pause Squats to Failure

● Wall Sit to Failure
● Lying Leg Raises to Failure

Core Work:

Forearm Plank

3×60 Seconds

Sit Ups

3×30

Russian Twists

3×25

Hollow Hold

3×15 Seconds

Asta Calisthenics Workout Routine: Full Body Focused

Calisthenics Work and HIIT
Warm Up:

Jog 400-800M
Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the
volume/rep count using progressive overload like we teach within our Workout Enhancement Tool.

Explosive Push Ups

5×30

Jump Squats

5×20

Dips

5×15

Chin Ups

5×10

HIIT Endurance Work:

Instead of a finisher and core on your full body focused days you’re going to work on shredding
some extra fat to show off the abs you’re building on other days. For this you’re more then
welcome to switch it up and do 20, 30 or even 60 minutes of HIIT, but I recommend choosing
from our favorite HIIT workouts:

● The Best HIIT Workouts

● Jump Rope Workout Database
● Academy Members: Insert a Benchmark Hero Workout (Circuit) or
SHJ Core Circuit Test
Asta Calisthenics Workout Routine: Black Bulls Endurance
Training
For your endurance, HIIT or MMA/Parkour days you have quite a few options.

You can utilize enforced endurance training that I will program for you based on your fitness
level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio
(bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll
provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

● Constance Wu Workout Routine and Diet Plan

● Ewan McGregor Workout Routine and Diet Plan
● Kid Flash Workout Routine and Diet Plan
● Grant Gustin Workout Routine and Diet Plan
● How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

● Treadmill Walk/Run
● Rower Machine
 ● StairMaster
● Elliptical
● Swim

Option Three – Complete HIIT Training Using SHJ Resources:

● The Best HIIT Workouts

● Jump Rope Workout Database
● Academy Members: Insert a Benchmark Hero Workout (Circuit) or
SHJ Core Circuit Test

Asta Calisthenics Workout Routine: Optional Additional

Training Resources

Parkour Training Resources:

● The Nightrunner Parkour Workout Routine

● The Assassin’s Creed Parkour Workout Routine
● The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

● Anna Diop Workout Routine and Diet Plan

● Ryan Potter Workout Routine and Diet Plan
● Frank Grillo Boxing Workout

Other MMA Training Resources:

● Deathstroke Workout Routine

● Daredevil Workout Routine
● Moon Knight Workout Routine
● Sagat Workout Routine