Routine
The Hero's 100s
Strength · 4 exercises · 31 sets · ~105 min · Full body
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.
| # | Movement | Prescribed | Done |
|---|---|---|---|
| 1 | Push-upsScale: start at 5×5 and build. | 10 × 10 | ............ |
| 2 | Crunches / sit-upsScale: start at 5×5. | 10 × 10 | ............ |
| 3 | Back squatBodyweight squats — no bar needed. | 10 × 10 | ............ |
| 4 | Running (6 mph, 10 min/mile)10 km. Cut the distance to what you can finish comfortably. | 1 sets 60 min | ............ |
Training estimates are informational, not medical advice. Warm up, and stop if something hurts.