One Punch Man

Our Seven Day Challenge

How an Anime character can be your secret weapon in getting in shape

One Punch Man (ワンパンマン) is a Japanese anime comic book character created in 2009. 

But if you’re thinking of the cute anime characters with huge eyes and a wistful gaze, this ain’t that. 

No, this is One Punch Man.

His story: he’s so strong that he can defeat any opponent with one punch. 

But how did he become One Punch Man? His quest for becoming the best superhero of all time started out with his “special 100×100 workout.” So simple. So effective.

Just do 100 squats, 100 push ups, and 100 sit ups. And go for a 10K run. Every single day.

Saitama only had one rule: don’t skip breakfast, even if you were just eating a banana.

But the most important thing: he never used the A/C in summer or the heat in the winter. This helped strengthen his mind as he strengthened his body. 

With summer around the corner, we think it’s the perfect time for our very own CORE version of the One Punch Man workout challenge — and we’ve made it for EVERYONE! 

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One Punch Man Workout

  • 100 Push Ups
  • 100 Sit Ups
  • 100 Squats
  • 100-Second Run

Need some CORE riffs on the standard exercises? Check out our video below for inspiration and motivation.

CORE Tips for your One Punch Man WORKOUT Challenge

What’s in it for you?

Our CORE One Punch Man challenge gives you a well-rounded workout that will kickstart your fitness, and be fun at the same time.  

These three simple body-weight exercises focus on building strength in three main areas: upper body, abs, and lower body. And the short run boosts your cardio. 

Can’t do 100 of each exercise at one time? No worry! Just break your 100 reps into smaller sets throughout the day. Like 10 sets of 10 pushups, 4 sets of 25 squats, or whatever works for you. 

No matter what, you’ll get in better shape by the end of the 7-day challenge!

Exercise Variation Ideas (do 20 of each, or create your own sets)


  • Parallel
  • Sumo (2nd position turned out)
  • Split lunge right leg back
  • Split lunge left leg back
  • Alternating cross balance (curtsey) lunge

Push ups

  • Pec
  • Triceps
  • Offset (10/10)
  • Diamond
  • Wide pec/bicep

Sit Ups

  • 1/2 roll back
  • Crunch
  • Oblique (Russian) twist
  • Lower and lift legs
  • Side to side bend in curl

And share this with your friends, family, community. Together we’re unstoppable!

📷 Photo and character credits to ONE. One Punch Man is a character of ONE Anime Studio.

Want more full-length workouts like this?

Then head on over to CORE!  

CORE, the innovative online workout program, now features Reformer workouts, each 30+ minutes. New content added regularly! 

Plus, CORE brings you more than 200 workout videos that bring you total-body fitness and whole-body wellness.

  • Pilates Reformer
  • Cardio
  • Core
  • Lower Body
  • Upper Body
  • Stretching / Recovery
  • Pregnancy
  • Injury Rehab
  • Brain-Based

Ranging from less than 10 minutes to 45 minutes, you can find the workouts that fit your schedule and workout mood. 

With a live weekly class, structured weekly workouts, free access to fun fitness challenges, and more, your CORE Engagement membership can help turn your dream of whole-body fitness into reality. 

But what really makes CORE different from so many online exercise programs? In each workout, I share tips on how to tailor it to your needs — whether you have existing injuries or chronic conditions, you’re pregnant, new to exercise, or you’re an athlete looking to get to your next level of performance and fitness.

Curious if CORE is right for you?

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