BUDDHA CALISTHENICS

WORKOUT ROUTINE

Bonus PDF File

By: Mike Romaine
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 BUDDHA CALISTHENICS
WORKOUT ROUTINE
Training Volume:

4-5 days per week

Explanation:

We’ve already had our fairly simple calisthenics workout, our superset
variations AND our tri-set variation, which means it’s a match made in Heaven
for this God, because we’re coming in with our new build: the circuit build. This
one brings in the intensity of an extremely powerful God and adds in the
endurance work we need to train like Buddha himself. We’ll be hitting this one
four times a week and can also utilize our Dharmic Pantheon Circuit Test
weekly, biweekly or monthly as we’d like right on top of that.

Jump Rope Scaling Guide:

Scale Jump Rope Skips to Jumping Jacks or Toe Taps onto a DB or KB or

Stair. Also scale from 100 to 30-50 reps as needed.

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.

Buddha Calisthenics Workout: Sample Workout Schedule

Monday: Humanity’s God Calisthenics A

Tuesday: Humanity’s God Calisthenics B

Wednesday: Dharmic Pantheon Circuit Test

Thursday: Humanity’s God Calisthenics C

Friday: Humanity’s God Calisthenics D

Saturday: Optional Demon Slayer Endurance Work

Sunday: Rest Day

Buddha Calisthenics Workout: Humanity’s God Calisthenics A

Warm Up:

10-30 Minute Jog

Circuit One: Complete 3 Rounds

Boxer Skips x 100

Hollow Hold x 30-60 seconds

Push Ups x 25

Sit Ups x 20

Mountain Climbers x 15-30

Circuit Two: Complete 3 Rounds

Boxer Skips x 100

Glute Bridges x 15

Dips x 12

Chin Ups x 8-10

Half Burpees x 10

Buddha Calisthenics Workout: Humanity’s God Calisthenics B

Warm Up:

10-30 Minute Jog

Circuit One: Complete 3 Rounds

Boxer Skips x 100

Air Squats x 30

Decline Push Ups x 25

Lying Leg Raises x 20

Inch Worms x 10

Circuit Two: Complete 3 Rounds

Boxer Skips x 100

L-Sit Hold x 15-30 seconds

Plank to Push Ups x 12

Pull Ups x 8-10

Jump Squats x 10-15

Buddha Calisthenics Workout: Dharmic Pantheon 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!)

Dharmic Pantheon Circuit Test: Complete 2 Rounds for Time

800M Run

50 Push Ups

40 Air Squats

30 Double Unders

20 Sit Ups

15 Dips
10 Pull Ups

Buddha Calisthenics Workout: Humanity’s God Calisthenics C

Warm Up:

10-30 Minute Jog

Circuit One: Complete 3 Rounds

Boxer Skips x 100

Superman Hold x 30 seconds

Incline Push Ups x 25

V-Ups x 20

Wall Climbs x 10

Circuit Two: Complete 3 Rounds

Boxer Skips x 100

Bulgarian Split Squats x 15 each leg

Tricep Extensions x 12

Wide Pull Ups x 8-10

Planking Shoulder Taps x 20

Buddha Calisthenics Workout: Humanity’s God Calisthenics D

Warm Up:

10-30 Minute Jog

Circuit One: Complete 3 Rounds

Boxer Skips x 100

Wide To Close Push Ups x 30

Double Unders x 25

3 Point Squats x 20-30

Slow Mountain Climbers x 20

Circuit Two: Complete 3 Rounds

Boxer Skips x 100

Russian Twists x 30

Plank Hold x 60 Seconds

Bodyweight Rows x 8-10

Wall Sits x 60 seconds

Buddha Calisthenics Workout: Optional Endurance Work

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
● Bike

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

Buddha Calisthenics Workout: 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