The Real Anime Training Warm-Up – Real Anime Training

Eight years ago, I decided that we needed a warm-up routine that would be easily accessible and something we could always refer back to when needing a warm-up. To solve this problem, I created the "Real Anime Training Warm-Up" and have referred to it in over 900 different posts since then. Whether you're about to run a 5K, do an Iron Man Triathlon, or just tackle day three of the "One Punch Man Training Program," the "Real Anime Training Warm-Up" is here to help you out.
Keep in mind that this isn't a warm-up for novices. It can easily feel like a workout on its own if you are not used to working out.

  1. 15 Jumping Jacks
  2. 15 Push-ups
  3. 15 Sit-ups
  4. 15 Squats
  5. High Knees- 15 Seconds
  6. Heels to Butt- 15 Seconds
  7. Jog- 15 Seconds
  8. Jog Backwards- 15 Seconds
  9. Side Stepping (both ways)- 15 Seconds Each Way (30 Seconds Total)
  10. Ankle Rotations- 10 Times, each way
  11. Hanging Leg Rotations- 10 Times, each way
  12. Knee Rotations- 10 Times, each way
  13. Hip Rotations- 10 Times, each way
  14. Waist Twisting- 10 Times, each way
  15. Shoulder Rotations- 10 Times, each way
  16. Small Arm Circles- 10 Times, each way
  17. Big Arm Circles- 10 Times, each way
  18. Elbow Circles- 10 Times, each way
  19. Wrist Rotations- 10 Times, each way
  20. Neck Circles- 10 Times, each way
  21. Shadowboxing- 1 Minute


  • There is no rest in between any of these exercises.
  • For Ankle Rotations, just stick your leg out and roll your ankle around in a circle.
  • For Hanging Leg Rotations, lift your leg in front of you at 90 degrees, allowing your lower leg to dangle. Lightly swing your lower leg in a circle.
  • For Knee Rotations, put your feet and knees together, put your hands on your knees and bend them slightly. Now, make small circles with your both your knees together.
  • For Hip Rotations, put your hands on your hips and, without your head moving, make large circles with your hips.
  • For Waist Twisting, stand with your feet a little wider than shoulder width, with your arms dangling. Now, turning your body, allow your arms to swing around you. It should feel like you are trying to fling them off.
  • Shoulder Rotations are just rolling your shoulders forward and backward.
  • For Small Arm Circles, hold your arms out at your side at shoulder height and make tiny circles.
  • Large Arm Circles are like a windmill with your arms.
  • For Elbow Circles, tuck your elbows at your sides and loosely circle your forearms in front of you.
  • For Wrist Rotations, hold your arms out in front of you and circle your wrists as far as they’ll go.
  • For Neck Circles, make sure you don’t circle your neck too quickly.
  • End with a nice light shadowbox.