The Gon Freecs Workout Routine: Train like The Rookie Hunter from Hunter X Hunter!

Last updated on April 18th, 2022 at 05:53 pm

The SHJ Army is in love with our Anime Inspired Workout Routines!

Last week we added our Top Ten My Hero Academia Workouts and Top Ten Dragon Ball Z Workouts to our list of workout listicles.

Now it’s time to add some more anime shows to the list!

Starting with our Gon Workout from Hunter X Hunter! 

I’ve personally been watching Hunter X Hunter, re-watching MHA, and also catching up on Part Two of Baki so that I can watch the new Part Three that just released.

Which is why I also recently re-shared our Baki Workout as well.

Gon Stats:

Height: 5’1

Weight: 108 lbs.

Real Name: Gon Freecss

Powers: Enhanced/Superhuman-Like

Anime: Hunter X Hunter

Don’t be surprised by Gon’s 5’1 height and 108 pounds; he’s only 11-12 years old in the show!

But, also don’t let his age make you think we’ll be taking it easy on you with this workout routine.

Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Gon Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

Need Help Choosing The Best Hunter X Hunter Inspired Workout?
Take The Hunter X Hunter Workout Placement Quiz Now!

Gon Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

To get us started let’s talk a bit about Gon’s overall character with a short bio and even a little information about his personality.

Here’s what his Wiki Fandom tells us:

Gon Freecss is a Rookie Hunter and the son of Ging Freecss. Finding his father is Gon’s motivation in becoming a Hunter.

And they go on to tell us this about his personality:

Gon is an athletic, rustic, and friendly boy who is searching for adventure. Also, he is not very good at math. However, having spent a lot of time in the woods as a child, he is very good with animals. Gon is an Enhancer, who are known for being simple-minded and determined. This determination and talent lead to both potential allies and potential enemies trusting in him and taking his side. He has inhuman senses; Gon has a heightened sense of smell almost like a dog’s, he also has very good vision, as well as having a very keen taste. Gon wants to become a Hunter because he wishes to find out the depths of an occupation that would cause a father to choose the profession over being with his own son.

He has a long list of abilities to go with what was spoken of above.

If you want to see all the information that comes with each one of the abilities you can check out the full Wiki page, but I’ll be cutting each one to the base information.

Here’s a full list of Gon’s abilities and powers:

• Enhanced Vision
• Enhanced Hearing
• Enhanced Taste
• Immense Smell
• Preternatural Perception
• Enhanced Strength
• Enhanced Speed and Reflexes
• Enhanced Agility
• Enhanced Stamina
• Enhanced Adaptability
• Healing Factor
• Advanced Poison Resistance
• Keen Intellect
• Proficient in Hand-To-Hand Combat
• Proficient Weapon Specialist
• Stealth Expert

And, there are even some extra additions like zoologicial knowledge, animal empathy, proficient strategist, enhanced endurance and more.

So, like I said, don’t expect that this one is going to be easy just because we’re building it around a 12 year old!

We’ve been on a bit of a roll working around character’s aesthetics, but for this one, if it wasn’t obviously enough, we’ll be working around Gon’s strengths!

More specifically, we’re going to be basing this workout on enhancing our agility, stamina, strength, and some hand to hand combat.

Get ready, because ready or not we’re about to start!

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Gon Workout Routine

Training Volume:

5+ days per week

Explanation:

We’re going to use a similar layout to how we structured last week’s Avatar workout routines.  You’ll have 3 days of calisthenics training, two days of speed and endurance training, and then I’ll be giving you extra training protocol for parkour, endurance, mixed martial arts and more.

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.

Gon Workout: Sample Workout Schedule

Monday: Calisthenics, Circuit and Core

Tuesday: Add-on Programming (Parkour, Mixed Martial Arts, Endurance and Speed Work)

Wednesday: Calisthenics, Circuit and Core

Thursday: Add-on Programming (Parkour, Mixed Martial Arts, Endurance and Speed Work)

Friday: Calisthenics, Circuit and Core

Saturday: Add-on Optional Programming (Parkour, Mixed Martial Arts, Endurance and Speed Work)

Sunday: Add-on Optional Programming (Parkour, Mixed Martial Arts, Endurance and Speed Work)

Gon Workout: Calisthenics Training, Cally Circuit A, and Core

Warm Up:

800M Jog

2×50 Jumping Jacks

2×50 High Knees

2×50 Butt Kickers

Calisthenics Training:

Push Ups

5×20

Air Squats

5×15

Dips

5×10

Chin Ups

5×5

Lunges

5×5 each leg

Cally Circuit A:

3 Rounds Without Break

20 Jump Squats

20 Sit Ups

20 Double Unders

20 Mountain Climbers

Core Training A:

3 Giant Sets (Break Between Sets, Not Exercises)

50 Crunches

25 Lying Leg Raises

15 Second Reverse Superman (Hollow Hold)

Gon Workout: Calisthenics Training, Cally Circuit B, and Core

Warm Up:

800M Jog

2×50 Jumping Jacks

2×50 High Knees

2×50 Butt Kickers

Calisthenics Training:

Push Ups

5×20

Air Squats

5×15

Dips

5×10

Chin Ups

5×5

Lunges

5×5 each leg

Cally Circuit B:

2 Rounds for Time

100 Jump Ropes

25 Pull Ups

15 Burpees

25 Pull Ups

100 Jump Ropes

Core Training B:

3 Giant Sets (Break Between Sets, Not Exercises)

50 V-Ups

25 Hanging Leg Raises

15 Second Superman Hold

Gon Workout: Calisthenics Training, Cally Circuit C, and Core

Warm Up:

800M Jog

2×50 Jumping Jacks

2×50 High Knees

2×50 Butt Kickers

Calisthenics Training:

Push Ups

5×20

Air Squats

5×15

Dips

5×10

Chin Ups

5×5

Lunges

5×5 each leg

Cally Circuit C:

5 Rounds for Time

10 Double Unders

10 Clap Push Ups

10 Skull Crushers (Calisthenics)

10 Pistol Squats (Total)

10 Box Jumps

10 Jumping Lunges (Total)

Core Training C:

3 Giant Sets (Break Between Sets, Not Exercises)

50 Cable Crunches

25 Lying Leg Raises w/ Hip Thrust

15 Second L-Sit

Add-on Programming (Parkour, Mixed Martial Arts, Endurance and Speed Work)

Parkour Training:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Mixed Martial Arts Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine
• Anna Diop Workout Routine and Diet Plan
• Frank Grillo Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan

Endurance Work:

Beginner: 1-3 Mile Run

Intermediate: 3-5 Mile Run

Advanced: 5+ Mile Run

OR

• 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

Speed Work:

• The Kid Flash Workout Routine Speed Routine

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