Asta Calisthenics Workout Routine: Train like A Magic Knight of The Black Bulls!

Last updated on October 2nd, 2024 at 06:24 pm

We’re back for a character that QUICKLY became on of the most popular anime inspired workouts on the site.

BUT, now we’re going to take a crack at building out a workout inspired by his physique and powers…strictly using bodyweight and calisthenics training.

I won’t even be surprised when he also makes it into the most popular anime inspired calisthenics workouts section of our larger Anime Workouts Database…

We’ve showcased the fact that Asta has one of the most sought after physiques among anime characters on our Instagram page among other characters and he almost always comes out on top.

He’s also the clear front runner among our Black Clover Inspired Workouts and therefore may need to even be doubled up on within our Black Clover Workout Placement Quiz with both his original Asta Inspired Workout Routine and now his calisthenics version we’re moving into here.

Asta  Stats:

Real Name: Asta

Height: 5’1

Weight: NA

Anime: Black Clover

Powers: Yes

Asta is actually extremely short. 

We’ve seen some other super short male anime characters, but he down there with one of the shortest.

Wolverine was 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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Asta Calisthenics Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

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.

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Asta Calisthenics 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.

Now even though we’ve already seen our original Asta Inspired Workout Routine we’re still going to be going back through his powers and abilities here, and even talking a bit about his background information.

Asta came in at number one among both of our lists making him one amongst the most powerful Black Clover characters of all time and also number one among the most popular Black Clover characters.

So we clearly need to start breaking down some of those powers – but for those of you who haven’t watched Black Clover just yet: Asta NEVER gives up and has a level of motivation to become The Wizard King that is only matched by a few other anime characters.

To start us off we’ll be pulling right from his Wiki Fandom page which leads with his brief bio section:

Asta is an orphan raised under the care of a church in Hage after his mother abandons him on the church’s doorstep. After turning 15 years old, Asta receives a five-leaf clover grimoire with an Anti Magic devil inside. He joins the Clover Kingdom’s Black Bull squad of the Magic Knights and becomes a 3rd Class Junior Magic Knight^[8] and temporarily a Royal Knight.

We don’t need much recap here in terms of backstory so we’ll be moving right into his powers and abilities, and everything we’ll be working around to build this workout out.

They lead off with his magic, or in this case Anti-Magic, which we’ll break down a bit before getting into the REAL good stuff:

Anti Magic: Asta uses this unique energy to nullify magic. Despite not having the ability to use magic, Asta’s control over his Anti Magic energy, as well as the very uniqueness of this power itself has earned him the rank of an Arcane Stage mage.

And the reason why I still include this section is because this is one of the reasons we get to see Asta train so hard in the way we do and the reason we get to see him overcome such adversity which makes his character that much more motivating to watch.

From there they move on to break down all of his abilities, and it’s a long list.

I won’t be making too many cuts from this one, but I will be excluding things like “Keen Intellect” that won’t have any weight within the actual routine we build and have already been hit in other articles containing his background.

Here’s what we have for Asta:

• Expert Swordsman: Asta initially has a rough style due to having an unconventional sword and having only received basic training from Fanzell Kruger. Over time he develops greater skill through battle experience, additional swords, and ki-sensing, as well as learning from his multiple battles alongside and against other magic swordsmen.

• No Magic Power: Asta possesses no mana and so is unable to use magic. This enables Asta to wield Anti Magic without suffering the weakening effects since he has no magic to drain. This also makes him undetectable to mana-sensors, and immune to the life-draining substance of the underworld.

• Enhanced Strength: Asta possesses a high level of physical strength, able to do a thousand single-handed handstand push-ups, to swing heavy swords single-handedly, and to punch holes in rock walls with no injury to himself. Asta can swing his swords with such force that his opponents break stone when they crash. The Witch Queen further enhances his arm strength using Blood Magic.

• Enhanced Speed: Asta is capable of moving in an above-average speed, which causes William Vangeance to think that he has used magic to aid himself.

• Enhanced Durability: Asta possesses a high durability, as seen when he is able to keep standing up, despite receiving numerous attacks from Heath. He is even able to emerge from Licht’s attempted cave-in relatively unharmed alongside Yami.

• Enhanced Instinct: Asta possesses a heightened level of instinct, as demonstrated when he can unconsciously move his body in the best way to defend himself.

• Ki: A principle originating from Yami’s homeland, Hino Country, this allows Asta to use a sixth sense and to perceive and react to unseen attacks and people.

For the sake of our training we’re going to hyper focus his enhanced strength and speed while also taking into account his physique.

Yes, that means we will be training around achieving his overall body and aesthetic as well.

As we know, Asta is extremely powerful and trains A LOT, so don’t expect to be walking into a super simple and easy routine.  This one is going to be intense and might take some scaling down on the amount of volume by decreasing overall exercise load or even the amount of reps we do for each (on top of scaling the actual movements if needed).

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Asta Calisthenics Workout Routine

Training Volume:

4 days per week of calisthenics, 1 day of endurance work and 1 day for Magic Knight Circuit Test

Explanation:

We’re training to unlock the physique and power level of an extremely powerful character. Not to mention the fact that, as I mentioned above, Asta is one of the most motivated characters in all of anime.  He’ll never give up.  We will be taking that into account when building this routine so don’t be afraid to scale down and slowly work your way into the full regime.

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Asta Calisthenics Workout Routine: Sample Workout Schedule

Monday: Upper Body Focused Calisthenics Work and Core

Tuesday: Full Body Calisthenics Work and HIIT

Wednesday: Magic Knight Circuit Test

Thursday: Lower Body Focused Calisthenics Work and Core

Friday: Full Body Calisthenics Work and HIIT

Saturday: Active Rest Day or Black Bulls Endurance Work

Sunday: Rest Day

Asta Calisthenics Workout Routine: Upper Body Focused Calisthenics Work

Warm Up:

Jog 400-800M

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count using progressive overload like we teach within our Workout Enhancement Tool.

Regular Push Ups (Can Scale on Knees)

4×25

Skull Crushers (Calisthenics)

4×20

Wide to Close Push Ups (Can Scale on Knees)

4×20

Dips (Can Scale using Chair)

4×20

Pull Ups (Can Scale to Pikes)

4×10

Fatigue Blowout:

Complete 3 Rounds Super-Set Style

• Push Ups to Failure
• Dips to Failure
• Pike Push Ups to Failure

Core Work:

Forearm Plank

3×60 Seconds

V-Ups

3×30

Leg Raises (Lying or Hanging)

3×25

L-Sit Hold

3×15 Seconds

Asta Calisthenics Workout Routine: Full Body Focused Calisthenics Work and HIIT

Warm Up:

Jog 400-800M

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count using progressive overload like we teach within our Workout Enhancement Tool.

Explosive Push Ups

5×30

Jump Squats

5×20

Dips

5×15

Chin Ups

5×10

HIIT Endurance Work:

Instead of a finisher and core on your full body focused days you’re going to work on shredding some extra fat to show off the abs you’re building on other days.  For this you’re more then welcome to switch it up and do 20, 30 or even 60 minutes of HIIT, but I recommend choosing from our favorite HIIT workouts:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Asta Calisthenics Workout Routine: Magic Knight 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!)

Magic Knight Circuit Test: Complete 2 Rounds for Time

800M Run

25 Pull Ups

50 Air Squats

50 Push Ups

50 Sit Ups

50 Dips

50 Lying Leg Raises

25 Pull Ups

Rest 1-5 minutes as needed.

Asta Calisthenics Workout Routine: Lower Body Focused Calisthenics Work

Warm Up:

Jog 400m

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count using progressive overload like we teach within our Workout Enhancement Tool.

Air Squats (Can Scale Using Chair)

4×25

Glute Bridges

4×20

Bulgarian Split Squats

4×20 each leg

Alternating Pistol Squats (Scale Using Chair)

4×20 total

Box Jumps

4×10

Fatigue Blowout:

Complete 3 Rounds Super-Set Style

• Pause Squats to Failure
• Wall Sit to Failure
• Lying Leg Raises to Failure

Core Work:

Forearm Plank

3×60 Seconds

Sit Ups

3×30

Russian Twists

3×25

Hollow Hold

3×15 Seconds

Asta Calisthenics Workout Routine: Full Body Focused Calisthenics Work and HIIT

Warm Up:

Jog 400-800M

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count using progressive overload like we teach within our Workout Enhancement Tool.

Explosive Push Ups

5×30

Jump Squats

5×20

Dips

5×15

Chin Ups

5×10

HIIT Endurance Work:

Instead of a finisher and core on your full body focused days you’re going to work on shredding some extra fat to show off the abs you’re building on other days.  For this you’re more then welcome to switch it up and do 20, 30 or even 60 minutes of HIIT, but I recommend choosing from our favorite HIIT workouts:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Asta Calisthenics Workout Routine: Black Bulls Endurance Training

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

Asta Calisthenics Workout Routine: 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

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