Jay Hong Workout: Train to Like the Lookism Yellow Head!

Last updated on December 30th, 2022 at 07:51 am

The requests for new Lookism Inspired Workouts are exploding.

Next up on the list is Jay Hong.

We’re making sure we give all our Lookism fans inside the The SHJ Army a good mixture of calisthenics and weight training routines so for this one we’re going to be hitting the weights.

If you don’t want weight training, as Jay Hong is going to be joining our Gun Park Inspired Workout with weights, you’ll want to jump into our Daniel Park or Vasco workouts to get your bodyweight fix.

Jay Hong Stats:

Real Name: Jay Hong

Height: 6’1

Weight: N/A

Anime/Manga: Lookism

Powers: No

Jay Hong is actually pretty tall compared to other male anime characters we’ve seen at SHJ.

He just misses being a part of our behemoths within our Anime Workouts Database by a few inches, but he joins the other male characters that continue bringing up the average height range a bit.

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.

Want The Absolute Best Anime Calisthenics Workouts Booklet?
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!

Jay Hong 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.

Need Help Choosing The Best Anime Inspired Calisthenics Workout?
Take The Anime Calisthenics Workout Placement Quiz Now!

Jay Hong 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 learn more about Jay Hong we’re going to be pulling right from his Wiki Fandom page, starting with a very brief bio section here:

Jay Hong is a supporting character in Lookism. He is a student in the fashion department at Jae Won High School.

That doesn’t give us much to go on, but we have more to discuss.

When we move into the section regarding his Fighting Prowess we learn a lot more about him.

Here’s how they break it down:

While having not actively participated in a breadth of fights, Jay has proven to be a very proficient and deadly martial artist. Jay is versed in 2 different martial arts: Systema and Kali Arnis. Systema is a Russian martial art taught by and to special forces for the express purpose of killing or disabling enemies as quickly and efficiently as possible. In fact, Jay often has to put a motorcycle helmet on his opponents to make sure he can’t kill them. Kali Arnis being a Filipino martial art with a great emphasis on using weapons such as tonfas, staves, and karambits along with a supplementary education in unarmed combat. With this martial art, Jay often demonstrates his skills utilising BB guns but has also attacked utilising burning steel pipes showing an ability to work with ad-hoc and makeshift weapons. Using these two martial arts in combination he was able to overwhelm Scott Kwon and Dominic Min.

Aside from that, Jay has demonstrated a strong tenacity and physicality. This is exhibited with him having endured burning his own hands to fight utilising steel pipes and struggling against Logan Lee’s submissions despite Logan’s physical strength and endurance. He has shown himself to be very quick when it comes to hand speed, striking an uncountable number of times when having taken hold of his opponent with James Gong noting that in 1 flurry that Jay could have “killed him 7 times” and being fast enough to counter Logan’s natural durability causing him to actually feel pain through his layer of fat.

We have also had requests to add Lookism to our top ten lists for the top ten strongest fighters and the top ten most popular, and as it is right now Jay Hong would definitely come in within the top five, maybe even the top three (so far).

That said, Gun Park definitely comes in ahead of Jay Hong, so we’ll be building this one out around ONE OF the strongest fighters, but still a bit less intense than one we’ve already seen here at SHJ.

That means to goals for our Jay Hong Inspired Workout are:

• Jay Hong’s Strength and Speed
• Jay Hong’s Lean and Toned Physique
• Jay Hong’s Fighter Endurance and Body Control

To do this we’ll be utilizing a bit of hybrid training, which is similar to Gun Park and other fighters we’ve had at SHJ, but we’ll also be changing our training split to be a full body system.

That said, if it seems a bit too daunting, or if you want to start with some beginner calisthenics or weight training you can jump into our Beginner Ninja Workout or Beginner Behemoth Workout before starting this one.

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Jay Hong Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’ll be training with 3 days of hybrid training (mixture of weights and calisthenics), a day of endurance work, and a final day devoted to a Kali Arnis Circuit Test that will put our work to the test. You can complete the test weekly, biweekly or monthly, and sub extra endurance on the weeks you don’t utilize it.

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.

Jay Hong Workout: Sample Workout Schedule

Monday: Systema Full Body A

Tuesday: Kali Arnis Circuit Test

Wednesday: Systema Full Body B

Thursday: Martial Artist Endurance Training

Friday: Systema Full Body C

Saturday: Optional Additional Training

Sunday: Rest Day

Jay Hong Workout: Systema Full Body A

Warm Up: 

Incline Walk

10-20 Minutes

Workout: 

Tri-Set A

A. Incline Dumbbell Press

3×12, 10, 8

B. Tricep Dips

3×10-15

C. Curl to Press

3×10-12

Tri-Set B:

A. Goblet Squats

3×15-20

B. Chin Ups

3×8-12

C. Sit Ups

3×20

Endurance Finisher:

Complete 20-30 Minutes:

• Sprint 1 Minute
• Walk 1 Minute

Jay Hong Workout: Kali Arnis 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!)

Kali Arnis Circuit Test: 4 Rounds for Time

800M Run

30 Sit Ups

20 Kettlebell Swings

15 Push Ups

10 Curl to Press

5 Lunges each leg

Jay Hong Workout: Systema Full Body B

Warm Up: 

Incline Walk

10-20 Minutes

Workout: 

Tri-Set A

A. Seated Overhead Press

3×12, 10, 8

B. Plank to Push Ups

3×10-15

C. Chest Flys

3×10-12

Tri-Set B:

A. Kettlebell (or DB) Deadlift

3×15-20

B. Jumping Lunges

3×8-12 each leg

C. Lying Leg Raises

3×20

Endurance Finisher:

Complete 20-30 Minutes:

• Sprint 30 seconds
• Walk 90 second

Jay Hong Workout: Martial Artist 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

Jay Hong Workout: Systema Hybrid Full Body C

Warm Up: 

Incline Walk

10-20 Minutes

Workout: 

Tri-Set A

A. Kettlebell Swings

3×12, 10, 8

B. Chest Dips

3×10-15

C. Close to Wide Push Ups

3xFailure

Tri-Set B:

A. Leg Press

3×15-20

B. Bent Over DB Rows

3×8-12

C. Plank Hold

3×60 seconds

Endurance Finisher:

Complete 20-30 Minutes:

• Sprint 2 Minutes
• Walk 2 Minutes

Jay Hong Workout: Bonus 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

Looking to step it up a notch and unleash your inner Superhuman?
Join The Ultimate Fitness X Fandom Membership.