Kaiou Retsu Calisthenics Workout: Chinese Kenpo Legend!

Last updated on August 1st, 2023 at 12:46 pm

Baki is back for another season and while we obviously see Pickle front and center, we also get to see a show put on by Kaiou Retsu as well.

We have already had our original Kaiou Retsu Inspired Workout that revolved around weight training, but this time we’re coming in for a Kaiou Retsu calisthenics workout instead.

Kaiou Retsu is one of the strongest Baki characters in the series and it’s always fun reading about him in the manga or seeing him hit the screen – which we’ve been lucky enough to be able to do on multiple occasions now – and he definitely deserves another slot here at SHJ.

Our Baki Inspired Workouts Database continues to grow, and I’m going to do my best to make sure we have more calisthenics workouts in there for all our bodyweight members of The SHJ Army.

Kaiou Retsu Stats:

Real Name: Eishuu Retsu

Height: 5’9

Weight: 233 lbs.

Anime/Manga: Baki

Powers: No

Kaiou Retsu is right around average height compared to male anime characters within our Anime Workouts Database, coming in about nine inches below what we’d consider a behemoth.

His 233 pounds tells us that he is carrying a considerable amount of mass (if that wasn’t obvious), which is something we’ll need to factor in for our workout.

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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Kaiou Retsu 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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Kaiou Retsu 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 Kaiou Retsu we’ll be pulling information right from his Wiki Fandom page starting with his bio section here:

Kaiou Retsu is a fictional character in the Baki the Grappler anime and manga series. He was a very accomplished fighter of Chinese Kenpo and a friend of Katsumi Orochi. At first, he was an antagonist in the series, but later became one of the main characters.

His real name is Eishuu Retsu. In his training days in Heilongjiang, Bailin Temple he was called Shaoron Retsu.

This doesn’t tell us much about Kaiou Retsu, especially with all that we know we’ll have to cover, but it’s a start in the right direction.

We can skip right passed his appearance section considering we know exactly what we’re working with for Kaiou Retsu, and we can move right down into his powers and abilities.

Here’s how they break down that section for us:

Retsu was an accomplished fighter who attained the rank of Kaiou, strong enough to beat Mount Toba in less than a minute and Katsumi with just one punch. In fact, his punch was powerful enough to permanently damage Dorian’s brain, reducing his mindset to that of a child. His most impressive feat was pounding a boulder into a perfect sphere using only his bare hands. During his battle with the convict Hector Doyle, Retsu also demonstrated himself to be very skilled with a wide variety of weapons ranging from throwing knives, ropes, a nine-section whips, and even a dao.

Retsu fights with dirty tactics sometimes, such as using his hair to blind his opponent, setting them on fire with alcohol, or using his shirt to throw dirt as projectiles. Retsu once used the “Mushin”, a mental state in which he automatically uses his techniques and reflexes to defend and fight. Despite this, he was defeated by Pickle’s strength. According to Yuujirou Hanma, Retsu was able to awake the “Hanma spirit” in Baki Hanma.

Ever since the first part of the franchise, Kaiou Retsu has been striving to become more and more powerful, even practicing non-Chinese martial arts. Later, he thrived as China’s second strongest, right after Kaiou Kaku, until his death.

This definitely does Kaiou Retsu a bit more justice, and I’d even love to see a bit more than we see here if I’m being honest.

That said, I think we have enough to break down some of our goals.

The goals for our Kaiou Retsu Calisthenics Inspired Workout are going to be: 

• Kaiou Retsu’s Massive Muscular Aesthetic
• Kaiou Retsu’s Immense Strength and Speed
• Kaiou Retsu’s Fighter Core and Endurance

We’re not going to be messing around with this workout – we’re going to be training hard.

If you’re not ready for a ton of intensity and volume then you’ll want to start with one of our Beginner Workouts instead, because we’re building this one around one of the strongest Baki characters – and that’s saying something incredible.

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Kaiou Retsu Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be using one of my favorite training splits for one of my favorite Baki characters, training minimum 3 days per week, but I also recommend tacking on two extra days of training. One day will be for fighter endurance training and the other can either be the Chinese Kenpo Master Circuit Test OR one of our other circuit tests, Benchmark Workouts or alternative endurance circuits and training.

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.

Kaiou Retsu Workout: Sample Workout Schedule

Monday: Shaoron Retsu Calisthenics A

Tuesday: Chinese Kenpo Master Circuit Test

Wednesday: Shaoron Retsu Calisthenics B

Thursday: Fighter Endurance Work

Friday: Shaoron Retsu Calisthenics C

Saturday: Rest Day

Sunday: Active Rest Day

Kaiou Retsu Workout: Shaoron Retsu Calisthenics A

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Push Ups

3×20

B. Jumping Lunges

3×20 [total]

C. Wall Sit Hold

3×60 Seconds

Tri-Set Two:

A. Chest Dips

3×15

B. Hanging Leg Raises

3×15

C. Half Burpees

3×10

Tri-Set Three:

A. Pull Ups

3×10

B. Toes to Bar

3×20

C. Alternating Pistol Squats

3×10

Kaiou Retsu Workout: Chinese Kenpo Master Center 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!)

Chinese Kenpo Master Circuit Test: Complete 4 Rounds For Time

50 Boxer Skips

35 Push Ups

30 Air Squats

50 Boxer Skips

25 Double Unders

20 Sit Ups with Twist

50 Boxer Skips

15 Plank to Push Ups

10 Chin Ups

Kaiou Retsu Workout: Shaoron Retsu Calisthenics B

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Wide to Close Push Ups

3×20

B. Wide to Close Air Squats

3×20

C. Hollow Hold

3×30 Seconds

Tri-Set Two:

A. Plank To Push Ups

3×12

B. Russian Twists

3×20

C. Inch Worms

3×10

Tri-Set Three:

A. Wide Grip Pull Ups

3×10

B. Wall Climbs

3×20

C. Plank Hold

3xFailure

Kaiou Retsu Workout: Fighter 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

Kaiou Retsu Workout: Shaoron Retsu Calisthenics C

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Decline Push Ups

3×20

B. Alternating Box Step Ups

3×20 [total]

C. Superman Hold

3×30 Seconds

Tri-Set Two:

A. Tricep Dips

3×15

B. Bicycle Crunches

3×30

C. Flutter Kicks

3×50

Tri-Set Three:

A. Chin Ups

3×10

B. Sit Ups

3×20

C. Glute Bridges

3×15

Kaiou Retsu 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

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