Mash Burnedead Calisthenics Workout: Bodyweight Mashle!

Last updated on September 11th, 2023 at 08:09 am

Mash Burnedead trains with weights. 

We know that already, but The SHJ Army wants a calisthenics version of his workout.

We already had our original Mash Burnedead Inspired Workout, which was built around weight training, but now we’re going to be taking a look at how we could achieve Mash goals with strictly bodyweight training.

If your goal is to achieve Mash levels of muscle mass, strength and overall aesthetic as quickly as possible, then I’d obviously recommend the weight training version of his workout – but we’re going to do our best to replicate it here without the weights.

Mash Burnedead Stats:

Real Name: Mash Burnedead

Height: 5’6

Weight: N/A

Anime/Manga: Mashle

Powers: Yes

Mash is actually pretty short, coming in a full foot below what we’d consider a behemoth among our Anime Workouts Database.

Though, I do like to point out that he is right around my height…

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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Mash Burnedead 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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Mash Burnedead 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.

To learn more about Mash Burnedead, even though we’ve already been through his bio section in his original routine, we’ll be pulling right from his Wiki Fandom page.

Here’s how they start us off:

Mash Burnedead is the main protagonist of the Mashle series and a first-year student at Easton Magic Academy.

He was abandoned when he was a child due to lacking a mark, meaning that he is unable to use magic. Regro Burnedead found him and raised him outside the big city, hiding Mash from society and teaching him self-defense. They lived a peaceful life together, until one day, when Mash goes to the city and a policeman discovers him. After that event, Brad Coleman notices that Mash doesn’t have a mark and goes to Mash’s house to find him. Once there, Brad hurts Regro and after an “intense” fight with Mash, they accord that Mash will go to the magic school in order to maintain their peaceful life. Mash agrees and, in that process, Mash set his goal to become a Divine Visionary.

This doesn’t really do him justice, but if you’re a MASHLE fan, you already know what we’re dealing with here.

When we move into his appearance section they tell us this:

Mash is of average height and has a muscular build. He has black bowl-cut hair and pale skin with a slight tan. A fake mark made by Brad Coleman was place over his left cheek. When at Easton, he wears the standard school uniform of a white shirt, black trousers, red tie, brown shoes and black cloak. When training, he often wears white shorts, and black under armor. He is often seen wearing a stoic and blank expression on his face.

Breezing over his “muscular build” also isn’t saying much considering he has tons of muscle mass and is insanely strong and fast.

But, nevertheless, a “muscular build” (his specific muscular build) is what we’ll be looking to achieve with this one.

Mash doesn’t have any magic, so he uses what is referred to as “Muscles Magic”, which they break down for us here:

Muscles Magic: Mash was born without a mark, so he cannot cast spells, instead, he uses muscle-based techniques to compensate for his lack of magic power. Through his impressive control over his own muscles, Mash is capable of clenching his abdominal muscles to prevent potential blades in his body from being taken out.

The feats he accomplishes with his non-magical techniques are impressive enough to make people believe he’s actually using magic. Mash’s control over his muscles increased further after his training with Meliadoul, allowing him to perform even greater feats, such as stopping Doom’s blade with his ocular muscles, by clenching his eyelids.

And while this gives us some necessary information, they tell us even more when we move into his specific physical attributes (and abilities):

Immense Strength and Speed: Mash possesses an incredible amount of physical power. He’s able to lift extremely heavy weights with immense speed in many different ways and block powerful magic spells by simply swiping his hand. He can also throw objects at high speed and power with excellent accuracy. Mash is inhumanly strong even with his wrist weights on, which prevent him from using his full strength. At full power, Mash becomes fast enough to generate afterimages with his movements. Mash became immensely more powerful after undergoing muscle training in a mindscape guarded by an enigmatic god, who seemingly transferred all the effort to Mash’s physical body.

• Flight: Another feat of Mash’s inhuman speed and muscle strength is the ability to “fly” by moving his legs fast enough to propel him mid-air.

Immense Durability: Mash’s body is extremely durable, capable of taking much more damage than normal humans. His durability is even greater than that of a goddess, as seen in his battle against Carpaccio Luo-Yang.

Immense Endurance: In addition to his offensive power, Mash possesses incredible endurance, able to keep on fighting, despite severe injuries. He is able to continue his fight with Domina Blowelive despite having a large piercing wound on his torso, which was inflicted to him by the latter. Astonishingly, Mash is capable of moving around and launching a kick at a target even after having his heart ripped out of him, albeit only for a short duration of time.

Inhuman Reflexes: Mash can react to spells and any other attack at extreme speed. By touching a wall behind him, Mash is able to perceive Margarette Macaron’s movements by taking advantage of the fact, that the sound she generates travels faster from the ground to the wall behind him, ultimately allowing him to dodge her attack. According to Kaldo Gehenna, to pull off such a feat would require otherworldly reflexes.

Inhuman Senses: During his fight with Doom, Mash demonstrated his incredible senses as he weighed Doom, and his mirrors clones in order tell which one was real.

That’s what we’re really looking for; and if you’re interested, they even break down each individual move he uses on his Wiki, but they don’t really help us build out a workout.

The goals for our Mash Burnedead Calisthenics Inspired Workout will be:

• Mash Burnedead’s Muscular and Shredded Aesthetic
• Mash Burnedead’s Immense Strength and Speed
• Mash Burnedead’s Immense Endurance

We’ll have our work cut out for us with this one considering the amount of strength and speed Burnedead has along with his extremely muscular physique, but we’ll be looking to do it right around an intermediate fitness level.

That means beginners may have to scale ever so slightly in order to jump into this one, while advanced athletes should feel right at home, potentially only needing to add some extra reps.

If you really feel out of place as a beginner you can also check out our Beginner Workouts, with the Beginner Ninja Workout and the Beginner Speedster Workout being your best bet to get started.

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Mash Burnedead Calisthenics Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’ll have three main days of calisthenics training but then we’ll also have a circuit test each week that will have us step it up a notch as well as a day devoted entirely to endurance training and fat shredding. While other routines have you utilizing the circuit tests weekly, biweekly or monthly, this one is actually built in to be done as a weekly test you can consistently look to improve on over time.

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.

Mash Burnedead Calisthenics Workout: Sample Schedule

Monday: Muscles Magic Calisthenics A

Tuesday: Easton Magic Academy Circuit Test

Wednesday: Muscles Magic Calisthenics B

Thursday: Mashle Endurance Day

Friday: Muscles Magic Calisthenics C

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Mash Burnedead Calisthenics Workout: Muscles Magic Calisthenics A

Warm Up: 

Jump Rope [Alternating] Skips

2×100

Mountain Climbers

2×20

High Knees

2×20

Workout: 

Superset One:

A. Decline Push Ups

3×20-30

B. Hollow Hold

3×30-60 seconds

Superset Two:

A. Air Squats

3×20-30

B. Sit Ups

3×20-30

Superset Three:

A. Dips

3×10-20

B. Mountain Climbers

3×10-20

Superset Four:

A. Pull Ups

3×8-12

B. Inch Worms

3×5-10

Optional Endurance Work:

30 Minutes of HIIT Training

Warm Up: 10-15 Minute Walk

1 Minute ON: Sprint for One Minute

1 Minute OFF: Walk for One Minute

Rinse and Repeat

Cool Down: 10-15 Minute Walk

Mash Burnedead Calisthenics Workout: Easton Magic Academy 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!)

Easton Magic Academy Circuit Test: Complete 2 Rounds for Time

800M Run

50 Push Ups

40 Air Squats

30 Sit Ups

20 Glute Bridges

15 Dips

10 Pull Ups

Mash Burnedead Calisthenics Workout: Muscles Magic Calisthenics B

Warm Up: 

Jump Rope [Alternating] Skips

2×100

Mountain Climbers

2×20

High Knees

2×20

Workout: 

Superset One:

A. Explosive Push Ups

3×20-30

B. L-Sit Hold

3×30-60 seconds

Superset Two:

A. Lunges

3×10-20 each leg

B. Hanging Leg Raises

3×20-30

Superset Three:

A. Plank to Push Ups

3×10-20

B. Slow Mountain Climbers

3×10-20

Superset Four:

A. Chin Ups

3×8-12

B. Wall Climbs

3×5-10

Optional Endurance Work:

30 Minutes of HIIT Training

Warm Up: 10-15 Minute Walk

5 Minutes ON: Jog/Sprint (Fast Pace) for 5 Minutes

2 Minutes OFF: Walk for Two Minutes

Rinse and Repeat

Cool Down: 10-15 Minute Walk

Mash Burnedead Calisthenics Workout: Optional 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

Mash Burnedead Workout: Muscles Magic Calisthenics C

Warm Up: 

Jump Rope [Alternating] Skips

2×100

Mountain Climbers

2×20

High Knees

2×20

Workout: 

Superset One:

A. Wide to Close Push Ups

3×20-30

B. Superman Hold

3×30-60 seconds

Superset Two:

A. Glute Bridges

3×20-30

B. V-Ups

3×20-30

Superset Three:

A. Tricep Extensions (Bodyweight Skull Crushers)

3×10-20

B. Russian Twists

3×10-20

Superset Four:

A. Wide Pull Ups

3×8-12

B. Half Burpees

3×5-10

Optional Endurance Work:

30 Minutes of HIIT Training

Warm Up: 10-15 Minute Walk

90 Seconds ON: Sprint for One Minute and 30 Seconds

30 Seconds OFF: Walk for 30 Seconds

Rinse and Repeat

Cool Down: 10-15 Minute Walk

Mash Burnedead Calisthenics 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

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