Saw Paing Calisthenics Workout: Train like The Kengan Burmese Fighter!

We have another season of Kengan Ashura coming to Netflix so it’s time to bring in some more characters to get us ready.

Saw Paing was one of the most popular characters to grace our Kengan Ashura Inspired Workouts so far, so we’re bringing him back in for a calisthenics version to go with the original Saw Paing Workout we first saw.

Paing is a super fun character with an awesome physique for us to be able to train around, so this will be a great transition for us to move into the new characters we’ll be having join us from the next season.

That said, you better be ready to train at a high intensity for this one – because we’re not going to be messing around.

Saw Paing Stats:

Real Name: Yoroizuka Saw Paing

Height: 6′

Weight: 194 lbs.

Anime/Manga: Kengan Ashura

Powers: No

Saw Paing is above average height compared to other anime characters we’ve seen at SHJ, but is still about half a foot away from being considered a behemoth among our Anime Workouts Database.

That said, his 194 pounds show us just how much mass he has on his frame.

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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Saw Paing 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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Saw Paing 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 Saw Paing I’ll be pulling right from his Wiki Fandom page starting with what they tell us here:

Yoroizuka Saw Paing, also known as The Howling Fighting Spirit, is the affiliated fighter of Village of the Dawn in the Kengan Annihilation Tournament.

This doesn’t tell us much, but about what we’re working with, but we can move down into his appearance section here to help us out a bit as well:

Saw Paing is a Burmese fighter with a lean and tall physique. He arguably appears much younger than he is, with a youthful and hairless face and spiky, voluminous brown hair and hazel eyes. True to his personality, he often sports a determined and enthusiastic expression with wide eyes and a perpetual grin.

This points out a bit of the obvious that we already knew, but at least we’re moving in the right direction.

From there we can move down into his powers and abilities section, starting with a bit about how they lead us off:

Saw Paing is a practitioner of lethwei, a particularly brutal martial art from Myanmar. Often compared with muay Thai, one of lethwei’s major differences is its rule set: no protective gear, with exception for hand wraps and occasionally tape, and headbutts are allowed. This lack of padding means that fractures are a common occurrence. With this constant cycle of fracturing and repairing, Saw Paing’s bones have become so dense that they’ve become near indestructible, allowing him to withstand and deliver powerful blows with no fear for fractures.

They continue telling us about his fighting abilities and specific moves here:

This fracturing and repairing also applies to Saw Paign’s skull. Because headbutts are not only allowed, but also a main staple of attack, Saw Paing’s skull is the strongest part of his entire skeletal structure. Described as hard as a kabuto, Kaolan notes that Saw Paing’s skull is the “strongest skull of humanity”. His hard skull gifts both a potent defense and fearsome offensive power; prior to the tournament, of his 17 victories, 8 were won from a headbutt and 6 of those headbutts came as counters. He remains the only fighter against whom Kaolan Wongsawat won by points, and not by knockout, purely due to his resilience. Hanafusa Hajime also noted that, because of the sheer rigidity of his skeleton, his muscles are able to clench harder than ever without repercussion, enabling him to hit that much harder and nullify vital attacks; he won’t come out of assaults unscathed, but the damaged will be halved at least. Despite Saw Paing often being incredibly hot-blooded, he has shown some tactical prowess when fighting.

Since the Kengan Annihilation Tournament, Saw Paing has evolved as a fighter: He vastly improved the technique of his strikes, as well as becoming more tactical in his approach to combat, even managing to counter the assault of a skilled fighter like Cosmo.

They also go on to discuss his special move: The Hammer Of Burma, which is his headbutt.

This doesn’t tell us much about his strength, speed, mobility, and other physical abilities, but it is still all information we need to know about Saw Paing’s background to get the full scope of whast we’re dealing with.

Either way, though, our Saw Paing Inspired Workout goals are going to be:

• Saw Paing’s Insanely Shredded and Muscular Aesthetic
• Saw Paing’s Superhuman Strength, Speed and Endurance
• Saw Paing’s Mobility, Agility and Overall Body Control

We’ll have our work cut out for us being that we’re going to be looking to accomplish this with calisthenics, but it’s nothing we haven’t been challenged with before.

As I mentioned earlier in the article, we’ll have our work cut out for us, so if you’re a beginner you’re likely going to want to start with one of our Beginner Workouts and slowly build up to this one.

That said, you can also start by scaling it down if you’re comfortable with that.

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Saw Paing Calisthenics Workout Routine

Training Volume:

4-5 days per week

Explanation:

For our Saw Paing calisthenics routine we’re going to be using one of my favorite superset splits mixed with a bunch of cardio to keep us lean with tons of fighter endurance. I’ll also be including a calisthenics version of our Hammer Of Burma Circuit Test that you can complete weekly, biweekly or monthly. So your weeks will consist of 3 days of calisthenics and endurance training, and then either one or two days of longer endurance, depending on if you’re tacking on your circuit.

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Saw Paing Calisthenics Workout: Sample Schedule

Monday: Howling Fighting Spirit Calisthenics A

Tuesday: Hammer Of Burma Circuit Test

Wednesday: Howling Fighting Spirit Calisthenics B

Thursday: Fighter Endurance Day

Friday: Howling Fighting Spirit Calisthenics C

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Saw Paing Calisthenics Workout: Howling Fighting Spirit Calisthenics A

Warm Up: 

Boxer Skips

2×100

Inch Worms

2×10

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

Saw Paing Calisthenics Workout: Hammer Of Burma 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!)

Hammer Of Burma Circuit Test: Complete 4 Rounds for Time

Basic Jump Rope Skips x 100

Air Squats x 30

Double Unders x 20

Push Ups x 25

Basic Jump Rope Skips x 50

Sit Ups x 20

Double Unders x 20

Dips x 15

Basic Jump Rope Skips x 50

Push Ups x 10

Saw Paing Calisthenics Workout: Howling Fighting Spirit Calisthenics B

Warm Up: 

Boxer Skips

2×100

Inch Worms

2×10

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

Saw Paing Calisthenics Workout: Fighter 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

Saw Paing Workout: Howling Fighting Spirit Calisthenics C

Warm Up: 

Boxer Skips

2×100

Inch Worms

2×10

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

Saw Paing 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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