Injae Workout: Train like Injae from The Boxer!

We had a bunch of other characters I had to prioritize, but now it’s finally time to give Injae the spot he deserves among our other anime characters.

In this case Injae is from a web comic, but hopefully one day an anime, named The Boxer!

He’ll join our other Sports Themed Anime Inspired Workouts and be amongst some other boxers in there like Ippo and Gearless Joe!

Obviously we also have a ton of other fighters in databases like Baki, Tokyo Revengers and Kengan Ashura, but this is just the start of The Boxer so hopefully we’ll see more.

Injae Stats:

Real Name: Injae

Height: 5’6

Weight: 140 lbs.

Anime (Web Comic): The Boxer

Powers: No

Injae is actually quite short, but he’d be there with tons of other male anime characters we’ve seen at SHJ.

He’d need about another foot in order to come even close to any of the behemoths we’ve seen inside our Anime Inspired Workouts!

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 Unofficial Sports Themed Anime Workout Booklet?
Grab The Unofficial Sports Themed Anime Workout Booklet and Unleash Your Inner Athlete!

Injae 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 Workout?
Take The Anime Workout Placement Quiz Now!

Injae 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 Injae I’m going to be pulling right from his Wiki Fandom page, but I do want to acknowledge the fact that there isn’t much information to share.

With the lack of information I’ll actually be sharing a bunch of the plot from The Boxer to at least give us some extra info on Injae, but they literally start us off by telling us he’s a “prominent early character in The Boxer.”

Which is some of the least helpful information we’ve gotten from a Wiki Fandom page in a while.

The entire plot section takes up a few paragraphs, but I’ll skip some portions and share a bit here:

Injae was introduced as the bullying target of Ryu Baeksan and his cronies, with the latter using him as a seat.

Another day, Injae had to eat with them at lunch and they put disgusting items in his food before forcing him to eat it; he ended up vomiting it all later. During PE, while sitting out with Yu, he asked his classmate why he wasn’t joining in despite being quite good at sports but Yu blandly replied that he found it boring. Injae then asked if there was anything else he liked to do or wanted to become, but Yu merely returned the question to him. Injae replied that he kinda wanted to be like his dad and added if Yu wanted to come over and try a new game at his house. While he was talking to Yu, Ryu smacked a football at his face but Yu caught it before it could strike. Infuriated, Ryu came over and threatened Yu while Injae shook in fear.

The next day at school, Injae mentally prepared himself to confront his demons but to his surprise the bullies completely ignore him all day. Noticing that something was up (as well as Yu being late earlier on), Injae boldly barged in on the bullies assaulting Yu after school much to their surprise. Still visibly shaking, Injae steeled himself before taking a boxing stance. With one of the bullies striding towards him, Injae hit him with a one-two, consequently deriving more courage and confidence from the realisation that his blows were landing. Delighted, Ryu mockingly stepped in to take Injae on himself. Ready, Injae launched into a flurry of punches but Ryu effortlessly evaded all of them before landing a strong counter. Undeterred, Injae kept attacking and, even though he was repeatedly floored, he kept getting back up. Flooring him again, Ryu commended him for his efforts and said they’d leave him alone, but Injae returned to his feet and told him the fight wasn’t over yet. Irate, Ryu smacked Injae at full power and began pummelling him while viciously telling him that people like him only got the message after a beating. Defiant til the end, Injae replied that he didn’t care about being the strongest as he had already achieved his goal, before declaring that he would become a boxer. Sent into a blind rage, Ryu began mercilessly pummelling Injae into unconsciousness.

In the hospital for the injuries he had incurred during his fight with Ryu, Yu came to visit him while he was asleep. Waking up, Injae walked past an embarrassed Ryu in the hospital hallway.

Two years later, Injae had started training as a boxer in the same gym as Steel, under Kim Tae-Pung. With them both watching as Yu won his first professional boxing match while they were skipping, seeing Yu’s face inspired him to train even harder with Injae then skipping at an even faster speed.

From there they move on to tell us about his abilities.

Here’s how they break that down:

While nothing special, Injae has received some boxing tuition from his dad and is able to perform boxing moves to an adequate level; he was able to land a blow solid enough to draw blood against one of his former bullies. While still completely outclassed by Ryu Baeksan, Injae shows competent boxing skill during their brief skirmish.

Obviously we’re going to be looking to emulate some of Injae’s training, but another big portion of this will be his physique.

Injae is shredded, albeit a bit on the thinner side, which is something a good handful of our SHJ Army is a fan of.

That means the goals for our Injae Inspired Workout are:

• Injae’s Shredded and Toned Physique
• Injae’s Boxer Style Training
• Injae’s Speed and Strength (from his training)

Injae doesn’t magically become a super overpowered character, like some of the other anime character arcs we’re used to seeing, so we’ll be able to build out a calisthenics workout with a beginner to intermediate level routine that is still made to get you ripped!

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

Injae Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’ll be training 4 days per week with endurance and calisthenics and then I’ll also include an Injae Circuit Test that can be completed weekly, biweekly or monthly to step it up a notch and test your skill level and see how much you’ve improved.

Further Explanation:

To keep this one at a beginner to intermediate level the calisthenics training will be fairly basic so it will be your job to scale up the variations, number of reps (or sets) and overall volume of your training in order to continuously use progressive overload. Alternatively, you can also scale down by cutting down the endurance work or lowering the volume as needed.

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.

Injae Workout: Sample Schedule

Monday: Calisthenics and Boxer Endurance

Tuesday: Calisthenics and Boxer Endurance

Wednesday: Injae Circuit Test (or Long Distance Endurance)

Thursday: Calisthenics and Boxer Endurance

Friday: Calisthenics and Boxer Endurance

Saturday: Rest Day

Sunday: Mandatory Rest Day

Injae Workout: Calisthenics and Boxer Endurance

Workout Part One (AM or PM Session)

Complete 30-60+ Minutes of Varied Cardio

Options:

• Walk/Run/Jog
• Bike
• Row
• Swim
• HIIT Training (On and Off Sprints, Preferably)

Workout Part Two (AM or PM Session)

Push Ups

3×30

Air Squats

3×25

Sit Ups

3×20

Lying Leg Raises

3×20

Dips

3×15

Pull Ups

3×10

Optional Additional Core Work/Holds:

L-Sit Hold

3×30 Seconds

Hollow Holds

3×30 Seconds

Superman Holds

3×30 Seconds

Injae Workout: Injae 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!)

Injae Circuit Test: Complete 2-3 Rounds

100 Boxer Skips

30 Explosive Push Ups

400M Run

30 Air Squats

100 Boxer Skips

30 Sit Ups

400M Run

15 Dips/15 Pull Ups

100 Boxer Skips

1-2 Minute Break

Injae Workout: Calisthenics Movement Scaling and Alternatives

Push Ups

• Knee Push Ups
• Pause Push Ups
• Explosive Push Ups
• Close to Wide Push Ups
• Diamond Push Ups
• Incline Push Ups
• Decline Push Ups
• (and more)

Air Squats

• Lunges
• Bulgarian Split Squats
• Glute Bridges
• Side Lunges
• Skater Lunges
• (and more)

Dips

• Plank to Push Ups
• Skullcrushers/Tricep Extensions (Calisthenics Version)
• Chest Dip vs. Tricep Dip
• Weighted Dips

Pull Ups

• Wide Pull Ups
• Chin Ups
• Military Pull Ups
• Archer Pull Ups
• Weighted Pull Ups
• One Handed Pull Ups

Lying Leg Raises

• Hanging Knee Raises
• Hanging Knee Raises with Twist
• Hanging Leg Raises
• Russian Twists

Sit Ups

• V-Ups
• Weighted Crunches
• Weighted Sit Ups
• Crunches
• Suitcases

Injae Workout: Endurance Resources

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

Injae 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

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