We’ve already had Morel Macklernasey join our Hunter X Hunter Inspired Workouts, and now it’s time for his apprentice Knuckle to do the same.
While Morel is a behemoth, coming in as possible the most muscular character in all of HxH, Knuckle comes in with a lean and shredded physique that a lot of The SHJ Army would love to accomplish.
For this one we’ll still be lifting weights, so if you’re looking for a bodyweight workout you’ll want to head into our calisthenics workouts and choose another character or celeb workout – but if you’re ready to lift and get shredded, you’ve come to the right place.
Knuckle Stats:
Real Name: Knuckle Bine
Height: N/A
Weight: N/A
Anime/Manga: Hunter X Hunter
Powers: Yes
We don’t have exact stats for Knuckle but we can assume he’s around average height and weight compared to most male anime characters.
He definitely doesn’t come in as one of our behemoths (like Morel) inside our Anime Workouts Database, but he also isn’t on the shorter side either.
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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Knuckle 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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Knuckle 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 Knuckle we’ll be pulling right from his Wiki Fandom page starting with his brief bio section here:
Knuckle Bine is a Beast Hunter and Morel’s apprentice.
I wasn’t kidding when I said brief, but don’t worry, we have a lot more information to cover.
When we move into his appearance section they make about his muscular and toned physique, but we’ll actually be skipping right into his abilities section, starting with what they tell us about his overall abilities here:
Knuckle has all the benefits granted by his status as a Hunter. He has demonstrated considerable physical combat skills, being able to fight enemies much stronger than him. He could have defeated Gon with only two blows if not for his kindness, which has often been said to be his greatest weakness. In fact, Killua claimed that he is as strong as Kite, physically speaking, but he is too soft. Due to his ability, he has adapted a hit and away tactic together with Shoot against other Nen users, which consists of capturing or dealing the final blow after the target’s Nen is sealed. Knuckle is very versatile, being able to successfully cooperate with various Hunters with completely different abilities and personalities. Despite being a good strategist, Knuckle is also hot-headed and very emotional, which can make him unable to stick to the plan. He claims to need four or five punches to get warmed up. Moreover, he is very well-liked by animals, which, according to Ging and his son, is proof of being a good Hunter.
Clearly Knuckle is an extremely powerful character.
From there they also go on to discuss his expert level hand to hand combat skills and his advanced intellect, but we’ll be moving down into some of the physical abilities we’ll need to factor in to create our workout:
Enhanced Strength: Knuckle is stronger than an Enhancer like Gon. Gon stated that, although he had successfully blocked a punch from Knuckle with both his arms and Nen, he still felt its brunt in his whole body and understood that releasing Ken would result in him losing consciousness no matter where he was struck.
Immense Speed and Reflexes: Knuckle is known to be faster than Gon. He demonstrated this by surpassing him in movement speed to the point he could appear behind his back after landing a hit. Even after repeated battles, and despite matching him in attack speed, Gon judged his sight unreliable to keep track of Knuckle and instead relied on his aura. He managed to dodge multiple attacks from the Royal Guard Menthuthuyoupi while running away despite the latter’s reach, as well as to escape his explosions twice despite being very close to the epicenter right before the blast. He grew accustomed to Cheetu’s astounding speed and was already able to follow him with his eyes after the first exchanges, although his body was too slow to keep up with his reflexes.
Immense Stamina: Knuckle is noted to be able to maintain his top speed for a long time. Even as a child, he managed to evade four police cars and two motorcycles for a day and a night. He never showed any sign of exhaustion after fighting Gon and Killua.
They also go on to discuss Knuckle’s Nen ability, which he is emission type, which he specifically emits an indrustructable mascot, although we won’t be learning how to do this with our workout.
The main goals for our Knuckle Inspired Workout are:
- Knuckle’s Muscular and Shredded Physique
- Knuckle’s Enhanced Strength and Speed
- Knuckle’s Immense Endurance and Stamina
As I mentioned above we’ll be utilizing weight training for this one which will help with the muscular aesthetic, strength and speed – and then I’ll also be throwing in some hunter endurance work as well as a bit of intensity to mimic a fighters intense training.
If this one seems a bit too intense or high volume for you, a good place to start would be our Beginner Behemoth Workout, but this one should also be fairly easy to scale down and jump right into.
Knuckle Workout Routine
4-5+ days per week
For this one we’re going to be modeling it off of our recent Zombieman Workout because not only did I love writing it, but you guys had some great feedback on it, as well as each character having very similar goals and physique style. You’ll notice the endurance work and circuit test have both been changed up to make this one unique to Knuckle. We’ll be training 4 days per week with a full body split and an extra day devoted to our Morel’s Apprentice Circuit Test which you can add in weekly, biweekly or monthly as you’d like. On the weeks you don’t complete the circuit tack on extra endurance work to increase your hunter endurance like Knuckle.
Scaling Advice:
For this one scaling down is quite easy. You can cut down the abs and arm work on each day of training and still easily achieve six pack abs and toned muscular/strong arms. You can also cut out the daily endurance work, or scale it back. I made sure to include the abs and arm exercises as the last sets each day so it’s easy to cut if you’d like.
Want To Upgrade This Workout?
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Knuckle Workout: Sample Schedule
Monday: Beast Hunter Full Body Shred A
Tuesday: Beast Hunter Full Body Shred B
Wednesday: Morel’s Apprentice Circuit Test
Thursday: Beast Hunter Full Body Shred C
Friday: Beast Hunter Full Body Shred D
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Knuckle Workout: Beast Hunter Full Body Shred A
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-60 Minutes
(If you JUST want a warm up stick to 15-30 minutes, but if you’d like to also burn some extra calories [to shred fat] and work on your endurance you can step this one up a notch to closer to 45-60 minutes, switching up your style every 15-30 minutes or so [or sticking to your favorite]).
Workout:
Incline Dumbbell Chest Press
3×15, 12, 10
Leg Press
3×15, 12, 10
DB Shoulder Front Raises
3×15
Close Grip Cable Rows
3×12
Cable Crunches
3×20
Alternating DB Curls
3×10 each arm
Dumbbell Tricep Kickbacks
3×10 each arm
Knuckle Workout: Beast Hunter Full Body Shred B
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-60 Minutes
(If you JUST want a warm up stick to 15-30 minutes, but if you’d like to also burn some extra calories [to shred fat] and work on your endurance you can step this one up a notch to closer to 45-60 minutes, switching up your style every 15-30 minutes or so [or sticking to your favorite]).
Workout:
Chest Flys
3×15, 12, 10
Weighted Glute Bridges
3×15, 12, 10
Upright Rows
3×15
Wide Grip Cable Pulldowns
3×12
Hanging Knee Raises
3×20
Preacher Curls
3×10
Skull Crushers
3×10
Knuckle Workout: Morel’s Apprentice 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!)
Morel’s Apprentice Circuit Test: Complete 4 Rounds for Time
400M Run
25 KB Deadlifts
20 Push Ups
15 KB Swings
10 Dips
5 Pull Ups
Knuckle Workout: Beast Hunter Full Body Shred C
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-60 Minutes
(If you JUST want a warm up stick to 15-30 minutes, but if you’d like to also burn some extra calories [to shred fat] and work on your endurance you can step this one up a notch to closer to 45-60 minutes, switching up your style every 15-30 minutes or so [or sticking to your favorite]).
Workout:
Decline Hammer Strength Press
3×15, 12, 10
Goblet Squats
3×15, 12, 10
Lateral Raises
3×15
Bent Over Rows
3×12
Weighted Sit Ups
3×20
Hammer Curls
3×8 each arm
Tricep Dips
3×10
Knuckle Workout: Beast Hunter Full Body Shred D
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Bench Press
3×15, 12, 10
Weighted Lunges
3×10 each leg
Overhead Press
3×15, 12, 10
Chin Ups
3×10
Russian Twists
3×30
Cable Curls
3×10
Overhead Tricep Extension
3×10
Knuckle Workout: Endurance Work Resources
For your endurance or HIIT 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:
Knuckle 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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