Gun Park Calisthenics Workout: Train Like The Legendary Bodyguard!

The time has come for Gun Park to finally make his appearance…again!

Gun was actually the second character to make his way into our Lookism Inspired Workouts, and now it has grown substantially.

We’ve had multiple version of Daniel Park’s training, and Gun will be the second to have a second variation as well.

His first workout was built around weight training, and I promised you guys that after we filled up the mini database a bit more he would get a variation added to our Calisthenics Workouts.

Now we’re going on nearly 20 workouts in there and it’s time to train like Gun with bodyweight training.

Gun Park Stats:

Real Name: Gun Park

Height: 6’2

Weight: N/A

Webtoon/Anime: Lookism

Powers: No

Gun is actually pretty tall, but still four inches or so off of what we’d consider a behemoth among our Anime Inspired Workouts.

That said, our main goal will be a a toned, shredded and muscular aesthetic.

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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Gun Park Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

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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Gun Park 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 Gun Park we’ll be pulling from his Wiki Fandom page starting with this:

Gun Park is a major character in Lookism. He is a fighter of legendary status and the personal bodyguard of the HNH Chairman’s daughter, Crystal Choi. He is also one of the “10 Geniuses” raised by Charles Choi and one of the three children trained by Tom Lee.

We technically already know this information from his original workout (and because if you’re here, you’re likely a Lookism fan already), but it’s necessary for any new fans nevertheless.

That said, I’m not going to be adding his appearance section again, considering it’s fairly obvious what we’re working with there, but I will be moving right into his fighting ability and strengths again.

Here’s how they break it down:

Gun has shown consistently to be one of the strongest characters in the series. He has a mixed fighting style with complete mastery of Kyokushin karate, high proficiency in Aikido, and Capoeira as shown when Olly identified one of Johan Seong’s copied moves from Gun, his fight with Goo Kim and his Brazilian kick. He is also shown to be proficient enough in weapons to fight using tonfas and to teach Eli Jang how to use stun batons.

Gun has also displayed formidable physical capabilities with him being able to stagger Vasco with a punch, fast enough to avoid hits from Zack Lee and durable enough to withstand a couple of hits from Eli Jang and come out of it only being slightly annoyed. He has shown to be so skilled that he defeated Johan Seong easily and defeat all of the original Hostel B when he stopped holding back which included strong fighters like Warren Chae, Eli Jang and Max, and Derek. He also was able to defeat Jake, the head of Big Deal and train many fighters.

He is also seen completely defeating hundreds of experienced and weaponized adult criminals included members of organised crime when he was 16, alongside a 16 year old Goo Kim. Even though he claims he’s not familiar with weapons, he still shows to be very proficient in them, using Goo’s ski sticks as batons (most likely Gun’s statement of not being proficient as weapons is only in comparison to Goo who is a weapons expert). It is a later confirmed that Gun is also in the Ultra Instinct state though maintaining said state whilst retaining his control and personality.

Gun Park is extremely powerful, and extremely strong.

Last time we prioritized strength, and that will still be one of the biggest factors, but this time we’re also mainly focused on the lean shredded aesthetic and fighter mobility.

That said, the goals for our Gun Park Inspired Workout look like this:

• Gun Park’s Extreme Strength
• Gun Park’s Lean but Muscular Physique
• Gun Park’s Speed and Fighter Endurance

The difference between this one and our first workout is going to be the fact that this all needs o be accomplished without weights.

Meaning this one will be extremely intense and high volume.

So if you’re a beginner you’ll likely want to start with either our Beginner Ninja Workout or our Beginner Speedster Workout.

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Gun Park Calisthenics Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’re taking a page out of one of my favorite style routines that brings TONS of intensity (but with a twist for Gun), and a whole lot of volume and we’re going to have 4 days a week of high intensity calisthenics, core and cardio, and then 1 day per week devoted to either your Legendary Circuit Test or [optional] long distance endurance work.

Jump Rope Scaling Guide: 

Scale Jump Rope Skips to Jumping Jacks or Toe Taps onto a DB or KB or Stair. Also scale from 100 to 30-50 reps 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.

Gun Park Calisthenics Workout: Sample Workout Schedule

Monday: Bodyguard Calisthenics Alpha

Tuesday: Bodyguard Calisthenics Bravo

Wednesday: Legendary Circuit Test

Thursday: Bodyguard Calisthenics Charlie

Friday: Bodyguard Calisthenics Delta

Saturday: Active Rest Day

Sunday: Rest Day

Gun Park Calisthenics Workout: Bodyguard Calisthenics Alpha

(Scale by doing 2-3 rounds each instead of 5, and by cutting the jump rope down to 1 or none)

Complete 5 Rounds:

Boxer Skips x 100

Air Squats x 30

Boxer Skips x 100

Push Ups x 25

Complete 5 Rounds:

Boxer Skips x 100

Sit Ups x 20

Boxer Skips x 100

Hollow Hold x 30 seconds

Complete 5 Rounds:

Boxer Skips x 100

Dips x 12

Boxer Skips x 100

Pull Ups x 8-10

Gun Park Calisthenics Workout: Bodyguard Calisthenics Bravo

(Scale by doing 2-3 rounds each instead of 5, and by cutting the jump rope down to 1 or none)

Complete 5 Rounds:

Boxer Skips x 100

Glute Bridges x 20

Boxer Skips x 100

Decline Push Ups x 25

Complete 5 Rounds:

Boxer Skips x 100

Lying Leg Raises x 20

Boxer Skips x 100

L-Sit Hold x 30 seconds

Complete 5 Rounds:

Boxer Skips x 100

Plank to Push Ups x 12

Boxer Skips x 100

Chin Ups x 8-10

Gun Park Calisthenics Workout: Legendary 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!)

Legendary Circuit Test: Complete for Time

Complete 5 Rounds:

400M Run

25 Push Ups

20 Sit Ups

15 Dips

10 Pull Ups

Gun Park Calisthenics Workout: Bodyguard Calisthenics Charlie

(Scale by doing 2-3 rounds each instead of 5, and by cutting the jump rope down to 1 or none)

Complete 5 Rounds:

Boxer Skips x 100

Wide to Close Air Squats x 30

Boxer Skips x 100

Incline Push Ups x 25

Complete 5 Rounds:

Boxer Skips x 100

V-Ups x 20

Boxer Skips x 100

Superman Holds x 30 seconds

Complete 5 Rounds:

Boxer Skips x 100

Tricep Extensions x 12

Boxer Skips x 100

Wide Pull Ups x 8-10

Gun Park Calisthenics Workout: Bodyguard Calisthenics Delta

(Scale by doing 2-3 rounds each instead of 5, and by cutting the jump rope down to 1 or none)

Complete 5 Rounds:

Boxer Skips x 100

Wide to Close Push Ups x 30

Boxer Skips x 100

Bulgarian Split Squats x 15 each leg

Complete 5 Rounds:

Boxer Skips x 100

Russian Twists x 20

Boxer Skips x 100

Plank Hold x 60 seconds

Complete 5 Rounds:

Boxer Skips x 100

Half Burpees x 10

Boxer Skips x 100

Bodyweight Rows x 8-10

Rest 1-5 Minutes as Needed

Gun Park Calisthenics Workout: Optional 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

Gun Park Calisthenics 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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