Han Daewi comes in as our third and final main character from The God Of High School.
Which means we’ve already had both Jin Mori and Yoo Mira hit the site (Jin Mori actually twice now); and we’re ready to bring in some other characters.
Soon we’ll even have enough to warrant adding a full mini database inside our Anime Workouts Database.
And I already decided the next character coming in is going to have to be jacked so we can get some more weight training in there ready for the database.
Which brings me to the fact that I want to mention this workout will make its way into our Calisthenics Workouts, built entirely around bodyweight training.
Han Daewi Stats:
Real Name: Han Daewi
Height: 5’11
Weight: 161 lbs.
Anime: God Of High School
Powers: Yes
Han Daewi is above average height when compared to male anime characters – but slightly below average compared to superheroes and male celebrities.
That said, his height and weight are spot on with his slender but athletic appearance.
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.
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!
Han Daewi 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.
Take The Anime Workout Placement Quiz Now!
Han Daewi 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 Han Daewi we’ll be pulling right from his Wiki Fandom page, starting with his bio section here:
Han Daewi is one of the main protagonists of The God of High School, and was a part of the legendary duo named Mad Cows. He is a very skilled fighter and was invited to participate in the God Of High School Tournament.
During Ragnarök, he received Okhwang’s Wisdom of the Sage and in the process, he was chosen to be the next Jade Emperor.
17 years after Ragnarök, he rose to become one of The Six, known as the Wise of the East, with his organization second in terms of power to the World Government itself. After the “Advent of Maitreya”, Nox disbanded and he became a god after obtaining physical and divine power from Ohkwang.
This doesn’t tell us much about what we’ll be working on, but the fact that he was invited to the God Of High School Tournament should tell us a lot already.
Since a piece of this workout will also be built around a cosplay-oriented workout, I also want to share his appearance section, which they give us this for:
Daewi is a tall, lazy looking young man, with a muscular build, brown hair, and light-brown eyes. When angered or serious, his face becomes noticeably sharper. Initially, he was almost always shown wearing his school uniform, mentioning he couldn’t fight without having it on. After the time-skip he wore a black vest over his school uniform and a blue coat over his clothes and a scarf influenced by Kim Ungnyeo. After losing his eye to The King, he covered his right eye with multiple bandages. During the World Tournament, Daewi wore a sharp black suit and tie leaving the top button un-done.
The fact that they make immediate mention to his muscular build is something we want to make note of.
That said, when we make our way down into his powers and abilities we learn a lot more about what we’re working with.
Starting with this section here:
Han Dae-Wi is a powerful combatant with only a handful of participants being able to fight him. Another testament of his strength was that he was able to battle with Gang Man-Suk evenly and later fight multiple priests, at least defeating two of them. He is capable of fighting and even defeating a Seraphim. However, after having his right eye taken by The King, he has lost his ability to use his Charyeok, only to regain it again after becoming The King’s successor.
As the Jade Emperor, he becomes vastly powerful even without The King’s physical power. He can combine his human fighting techniques with The King’s Wisdom of The Sage, using it to defeat multiple gods of the Second Heavenly Realm simultaneously. Michael The Archangel, a First Heavenly Realm God, states that with this deadly combination, he has the potential to be even greater than The King in his prime. It is noted, however, that using Wisdom of The Sage weakened him with each use, as he did not have The King’s Body to use alongside. This weakness no longer exists when he received the King’s body from Mira.
In his adulthood, he’s considered the strongest of The Six. Even when he only used Martial Arts, he can defeat defeat at least two Latin Team Judges, those who were under the direct command of Park Mu-Bong, with a single punch, with the leader considering his power to be “terrifying”.
Now we know we clearly have our work cut out for us.
But it doesn’t stop there.
They also go into a massive breakdown of his physical abilities:
Superhuman Strength: Han Dae-Wi has shown acute superhuman strength numerous times throughout the series during many fights. He has shown strength to temporarily match Gang Man-Suk in a fight without even using his Charyeok. He managed to contribute enough energy to destroy an artificial island, along with Mori Hui and Yu Mira. After his revival, his base strength increased tremendously, as he easily caught Zeus’ punch with one hand, while those around him was blown away by the shockwave it produced. When combined with attraction force, he is strong enough to punch and obliterate four Second Heavenly Realm gods at once. He is also capable of breaking a large piece of Michael’s Judgement Sword with his bare hands, while at the same time sending it back with a powerful kick. His right arm’s power are amplified tremendously now that he has the King’s body.
Superhuman Endurance: Han Dae-Wi has shown remarkable endurance and stamina. Several times he has received massive injuries from opponents only to continue fighting despite pain and fatigue. Even though he lacks The King’s physical power, he continues to fight even from overexertion of his power. He’s shown great endurance, being able to take a beating from Ryong while counterattacking him for a long period of time.
Superhuman Agility: Due to the natural strengthening of his body from training with his master, Han Dae-Wi has supernatural agility. He is agile enough to move to any position as he sees fit. He has shown the ability to effortlessly flip and jump around a fight using most surfaces to his advantage. He is quick enough to even catch Gang Man-Suk by surprise in their sparring match.
Superhuman Speed: Han Dae-Wi has shown remarkable speed. He showed enough speed to fight many high level opponents, such as Axley, a priest, avoiding their strikes while counterattacking. After his revival, he is fast enough to catch Zeus’s punch (an impressive feat considering Zeus is too fast for people like Kim Doo-Shik to react or perceive his movement), and punch down multiple gods as well as Greed enhanced disciples at once. As an adult he managed to get behind Yu Mi-Ra faster than her own preception, enough for him to poke her cheek before she retaliated. He is quick enough to briefly surprised a non serious Satan and send him to the Moon using natural force, despite the other being caught offguard. And he’s fast enough to sufficiently control the Mars going superluminal speed to Earth, only enough for the purpose of killing the gods. He is able to briefly catch Supreme God Mubong offguard; despite the other being one of the fastest character in the series.
And if you go to his abilities page you’ll quickly learn there’s a TON of additional infomation.
But we have enough to know what we’re working with for this one.
The goals of our Han Daewi Inspired Workout are going to be:
- Han Daewi’s Lean and Muscular Aesthetic
- Han Daewi’s Superhuman Strength and Speed
- Han Daewi’s Superhuman Endurance
As I mentioned above, this one is being built entirely around calisthenics training.
Which means we have to definitely train with a ton of volume and intensity to match Han Daewi’s strength levels.
So if you’re a beginner you’ll definitely want to start with one of our Beginner Workouts and then level your way up to this one.
The best options would be either The Beginner Speedster Workout or Beginner Ninja Workout.
Grab you Anime Calisthenics Workouts Booklet and Unleash Your Inner Superhuman!
Han Daewi Workout Routine
Training Volume:
4-5 days per week
Explanation:
For this one we’ll be using a base four day split and then I also programmed you a custom Wisdom Of The Sage Circuit Test to throw in weekly, biweekly or monthly as you’d like.
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.
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Han Daewi Workout: Sample Workout Schedule
Monday: The King’s Body Calisthenics A
Tuesday: The King’s Body Calisthenics B
Wednesday: Wisdom Of The Sage Circuit Test
Thursday: The King’s Body Calisthenics C
Friday: The King’s Body Calisthenics D
Saturday: Active Rest Day
Sunday: Rest Day
Han Daewi Workout: The King’s Body Calisthenics Alpha
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Boxer Skips x 100
Hollow Hold x 30
Boxer Skips x 100
Push Ups x 25
Boxer Skips x 100
Sit Ups x 20
Boxer Skips x 100
Glute Bridges x 15
Boxer Skips x 100
Dips x 12
Boxer Skips x 100
Chin Ups x 8-10
Rest 1-5 Minutes as Needed
Han Daewi Workout: The King’s Body Calisthenics Bravo
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Alternating Foot Skips x 100
Air Squats x 30
Alternating Foot Skips x 100
Decline Push Ups x 25
Alternating Foot Skips x 100
Lying Leg Raises x 20
Alternating Foot Skips x 100
L-Sit Hold x 15 seconds
Alternating Foot Skips x 100
Plank to Push Ups x 12
Alternating Foot Skips x 100
Pull Ups x 8-10
Rest 1-5 Minutes as Needed
Han Daewi Workout: Wisdom Of The Sage 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!)
Wisdom Of The Sage Circuit Test: Complete 1-2 Rounds for Time
Pull-Ups: 25 reps
Deadlift: 50 reps at 135
Push-Ups: 50 reps
Box Jumps: 50 reps (ideally done on a 24″ box)
Floor Wipers: 50 reps holding a 135 lb bar
Clean and Press (using a kettlebell or dumbells): 50 reps, 25 per arm ideally with 36 lbs
Pull-Ups: 25 reps
Han Daewi Workout: The King’s Body Calisthenics Charlie
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Boxer Skips x 100
Superman Hold x 30
Boxer Skips x 100
Incline Push Ups x 25
Boxer Skips x 100
V-Ups x 20
Boxer Skips x 100
Bulgarian Split Squats x 15 each leg
Boxer Skips x 100
Tricep Extensions x 12
Boxer Skips x 100
Wide Pull Ups x 8-10
Rest 1-5 Minutes as Needed
Han Daewi Workout: The King’s Body Calisthenics Delta
Complete 3-5 Rounds:
(Beginner = 3, Intermediate = 4, Advanced = 5)
**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**
Jump Rope Skips x 100
Wide to Close Push Ups x 30
Double Unders x 30
3 Point Squats x 20-30
Jump Rope Skips x 100
Russian Twists x 20
Double Unders x 30
Plank Hold x 60 seconds
Jump Rope Skips x 100
Half Burpees x 10
Double Unders x 30
Bodyweight Rows x 8-10
Rest 1-5 Minutes as Needed
Han Daewi 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
Han Daewi 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
Join The Ultimate Fitness X Fandom Membership.
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