The Punisher: A Relentless Better Body Workout

The Punisher workout involves adding weight between reps but also dropping reps and it targets both strength and muscular growth. It made the Punisher up of five movements: walking lunges, bent-over rows, push-ups, burpees, and a sprint.

Workout Description

The Punisher is a famous Marvel character known for his mercilessness, intimidation, and relentlessness. He fights against vicious and scummy individuals who terrorize innocent people.

The Punisher is the name for this workout, which was inspired by the character’s mannerisms and his passion for punishment. In a nutshell, this is a challenging workout.

This workout is referred to as the Punisher Workout. The undesirable factors of this hard training are body fat, self-doubt, and a lack of mental resilience. After they’ve done the Punisher Workout regularly, they will be forgotten thoughts.

Workouts like this will punish you. This exercise will put you under a lot of mental and physical strain. This workout will create fear in you too. This exercise will push you to achieve excellent results and provide a sense of accomplishment since it allows for many different training methods.

If you can overcome your shortcomings, improve, and complete this workout regularly, you will be rewarded with a better physique and a more powerful mind. I believe (and am well aware of it) that every other aspect of training is far more critical than simply building a flat stomach, curving glutes, or growing biceps. Most people who train for aesthetic reasons have such goals in mind, which is fantastic and is most likely why you started.

When you train in a manner geared toward achieving objectives and facing difficulties regularly, they force you to develop mental toughness, character, and Moxy.

It is essential to know that despite what you may read about people allegedly training hard and going “beast mode” or any other claims regarding their training intensity on social media, many trainees do not even know what hard training is. When you’re ignorant of the benefits game, you might believe that because you’re sweating, you’re working hard. You may sweat while traveling in an old vehicle with no air conditioning during the summer. Is this to say you’re going all out and building a better body? NO.

When you’re unfamiliar with the gains game, you may believe that because someone appears muscular and fit, they earned it by working hard. Have you ever seen them practice?

Have you noticed a lack of significant movements and intensity in these lifters’ workouts if you’ve observed them train? What about the lack of progression in terms of measurable (sets/reps/load/rest)? Or the complete lack of challenging conditioning exercises like sprints and weighted burpees?

When you encounter someone with the appearance of Adonis but with poor or irregular work habits, you can be sure that they have benefited from tonics, questionable supplements, or surgical procedures to achieve a particular aesthetic. The physique of a trainee should resemble that of their work input (training/nutrition/rest). A hard body is built through diligence. Slothful work creates a lazy person.

According to the clever rapper Jadakiss, social media has provided cowards and charlatans a platform to spread lies. Despite this, the game’s fundamental rules remain unchanged. You must put in a strenuous effort to maintain and improve your physical appearance.

In today’s world, you can buy a body. You cannot, however, acquire character. It is not for sale. Taking shortcuts will not give you a feeling.

The Punisher Workout follows the pattern of exercises that can’t be faked. It isn’t easy, but it is also gratifying. You will develop a toughness you didn’t have before. This programmable exercise may be used with numerous set/rep/rest formats to make it a challenging and gratifying routine.

What is the Punisher Workout?

I first introduced the Punisher in March 2014. At that time, I referred to it as the Full Body Blast. The burpees and sprints were not included in the previous series, but the lunges, rows, and push-ups were.

We were tasked with performing several activities to demonstrate our fitness expertise. There was no mention of burpees or sprints.

I qualified for the finals after performing the Full Body Blast, and I am one of eight contestants out of over 200 applicants in the competition. I was ecstatic with this outcome, but because I enjoy programming as a coach, I knew it could be made even more diabolical.

The Punisher has five different movements. You’ll make walking dumbbell lunges, bent-over dumbbell rows, push-ups, weighted burpees, and sprints (standard, hill, or resisted). These exercises are neither original nor unusual, but they produce full body strength, muscle, and conditioning.

You can substitute high knees at maximum effort, regular burpees, a burpee variant, or standing long jumps for a distance if you’re doing this routine at the gym but don’t have access to a hill. You may also opt to perform the Punisher without the final sprint or movement. In this situation, you’ll compensate for the lack of the sprint or exercise by repeating the Punisher once or twice more.

It would be a lovely workout without the sprint. This has been used in my training. The final sprint, though, is what makes this exercise the Punisher. Ideally, I want you to finish with a comprehensive, hill, or resisted sprint.

If you can’t make these moves where you train, the suicides, high knees, burpees, or standing long jumps may be a good backup. If you don’t do any of the last options, you must extend the workout series by another round.

The typical guideline for sets/reps/weight/rest is that each exercise uses 10 reps, except for the weighted burpee, which uses 5 reps. Also, you must decide whether to perform weighted burpees with a jump or without a jump. If you’re jumping, your weight will be lighter if you use the version with the jump. Although you won’t receive any air time, this will compensate for it.

I believe the average male trainee should be able to use 25-35 pounds on a series like this using the 10/5 rep scheme. The average female trainee should be able to carry 15-25 pounds.

I use 30-pound dumbbells in my video to demonstrate the series. To me, they felt light, but the Punisher’s events turned everything upside down, as you are still executing complex moves one after another. The weighted burpees, in my opinion, will be the most challenging exercise apart from the sprint.

Athletes and more experienced trainees will undoubtedly need more weight. As the amount of weight increases, so does the difficulty level. I’m in trouble when I use 50-pound dumbbells and do a weighted burpee with a jump!

It’s possible to complete the exercise, but I’m being thoroughly chastised throughout it. The weighted burpee is the final exercise in the sequence, and it will determine your weight and whether you jump or stand.

This series will be difficult to either begin or continue, regardless of fitness level, because of the continuous nature of the activity. If you’re in decent shape, this series will be challenging if your weight gradually rises. If I’m doing this series at game speed, I won’t cheat myself by utilizing 10lb dumbbells. That is the cowardly way out. Find something to conquer and embrace it.

How do I do the Punisher Workout?

When you play the Punisher, you aim to attempt to run it straight through without stopping until you’ve completed one round. It’s more difficult to say than it sounds, but it is possible.

When you become fatigued, your motions will probably slow down, and your rest periods will grow longer, but you aim to keep going despite the tiredness.

You’ll struggle to finish the sequence without taking a long rest between activities. Yes, there will be a 3 to 15 seconds transition between moves at times, especially when you’re exhausted, but you should not rest for the duration of your favorite TV show.

Try to relax as little as possible during the changes, but if you’re folded and need to rest a few seconds longer, do it!

The Punisher’s limited break allows it to be extremely harsh. Anyone with prior experience knows that the most challenging programs, such as Tabata, Gironda’s 8×8, or even RP-21 muscle-building workouts, require little rest time. You also have to consider that the weight will be a struggle, and you’ve got yourself a challenging session on your hands. You’ll learn how tough you are after employing tactics like this.

To start the Punisher workout, warm up for 6-12 minutes to prepare your joints for training. I’d advise a quick general warm-up and, after that, a focused movement warm-up. You may begin your workout by hitting the heavy bag or jumping rope for 5 minutes before moving into your movements.

After the warm-up, you’ll grab your dumbbells using your chosen weight. I would begin conservatively, so you know your ideal initial importance.

If you start too far ahead, you will be completely crushed and unable to complete the series before it begins. Having a 20-point deficit in the first quarter is your last thing.

After that, you’ll do 10 walking dumbbell lunges and 5 weighted burpees. You’ll go from the weighted burpees to ten bent-over rows with dumbbells and do 5 more weighted burpees after completing the dumbbell bent-over rows. You’ll do 10 push-ups after these weighted burpees and you’ll go through five weighted burpees after these push-ups. After completing these weighted burpees, you’ll perform a sprint or one of the abovementioned exercises.

Based on your fitness level, I recommend between 1 and 5 sets. The rest time between groups is typically anywhere from 1 to 3 minutes, depending on the amount of weight utilized, your current fitness level, and the workout’s objective.

Note: Keep this in mind for the suicides and high knees, which you can perform for 10 to 20 seconds at maximum effort. For the burpees and burpee variants, 20-30 seconds is a reasonable time limit. You can perform standing long jumps from 10 to 20 yards.

Punisher Progressions

Several methods may be utilized to make each exercise more challenging, while the primary aim of lunges, rows, and burpees will be to increase weight. You could pause at the bottom of your lunges and stay at the top of your rows. You could jump twice at the top of the burpee and also execute one of many push-up variations.

The bottom line is that once you’ve accomplished much with this workout, you should try to make it more difficult. Performing and finishing 10 standard push-ups for each set during the first week is fantastic. You should not expect long-term improvements and outcomes if you repeat the same ten push-ups each week with no new difficulty.

You ensure that you’re making progress by concentrating on increasing the weight, decreasing the rest period, or pumping up the exercise volume.

Conclusion

I could keep coming up with creative ideas for going along with this strategy, but I’d want you to concentrate on and complete the original 10/5 plan first. This basic strategy will provide a tremendous test.

Your body and mind will become stronger when you consistently complete the Punisher on your own or as a finisher. Success necessitates struggle. Never be afraid of hard times along the road to success. Embrace them and push onward toward success.