Is a featherweight professional boxer from the Naniwa Boxing Club and a former JBC featherweight champion
Day 1: Upper
Day 2: Lower / Core
Day 3: Full Body / Cardio
Day 4: Rest
Day 5: Upper / Cardio
Day 6: Lower / Core
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day3 | Day5 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Diamond Push ups | Jump Rope 40min | Shadow Boxing 30min | Shadow Boxing 30min | Jump Rope 40min |
| Pike push ups 3sets | Plank 4sets 1min | Push ups 3sets | Pull ups 4sets | Plank 4sets 1min |
| Leg Raises 5sets | Crunches 4sets | Squats 3sets | Pike Push ups 3sets | Crunches 4sets |
| Chun ups 3sets | Jump Squats 3sets | Crunches 3sets | Crunches 3sets | Jump Squats 3sets |
| Pull ups 3sets | Pistol Squats 3sets | Hill Sprints 4sets | Hill Sprints 4sets | Pistol Squats 3sets |
| Heavy Bag 30min | Front Lunges 3sets | Run 5-10km | Run 5-10km | Front Lunges 3sets |
*For a realistic approach to Sendo's workout try adopting his fighting style, particularly the renowned Fist Clench Style technique, Takeshi Sendo is based on Legend boxer Rocky Marciano.