Field guide
Every episode has a workout designed for that specific location. No gym. No equipment beyond a resistance band. Just the location, your body, and whatever the terrain gives you.
Each workout has two parts: a cardio option suited to the location (run, walk, or cycle), and a 30–45 minute strength session using bodyweight and a resistance band. You choose the cardio that fits your energy and how far you want to go. The strength exercises are the same regardless.
The strength sessions rotate through muscle groups across the week — shoulders Monday, back Friday, legs next Monday, and so on. If you're following the guide in sequence, you'll get a balanced full-body programme over the weeks.
A medium-resistance loop band or tube band covers all the exercises in this guide. Cost: ¥800–2,000 at Don Quijote, any sports shop, or Amazon Japan. It weighs nothing and takes up no space in a daypack.
Anything you can run or walk in works for the strength sessions. For Mount Takao, the hike itself is the workout — no extra exercises needed.
Most exercises can be done on any flat ground. A park bench adds incline push-ups and step-ups to the mix. The Inokashira, Zenpukuji and Tama River episodes all have plenty of lawn space.
Run or walk the 2km pond loop. Shoulder exercises with the band: overhead press, lateral raise, face pull, pike push-ups, front raise.
Walk both exits of the station. Band exercises: bent-over row, single-arm row, pull-apart, inverted row, deadlift.
Run the riverside path or cycle the full river trail. Leg exercises: bodyweight squats, band squats, walking lunges, leg press, calf raises.
Walk Sun Mall and Broadway. Band exercises: bicep curl, hammer curl, tricep pushdown, diamond push-ups, overhead extension.
The hike is the workout. 6–8km of steep ascent and descent. Optional extras: step-ups on trail rocks, incline push-ups on boulders, band squats at the summit.
Run the station loop and park perimeter. Chest exercises: push-ups, wide push-ups, band chest press, band chest fly, incline push-ups on bench.
Walk the gorge trail. Core exercises: plank, band woodchop, dead bug, pallof press, bicycle crunches.
Walk the full neighbourhood grid. Shoulder exercises: band overhead press, lateral raise, face pull, pike push-ups, upright row.
Run or walk both lake loops and the river trail. Back exercises: band bent-over row, single-arm row, superman holds, pull-apart, inverted row.
Walk Pearl Center and the surrounding blocks. Leg exercises: bodyweight squats, band squats, walking lunges, step-ups, calf raises.