Bruce Lee was more than a martial artist. Bruce Lee was more than a man. He combined philosophy and art with sport and he also had a body to die for. Seriously, who doesn’t want to be ripped like the mythical legend? Well, your time is now, get to grips with this workout and it can help you become shredded just like the great man himself. Be water, my friend...
Day One: Upper Body
Warm Up:
Stretch
10 minutes of jump rope
Workout:
Barbell Bench Press, Sets: 4, Reps: 2
Weighted Chin Up, Sets: 4, Reps: 10
Incline Reverse Dumbbell Flys, Sets: 3, Reps: 10
Incline Dumbbell Bench Press, Sets: 3, Reps: 10
Core:
Plank Rows, Sets: 3, Reps: 10 (each arm)
Sit Ups, Sets: 3, Reps: 25
Planks, 3×60 seconds
Cooldown
800m jog
Day Two: Full Body and Endurance
Warm Up:
Stretch
10 minutes of jump rope
Workout:
100m sprint
25 Mountain Climbers
20 Kettlebell Swings
15 Burpees
10 Pull Ups
5 Deadlifts
Core:
Sit Ups, Sets: 3, Reps: 25
Planks, 3×60 seconds
Cooldown
1600m jog
Day Three: Mixed Martial Arts
Punches:
Jab-Speed Bag, Foam Pad, Top and Bottom Bag
Cross-Foam Pad, Heavy Bag, Top and Bottom Bag
Hook-Heavy Bag, Foam Pad, Top and Bottom Bag
Overhand Cross-Pad, Heavy Bag
Combinations - Heavy Bag, Top and Bottom Bag
Platform Speed Bag Workout:
Side Kick
Hook Kick
Spin Kick
Rear and Front Thrust
Heel Kick
Day Four: Lower Body
Warm Up:
Stretch
10 minutes of jump rope
Workout:
Squats, Sets: 4, Reps: 12
Weighted Lunges, Sets: 4, Reps: 10 (each leg)
Straight Leg Deadlift, Sets: 3, Reps: 10
Hamstring Curls, Sets: 3, Reps: 10
Light Front Squats, Sets: 3, Reps: 15
Calf Raises, Sets: 3, Reps: 10
Cooldown
800m jog
Day Five: Full Body and Endurance
Warm Up:
Stretch
10 minutes of jump rope
Workout:
60 calorie run (fast pace)
50 Leg Raises
40 Push Ups
30 One Arm Dumbbell Snatches (each arm)
20 Double Unders
10 Burpees
Core:
Sit Ups, Sets: 3, Reps: 25
Planks, 3×60 seconds
Cooldown
1600m jog
