Knowing how to train efficiently is crucial. There are people out there that are muscular and have good-looking bodies, but when it comes to actual strength and endurance, they aren’t even close.
When I train, I want to build muscle, sure. But I must also prioritize endurance, cardio, and mobility. Otherwise, I’d get my ass kicked every time I step in a ring.
My training is constantly shifting. For my last fight, I actually stopped lifting altogether. I won’t do that this time around but keep in mind that being super muscular can sometimes be counterintuitive for boxing because it restricts your mobility.
However, I’ve boxed and lifted at the same time as I was growing up to still keep my mobility, which ultimately is what allows me to put power behind everything I throw.
You don’t want to be training in hypertrophy because that will hinder your performance during a fight or during any physical activity that requires agile mobility. When you train, take more of an athletic approach. This will build muscle, endurance, cardio, and it will make you stronger overall.
The routine I showed you in the video, even though it is mainly bodyweight and a lot of cardio, will still have you jacked, make you strong, and build muscle. It will also strengthen your cardio endurance. It is taxing. It is vicious. But it will make you better overall.
The Routine
We’re gonna do three different exercises. This is short but really intense. During rest periods, I want you to take deep breaths. Inhale through your nose and exhale through your mouth. Focus on calming yourself down—on getting your heart rate lower. Do this throughout the entire routine.
1st Exercise – Kettlebell Thrusters
First, we’re gonna use kettlebells, and we’re gonna do thrusters. This means you’re grabbing your kettlebells and placing them on your shoulders. Then go down on a squat and come up. Once you’re up, raise your arms as if you were reaching up—all in one motion.
We’ll do 15 reps 3 times, and we’ll take 20-second rests in between. Make sure your knees aren’t going over your toes. Also, go nice and easy, don’t rush. You should go into a nice easy rhythm. Trust me, you’re still gonna feel it—we just want to make sure that once fatigue kicks in, you’re in good form.
In Between Exercises Rest Period — Focus on bringing that heart rate back down. DON’T SIT YO LAZY ASS DOWN!
2nd Exercise – Kettlebell Swings/Push Ups
We’re gonna superset kettlebell swings with push-ups. There’s no cardio break here. Your break from push-ups is the kettlebell swings, and your break from kettlebell swings is push-ups.
We’re gonna start with 15 kettlebell swings and 20 push-ups. Then, we’ll do 12 kettlebell swings and 15 push-ups. Then, we’ll do 8-10 kettlebell swings and 10-12 push-ups. Look, it’s tough, you get no breaks. I know it’s rough but just do it. If it helps you, think that you get kind of a rest by giving yourself shorter reps. Give it a try and go, no breaks.
For push-ups, you can cross a leg over the other one. This makes you more unstable, which means that you must engage your core even more to stabilize yourself. In other words, you workout your abs more. Also, for your kettlebell swings, make sure you’re not engaging your back. This should be a controlled movement that starts from the hips.
In Between Exercises Rest Period — Focus on bringing that heart rate back down. DON’T SIT YO LAZY ASS DOWN!
3rd Exercise – Monster Finale!
If you thought warrior push-ups were hard, you gonna die doing this shit. For the finale, we’re doing a burpee with a push-up, but then we’re increasing the push-ups all the way up to 10 and then back down to 1. This will kill you, but it will definitely make you stronger, and you’ll also build muscle and endurance.
It works like this: give me a push-up and then get back up and jump to make it a burpee. Then do it with 2 push-ups, then with 3, then with 4, all the way up to ten. Once you get to ten, do the same thing all the way back down to one!
Try to get into a nice rhythm. Don’t fall into the trap of going too crazy because, in the beginning, it may seem that it is not too hard. You’ll start feeling fatigue way before hitting your 10 push up series, which isn’t even half. So just do it calmly. It’s already hard enough.
Conclusion
There you have it. This workout is short but sweet. Actually, it isn’t sweet. It’s vicious. But this is what you gotta do to be a savage. I’ll show you the way. Listen, this is how my online clients train. You just got a sneak peek. Join the squat. Here’s the link. Let me help you get in shape.
Look, there’s a term out there called show muscles and goal muscles. From the outside, I might look like I’m all show muscles, but you see, I get busy here. This is about mobility. Just doing curls and bench presses won’t necessarily get you in shape.
You might have muscles on your body, but your heart’s not in shape. Neither are your lungs. You gotta be well-rounded renaissance athletes. I hope you guys enjoyed the workout. That last move was fire. Maybe we’ll do a challenge and throw some cash prizes.
Go ahead and give this workout a try and let me know in the comments how it went!