The Bruce Lee Workout

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Bruce Lee Workout

The workout we have come up with today to post is the Bruce Lee Workout! This one is inspired by the physique that Bruce Lee has built and maintained during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Bruce Lee Stats:

Height: 5’7
Weight: (approximate) 130-140 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

 

Bruce Lee Workout:

Training Volume:

4 days per week

Explanation:

I’m going to program you 4 days per week based on the routines that have been recreated to match Bruce Lee’s own regime.  That being said, you can also add in a ton more mixed martial arts if you’re going to want to rank up with Lee.

Day One: Upper Body

Warm Up:

Stretch

10 minutes of jump rope

Workout:

Barbell Bench Press

4×12

Weighted Chin Up

4×10

Incline Reverse Dumbbell Flys

3×10

Incline Dumbbell Bench Press

3×10

Barbell Power Cleans

3×10

Face Pulls

3×10

Plank Rows

3×10 (each arm)

Sit Ups

3×25

Planks

3×60 seconds

Cooldown

800m jog

Day Two: Full Body and Endurance

Warm Up:

Stretch

10 minutes of jump rope

Workout:

5 Rounds for Time:

100m sprint

25 Mountain Climbers

20 Kettlebell Swings

15 Burpees

10 Pull Ups

5 Deadlifts

Core:

Sit Ups

3×25

Planks

3×60 seconds

Cooldown

1600m jog

Day Three: Rest Day or 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

KICKS:

  • 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

4×12

Weighted Lunges

4×10 (each leg)

Straight Leg Deadlift

3×10

Hamstring Curls

3×10

Light Front Squats

3×15

Calf Raises

3×10

Box Jumps

3×10

Sit Ups

3×25

Planks

3×60 seconds

Cooldown

800m jog

Day Five: Full Body and Endurance

Warm Up:

Stretch

10 minutes of jump rope

Workout:

5 Rounds for Time:

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

3×25

Planks

3×60 seconds

Cooldown

1600m jog

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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