Miles Teller’s Bleed For This Workout

This article was originally published by AskMen UK.

From Rocky to Raging Bull, the great tradition of boxing films have shown us pain, pluckiness and triumph against the odds. They’ve also been responsible for putting some seriously ripped bodies on the big screen and for whipping actors like Will Smith (Ali), Jake Gyllenhaal (Southpaw) and Michael B. Jordan (Creed) into shape.

Bleed For This, in cinemas now, is no different. Miles Teller plays boxer Vinny Pazienza (now known as Vinny Paz), the world title champion who broke his neck in a car accident. But, in what is regarded as boxing’s greatest comeback, Paz continued to work out, returned to the ring and went on to win three more world titles, taking his career total to five.

For the role, Miles Teller went from 188 pounds and 19% body fat, to a 168 pound, 6% body fat mean machine. To do this, he trained with Darrell Foster, the fighting expert Hollywood has on speed-dial. If you want to get as fit, strong and ripped as a big-screen worthy boxer, this workout, by Darrell himself, is what you need to do.

RELATED: David Haye Has A Workout For You – And It's Not Pretty

WHO’S MY NEW PT?

Darrell Foster has worked with top Hollywood actors like Antonio Banderas and Woody Harrelson, and is the man behind Will Smith’s body transformation for his role as Muhammad Ali. An expert in professional fighting and fitness, he is also a life coach and the founder and CEO of Omega Bodies Inc.

WHAT ARE WE DOING?

This workout is based on Miles Teller’s training for Bleed For This. It involves shadowboxing, mitt work, using punch bags, cardio and core-training.

WHAT IS IT GOOD FOR?

A well designed boxing routine is great for:
- Improving cardiovascular health (running or “road work” is the key to any boxing program)
- Increasing muscle strength and endurance
- Increasing stretching and flexibility
- Improving agility
- Improving speed and hand-eye coordination
- Exercising discipline

DIFFICULTY LEVEL

This DIY boxing routine is suitable for anyone from beginners to advanced exercise enthusiasts. Increase the intensity of by adding intervals or extending them by a minute each.

THE WORKOUT

Round 1: Precision
Shadowboxing in front of a mirror. 3 x 3-minute intervals, with 30-60 seconds rest in between. Move around the “ring” (i.e. your space), using all corners to develop ring generalship and concentrate on your balance. Get loose and breathe. Throw rapid fire punches, using a series of combinations - jab, jab, straight right hand, left hook, uppercut, right hook, etc. in a series of patterns of your choice. Add weights for extra intensity.

Round 2: Agility
Mitt work with a partner or weighted punching with 5-10 pound dumbbells. 3 x 3-minute intervals with 30-60 seconds rest in between. Throw rapid fire punches, using a series of combinations: jab, jab, straight right hand, left hook, uppercut, right hook, etc. in a series of patterns of your choice. Concentrate on your footwork and balance.

Round 3: Power
Bag work. 30-60 seconds rest in between each bag.
- Throw combination freestyle punches into a heavy bag for 3 minutes, moving around the bag, working on power, muscle strength and endurance.
- Punch a double-end bag for 3 minutes, working on hand-eye coordination.
- Punch a speed bag for 3 minutes, working on rhythm and timing.

Round 4: Endurance
Jumping rope. 3 x 3-minute intervals with 30-60 seconds rest in between. This builds hand-foot coordination and makes you light on the feet. It’s also the best aerobic exercise. Varying in difficulty, these are the techniques you can try:
- Normal Jump: jump over the rope with both feet on every turn of the rope.
- Double Jump: jump high enough so you can pass the rope under both feet twice on every turn of the rope
- Alternating Jump: jump on one foot and then the other, back and forth with every turn of the rope.

Round 5: Core Strength
- Crunch with dumbbell press: Hold a dumbbell in each hand while lying flat on your back with bent knees. Contract your abdominal cavity, press the dumbbells up and elevate yourself to the sky. Do 4 sets of 25 reps.
- Plank: Balance yourself on your dumbbells in the plank position and hold until failure. Repeat 4 times to failure.

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