Bruce Lee Workout Workout

Author Rod Ferris CPT (ACE, YMCA), CFC, CPAFLA, BA Fitness Level AdvancedType Muscular Definition
Days in Plan 5 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 Min per session
Bruce Lee was an amazing martial artist. He was flexible, quick and had an AMAZING strength to weight ratio. To train like him you need to focus on a strict diet and stretch everyday.

All movements should be completed at maximum strength and power and a slow controlled return (ie. 1 second and 3-4 seconds on the negative).

Many compound exercises should be performed and plyometrics and speed drills should be implemented along with 3-4 days a week of strict martial arts training at a local dojo.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Plyometrics
Burpee Exercise Picture 1. Burpee
Sets: 3Reps: 12
Notes:Complete plyometrics after your weight training routine.
Side Box Jumps Exercise Picture 2. Side Box Jumps
Sets: 3Reps: 12
One Foot Box Jumps Exercise Picture 3. One Foot Box Jumps
Sets: 3Reps: 12
Notes:Bruce Lee was incredibly balanced. As your balance improves try landing on the other foot with a martial arts move in the air.
Stablizing on the ball Exercise Picture 4. Stablizing on the ball
Sets: 3Reps: 12
Notes:Balance was also his specialty. After considerable practice and with a spotter move to a stand position. This exercise can be very dangerous so only complete this with a spotter!
Day 1 - Whole Body
Clean and Jerk Exercise Picture 1. Clean and Jerk
Sets: 3Reps: 12
Notes:Overall power is also important for speed development.
Jump Squat Exercise Picture 2. Jump Squat
Sets: 3Reps: 20
Notes:Complete 20 reps as fast as you can while failing on the 20th rep.
Lunges Exercise Picture 3. Lunges
Sets: 3Reps: 12
Notes:Try some walking lunges
Incline Dumbbell Press Exercise Picture 4. Incline Dumbbell Press
Sets: 3Reps: 15
Notes:Upper body strength is important. Train hard.
Chin-Ups Exercise Picture 5. Chin-Ups
Sets: 3Reps: 15
Notes:Complete this exercise with weight if you can complete more than 15.
DeadLift Exercise Picture 6. DeadLift
Sets: 3Reps: 12
Notes:Focus on your form.
Arnold Press Exercise Picture 7. Arnold Press
Sets: 3Reps: 12
Notes:Stand up and focus on your form completing this strength exercise.
21s Exercise Picture 8. 21s
Sets: 3Reps: 20
Notes:Focus on developing a resistance to fatigue. Bruce Lee would never tire.
Abdominal Dragon Flags Exercise Picture 9. Abdominal Dragon Flags
Sets: 3Reps: 20
Notes:A strong core is important for stability and balance.
Air Bike Exercise Picture 10. Air Bike
Sets: 3Reps: 20
Notes:Go until you are fatigued.
Day 2 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 20 Min Intensity: 95%
Notes:Complete HIIT
Day 3 - Plyometrics
Ball to Ball Twists Exercise Picture 1. Ball to Ball Twists
Sets: 3Reps: 12
Notes:Complete the same plyometrics as day one with a mixture of your martial arts jumping balance exercises.
Day 3 - Whole Body
Abdominal Barbell Rollouts Exercise Picture 1. Abdominal Barbell Rollouts
Sets: 3Reps: 12
Notes:Complete whole body day 1.
Day 4 - Cardio
Rowing Ergometer Exercise Picture 1. Rowing Ergometer
Duration: 20 Min Intensity: 95%
Notes:Complete High Intensity Interval Training again.
Shuttle Run Exercise Picture 2. Shuttle Run
Duration: 15 Min Intensity: 90%
Notes:Try 3 sets of 5 minutes.
Day 5 - Plyometrics
Double Knee Jumps Exercise Picture 1. Double Knee Jumps
Sets: 3Reps: 12
Notes:Try day 1 of plyometrics but use different exercises.
Day 5 - Whole Body
Ball Crunches Exercise Picture 1. Ball Crunches
Sets: 3Reps: 12
Notes:Complete day 1 whole body.

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Bruce Lee Workout Basics

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