- Main GoalSports Performance
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week3
- Time Per Workout60-90 minutes
- Equipment RequiredBarbell, Dumbbells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
We were all born to fight. Each and every day, we get up and fight the day, facing new challenges and overcoming hardships.
It’s that fight within that drives us to improve, to try new things, and to push our bodies to new levels. It’s with that inner strength in mind that Andy Stern, the Founding Trainer of Rumble Boxing, created this game plan to help everyone, from professionals to those who are just starting out.
Whether you are interested in boxing or you are just looking for a new challenge to overcome, this guide can help you to build lean muscle mass, surpass your goals, and spark that inner fight.
About Andy Stern
Andy’s passion for fitness began at a young age and has carried him through a long, successful career, now currently working as the Founding Trainer and Director of Talent for Rumble Boxing.
With all the trials and tribulations that come as an entrepreneur, Andy also suffered the loss of his biggest supporter – his father, who wanted nothing more than to see his son succeed. After numerous accomplishments over the years, including becoming the NPC Men’s Physique Champion, an NYC Marathon runner, and four-time Tough Mudder challenger, Andy continues to honor his father’s memory with his dedication to the health and fitness industry.
Andy has given us a sneak peak into his nutrition, as well as some tips to help guide you in your recovery and enhance your routine for maximum results.
Fight to be Fit Program Overview
This workout is designed as a 6X8X10 series that focuses on six body parts, for eight sets of ten reps.
|Jump Rope||5||3 Min|
|Bent-Over Dumbbell Row||8||10|
How To: Warm Up
In order to warm up your entire body and get your heart rate elevated, this workout will begin with a shadow boxing warmup, in which you spar with an imaginary opponent. Imagine a target in front of you and practice the six basic boxing punches.
- The left jab is strategically important in any fight to help you judge the distance of your opponent and keep a safeguard for the right cross.
- The right cross/straight is thrown following the jab. Perfect your form by pivoting your back foot and turning your body towards the target. Ensure your left hand remains guarding your chin.
- The left hook is often thrown together with the right cross and the goal is to catch your opponent off guard.
- The right hook is followed at a closer range to deliver more force. It travels the shortest distance and can carry a lot of power.
- The left uppercut is performed by dipping at the waist to the left with a raised fist and an upright form. The power of this punch comes from the explosive, full-body upright movement with the fist aimed at your target’s chin.
- The right uppercut, a reverse of the left uppercut, is meant to destabilize your opponent.
Lie on a bench with your back flat and your feet planted firmly on the floor. With a dumbbell in each hand and your arms bent at 90-degree angles so that they are parallel to your chest, bring your shoulder blades together and push the weight up towards the ceiling while exhaling your breath. Pause at the top, ensuring that your elbows remain unlocked. Squeeze your abdominals and lower the dumbbells back towards your chest.
Tip: If your joints or muscles feel weaker, ensure you reduce your ROM (range of motion); refrain from lowering the weight too far down or raising it too far up, and use a weight that isn’t too heavy. How do you know if a weight is too heavy or too light? You should, with moderate difficulty, be able to complete a set of ten reps. If at the end of the first set, you are having some difficulty, but not enough to lose control of your breaths or shake, then this is the ideal weight.
Stand with your glutes and core engaged and a dumbbell in each hand. Raise the weights to slightly above shoulder level, with your elbows in line with your shoulders.
Next, raise the dumbbells straight above your head towards the ceiling, stopping before your arms have fully extended. Bring the weights back to the starting position.
Keeping a small bend in the knees while training can prevent pressure from building on the joint. It helps to keep your muscles engaged rather than forcing your knees to take the weight. The same applies for the elbows.
Begin this exercise with your palms facing towards your body and a dumbbell in each hand. Bend your knees slightly and tilt forward at the hips. Your torso should be almost parallel with the floor and your spine should be straight. Bend your arms into a 90-degree angle starting point.
While keeping the rest of your body still, extend your arms backwards into a straight position. Pause briefly in this extended position before lowering the weight back into the 90-degree starting point.
Stand with your feet hip-width apart and a dumbbell in each hand. Initiate the movement by driving your hips back into a sitting position. The weight should be in your heels. Squeeze your glutes as you rise back into the standing position.
Tip: If you find yourself struggling with balance while performing the squat, it may be due to an issue with ankle mobility. Try performing the exercise with a 2.5lb weight plate under the heels of your feet to see if this improves your stability.
Bent-Over Dumbbell Rows
Separate your feet to hip-width apart and grasp a dumbbell in each hand using a neutral grip. Bend your knees slightly and, while keeping your back straight, hinge at your hips to bring your torso forward, almost parallel to the ground.
Let your arms hang down at your sides. With your body in a fixed position, row the weights vertically until your elbows have passed the plane of your back. Pause briefly in this position and then lower your arms back to the start.
Andy’s Go-To Supplement Suggestion
One of the hardest parts of getting started is taking the first step. The second challenge is finding the energy to take the second step. Many of us need a bit of a push with the intensity of our workouts, otherwise, what’s the point?
Andy suggests taking Pre-Workout to help boost those energy levels. Most are formulated with scientifically studied ingredients to maximize performance, it is sure to help boost your concentration and endurance!
He also recommends taking micronized L-glutamine. This amino acid offers a wide variety of benefits for almost all active individuals. L-glutamine helps the body increase healing and recovery after strenuous physical exertion. As a building block of protein, L-glutamine also has influence over our gut function and immune system, helping use to internally manage our stress better.
Andy likes to unwind after a great workout by hitting the showers and sitting down with his favorite snack of rice cakes and peanut butter. He pairs this with his go-to choice of vegan protein supplements to help his body feel its best while he rests.
Will this workout build muscle and can it be done indefinitely?
It looks like a sustainable program since it's only three days a week.
You can build muscle on this, yes. Indefinitely? Not sure about that. Eventually, you're going to need new movements and different ways to challenge the body. After six months, you may want to find another M&S program!
Can I do stretching or yoga for 30 minutes on off days?
Also, can I add more warmup sets of shadow and rope?
Yes to both, Jerry.
Just started this program today. Is it normal to do 10 reps for 8 sets?
Hey Joseph, this plan is not traditional, but it can be effective.