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114
Workout

Bernard Hopkins

~19 min.
~228 kcal
⁉️ Comments

Bernard Hopkins Jr. (born January 15, 1965 in Philadelphia, Pennsylvania, U.S.) is an American former professional boxer who competed in middleweight and light heavyweight divisions. He is the undisputed world champion.

Interesting Fact

Bernard's path to professional boxing began 29 years ago. He lost his debut fight as a light heavyweight. Hopkins accepted his failure, saying that even out of two closed doors one will still be open. That loss gave the boxer a push in the direction of the coach English "Bouie" Fisher. Their tandem brought forth positive results, including 22 wins, 16 of which were made by knockout, and a hard-earned champion belt.

Quote

I was swept off my feet. Anyone can be swept off their feet, anyone can get knocked out, but it doesn't matter. What matters is what happens next.

Warm up
Lower back stretch with rotation
1
Level: 1
15 sec.
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Wall Slide (stand facing the anchor point)
1
Level: 1
8
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T Spine Rotation
1
Level: 1
S1
5
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T Spine Rotation
1
Level: 1
S2
5
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Side tilt
1
Level: 1
S1
6
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Side tilt
1
Level: 1
S2
6
Subscription needed
Forward fold
1
Level: 1
10 sec.
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T Stretch
1
Level: 1
8 sec.
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Cossack squat in a bent-over position
1
Level: 1
10
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Main exercises
Backward lunge with leg change
5
Level: 3
12
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Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Backward lunge with leg change
5
Level: 3
12
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Backward lunge with leg change
5
Level: 3
12
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Medium pull
6
Level: 3
12
Subscription needed
Plank pushups
5
Level: 2
10
Subscription needed
Medium pull
6
Level: 3
12
Subscription needed
Plank pushups
5
Level: 2
10
Subscription needed
Medium pull
6
Level: 3
12
Subscription needed
Plank pushups
5
Level: 2
10
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Pike
5
Level: 1
12
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Pike
5
Level: 1
12
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Pike
5
Level: 1
12
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Forearm extension standing
3
Level: 2
12
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Cross forearm flexion
3
Level: 2
12
Subscription needed
Forearm extension standing
3
Level: 2
12
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Cross forearm flexion
3
Level: 2
12
Subscription needed
Forearm extension standing
3
Level: 2
12
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Cross forearm flexion
3
Level: 2
12
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Cool down
Scapular Mobility
1
Level: 1
8
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Side tilt
1
Level: 1
R1
6
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Side tilt
1
Level: 1
R2
6
Subscription needed
Hammock - Dolphin
1
Level: 2
5
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Cross-legged incline
1
Level: 1
R1
15 sec.
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Cross-legged incline
1
Level: 1
R2
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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Sumo squat
1
Level: 2
10
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed

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