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114
Workout

Bernard Hopkins

~19 min.
~228 kcal
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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.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
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
Subscription needed
Forearm extension standing
3
Level: 2
12
Subscription needed
Cross forearm flexion
3
Level: 2
12
Subscription needed
Forearm extension standing
3
Level: 2
12
Subscription needed
Cross forearm flexion
3
Level: 2
12
Subscription needed
Forearm extension standing
3
Level: 2
12
Subscription needed
Cross forearm flexion
3
Level: 2
12
Subscription needed

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