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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
Sumo squat
1
Level: 1
10
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Medium pull
1
Level: 1
12
Butterfly
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
Main exercises
Backward lunge with leg change
5
Level: 3
12
Hip and lower leg flexion (alternating)
4
Level: 2
8
Backward lunge with leg change
5
Level: 3
12
Hip and lower leg flexion (alternating)
4
Level: 2
8
Backward lunge with leg change
5
Level: 3
12
Hip and lower leg flexion (alternating)
4
Level: 2
8
Medium pull
6
Level: 3
12
Plank pushups
5
Level: 2
10
Medium pull
6
Level: 3
12
Plank pushups
5
Level: 2
10
Medium pull
6
Level: 3
12
Plank pushups
5
Level: 2
10
Hip Press
7
Level: 2
8
Pike
5
Level: 1
12
Hip Press
7
Level: 2
8
Pike
5
Level: 1
12
Hip Press
7
Level: 2
8
Pike
5
Level: 1
12
Forearm extension standing
3
Level: 2
12
Cross forearm flexion
3
Level: 2
12
Forearm extension standing
3
Level: 2
12
Cross forearm flexion
3
Level: 2
12
Forearm extension standing
3
Level: 2
12
Cross forearm flexion
3
Level: 2
12
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 1
10 sec.

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