Bruce Lee Abs Workout For All Fitness Levels

You can’t get Bruce Lee abs if you don’t push your body to the max. Start with this intensive abdominal workout and build a strong core and a powerful six pack abs.

As Bruce Lee said, the stronger your abdominal muscles are, the more powerful movements your body can do. We agree!

This workout is designed for every fitness level: beginner, intermediate and expert. So no excuses, this workout can be as easy as you want, or as hard as Bruce Lee would like it. 🙂

There are a total of 6 exercises that work your entire middle section: quads, core and abdominal muscles (lower, lateral and upper abs). Here are the moves:

1. Bicycle Crunch
2. Russian Twist
3. Plank Leg Lift
4. Ab Roller Extension
5. Sit-Ups
6. Plank Knee To Elbow

We all know Bruce Lee as an explosive martial arts fighter. So in order to get those Bruce Lee abs, you need to work out at high intensity, as fast as you can. Also, a progressive method for your reps is recommended.

Bruce Lee Abs Workout

Here is the structure of this abs workout for each fitness level:

1. Beginner

Start with 10 reps for each exercise. Do all 6 exercises without rest in between them. Rest for one minute and start over, but this time aim for more reps than in the previous set. Do the same with the third and the last set.

Example: 

• Set I: 10 reps x 6 exercises. Rest 120 seconds.
• Set II: 15 reps x 6 exercises. Rest 120 seconds.
• Set III: 20 reps x 6 exercises.

2. Intermediate

Start with 20 reps for each exercise and perform them without rest in between. Catch your breath for 2 minutes and start over, but this time aim for more reps than in the previous set. Do the same with the third, the forth and the last set, because as an intermediate you should be able to perform 5 sets.

Example: 

• Set I: 20 reps x 6 exercises. Rest 120 seconds.
• Set II: 22 reps x 6 exercises. Rest 120 seconds.
• Set III: 24 reps x 6 exercises. Rest 120 seconds.
• Set IV: 26 reps x 6 exercises. Rest 120 seconds.
• Set V: 28 reps x 6 exercises.

3. Expert

Start with 30 reps for each exercise and perform them without rest in between. Catch your breath for 2 minutes and start over, but this time aim for more reps than in the previous set. Do the same with the next sets, until the last one. You should be able to perform 7 sets, because you’re an expert, right?

Example: 

• Set I: 30 reps x 6 exercises. Rest 120 seconds.
• Set II: 32 reps x 6 exercises. Rest 120 seconds.
• Set III: 34 reps x 6 exercises. Rest 120 seconds.
• Set IV: 36 reps x 6 exercises. Rest 120 seconds.
• Set V: 38 reps x 6 exercises. Rest 120 seconds.
• Set VI: 40 reps x 6 exercises. Rest 120 seconds.
• Set VII: 42 reps x 6 exercises. Rest 120 seconds.

If this isn’t enough for you, you can try to “beat” Bruce Lee by performing 60 reps for each exercise. Also you can add a set or two to make it more challenging. For this challenge you will perform about 500 reps for each exercise, 3000 reps in total. Can you do it?

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

Bruce Lee abs workout