Weight gain can happen to all of us during the holidays. Binge eating, stiff drinks and all-night partying make it easy to skip workouts, which can knock even the most serious gym-goers off their fitness game. Instead of making excuses, carve out some time to stay fit. Thankfully Michael B. Jordan’s trainer, Corey Calliet gave us a no-fuss regimen that anyone can follow.
“We did six different exercises, 30 seconds on, 10 seconds off. What you’re doing is getting the heart rate really high and then you bring it right back down.”
Inspired by the grueling workouts he devised for Jordan’s roles as Killmonger and Adonis Creed, this simple routine combines bodyweight movements with free weights for maximum burn. “In boxing, you generally don’t lift a lot of weights, but for Creed we did.” Calliet says. “We did six different exercises, 30 seconds on, 10 seconds off. What you’re doing is getting the heart rate really high and then you bring it right back down.”
Trainer Corey Calliet (Source: Bernard Smalls / Courtesy of Bernard Smalls)
The no-nonsense plan consists of six exercises—Plank In & Outs, Medicine Ball Twists, Overhead Kettlebell Swings, Medicine Ball Burpees, Shoulder Dips, and Explosive Push-Ups: do three sets of each, cramming in as many reps as you can within 30 seconds. You’ll still have a long way to go to get ripped like Adonis Creed, but at least you’ll avoid packing on the pounds and looking unrecognizable in the new year.
Check out our Creed II-inspired workout with Corey at Everybody Fights boxing gym below, then get moving.
1. JUMP ROPE
Begin your workout properly by warming up with 3-5 minutes of jumping rope.
Source: Bernard Smalls / Courtesy of Bernard Smalls
2. PLANK IN & OUTS
Start in standard plank position. Quickly bring your right knee underneath your body, toward the inside of your right elbow. Repeat on the other side and alternate quickly doing as many as you can within 30 seconds. Pause for 10 seconds, then do two more rounds.
Source: Bernard Smalls / Courtesy of Bernard Smalls
3. MEDICINE BALL TWISTS
Sit on the ground at about a 45-degree angle with your knees bent and feet flat on the floor. While holding a medicine ball, twist slowly from your torso to your right and touch the medicine ball to the floor beside you. Repeat on the other side and alternate quickly doing as many as you can within 30 seconds. Pause for 10 seconds, then do two more rounds.
Source: Bernard Smalls / Courtesy of Bernard Smalls
4. OVERHEAD KETTLEBELL SWINGS
Stand with feet spread at about the width of your shoulders. Using both hands, hold the kettlebell firmly, swinging from between your legs to above your head, arms straightened up above. Swing the ball back down, between your legs. Do as many as you can within 30 seconds. Pause for 10 seconds, then do two more rounds.
Source: Bernard Smalls / Courtesy of Bernard Smalls
5. MEDICINE BALL BURPEES
Start with your feet shoulder width apart. Place the medicine ball in front of you and drop down into a burpee position. Make sure to keep your shoulders over your hands and your back flat when you sprawl at the bottom. Stand up and press the medicine ball completely over your head.
Source: Bernard Smalls / Courtesy of Bernard Smalls
6. SHOULDER DIPS
Legs extended out front, put arms behind you, resting palms at the edge of an elevated surface shoulder-width apart. Raise yourself up to an initial position with your arms extended and supporting the entire weight of your body. Next, lower yourself to a final position where your elbows are bent and your shoulders are mildly stretched. Do as many as you can within 30 seconds. Pause for 10 seconds, then do two more rounds.
Source: Bernard Smalls / Courtesy of Bernard Smalls
7. EXPLOSIVE PUSHUPS
Using an elevated surface, get into the standard push up position with your hands up and toes on the floor. Lower your chest to the elevated surface, as usual. Instead of rising up like normal, you explode up. That way, your hands come up off the ground a few inches. When your hands hit back down, absorb the shock with your arms. Repeat, doing as many as you can within 30 seconds. Pause for 10 seconds, then do two more rounds.
Source: Bernard Smalls / Courtesy of Bernard Smalls
