Here’s what you need to know
Hitting the heavy bag is one of Rocky's favorite things to do. After all, he's a boxer. Try doing rounds of three minutes, and rest every 30 seconds. And, of course, ensure your hands are properly wrapped and that you're wearing boxing gloves.
First, you'll probably be pleased to know that you don't have to look like Rocky to train like Rocky. By all means wear gray workout clothes, but unless you have someone wrapping your hands professionally, stick to regular fabric hand wraps.
Pull-ups are one of the best bodyweight exercises you can perform, and Rocky knew this. These will work wonders for you upper body, especially your forearms, biceps, and back. If you can't do enough reps, just use an elastic band to help you, and progress from there.
Sometimes you need lighter days, and you may well benefit from some light jogging around the neighborhood. Bring your bestie along and aim for distance; slow and steady.
Sprinting is a whole new ball game when compared to regular running. It's an anaerobic discipline that works your fast-twitch fibers, your cardio, and even boosts your testosterone production. Doing it at the beach or on another soft terrain will ensure less impact on your joints.
You can't go wrong with running. It's a simple and effective way to improve your cardiovascular health, among boasting other benefits. Of course, you can wear something more comfy than Rocky. And having you buddy or trainer cycling behind you shouting words of motivation is optional, too!
This is a great way to step up your push-up game. If you've never done these, prepare to be humbled. One-arm push-ups are really hard, but are worth the effort put in.
Using a speed bag is a game of timing, coordination, endurance, and accuracy—all skills most of us will be happy to improve on.
A staple in a boxer's routine, skipping rope not only is great cardio, but it also strengthens your shoulders and calves, so you can punch harder and move faster.
Once you have mastered the brutality of the heavy bag workout, you can alternate between rounds with your arms tied with an elastic band (for extra resistance), and by having your workout buddy throwing the heavy bag at you. This way, you can train feints, too!
This exercise will completely destroy your arms and shoulders, but you'll reap the rewards, just like Rocky did.
The barbell shoulder press, also known as the military press (when done standing), or simply the press, is one of the best upper-body exercises you can perform. It's a staple in most strength training routines for a reason. If you want shoulders of steel, then add the press to your workout.
Nothing beats the release of dopamine (the "feel good" hormone), which you'll get on a good run. They don't call it "runner's high" for nothing. Extra points if you do it in the wilderness.
This one is a Rocky classic, and indeed a brutal addition to your exercise regime. Running up steps will combine cardio and strength. If your heart doesn't feel like it's about to explode and your legs feel like Jell-O, then you're doing it wrong!
And perhaps it's a good idea to drop the Chucks for running.
This might be a bit hard to pull off, unless you're a butcher. But if you happen to try this, at least wear boxing gloves. Doing so without your hands properly protected will likely end in injury.
A duck walk is not the easiest exercise in the world, but the Italian Stallion took it to a whole new level by doing these with a massive log on his back! We'd suggest you do them unweighted first, and then slowly add some resistance. And by that we mean perhaps a dumbbell or kettlebell, not a tree log. At least, not yet!
Sources: (The Art of Manliness) (Men's Journal) (Men's Health)
See also: Rocky vs Rambo: Who wins?
If you're a boxer, this is one of the best ways to improve your skills. But hitting pads can also be a fun, and indeed challenging, exercise to add to your routine regardless. Thirty-second to one-minute rounds is plenty to get you started.
We can see Rocky smashing stuff with a sledgehammer at a junkyard in 'Rocky I' (1976), but you can do the same version Rocky does in 'Rocky Balboa' (2006) instead, and use a tire. Perform 10-15 swings, and then change your grip and swing the hammer over the opposite shoulder. Do these for three sets.
Sit-ups have been getting a bad rep in the last few years, as they may not be the most back-friendly ab exercise. If you have no back issues though, these are a great addition to your workout. If you want to take it to a different level, add a plate behind you neck, instead of holding it against your chest.
Remember when Mickey had Rocky chasing a chicken in 'Rocky II' (1979)? Well, apparently it's really good to improve footwork. So, if you're a boxer, or do any other sport that involves quick changes in direction, then this may be one for you.
The squat is a staple in any strength and conditioning routine. We can see Rocky going heavy on these in 'Rocky Balboa' (2006).
This is a great exercise, regardless of whether you're a boxer or not. Rocky did these while walking, which adds to the difficulty. Try it!
Dragon flags are also a great exercise to get rock-hard abs like Rocky. This is an advanced bodyweight core exercise, but again, Rocky is no beginner. Can you do these?
Of course, Rocky being Rocky did these in the snow (with his trainer Mickey on top of the sled!). You can do regular ones. These will do wonders for strength, endurance, and hypertrophy. Don't' forget to change things up and walk backwards, too. And, of course, you can also push the sled.
Take your bodyweight workout to a new level by adding these one-hand medicine ball push-ups, as seen in 'Rocky Balboa' (2006).
Rocky likes to carry logs on his back. He does so while frog walking, and he does so walking in knee-deep snow. Start by stabilizing the weight and walking short distances, and take it from there.
Ditch the chainsaw and do it with your hands. After you've cut the logs, split the wood with an axe. Extra points if you do it in the snow, like Rocky did in 'Rocky IV' (1985).
Shadow boxing is an essential part of Rocky's workout routine, and it should be part of yours, too. Not only will you train your boxing skills, but also your cardio and endurance. Start with three-minute rounds.
There is not much to say about the bench press, other than it being perhaps the most popular exercise in every gym around the world. Why? It's highly effective for upper body strength and size. Do you need more reasons to do it?
Most of us don't associate Rocky with swimming, but he does so in 'Rocky III' (1982). You can't go wrong with any kind of swimming. It's low impact for your joints and can really take your cardio to the next level.
It's safe to say that Rocky Balboa is the most famous boxer in cinema. Sylvester Stallone's character is indeed iconic. Ever since 1976, we have followed the life and struggles of Rocky from the mean streets of Philadelphia to the boxing world stage. To achieve such victories, Rocky had to be in top-notch form. Guided by his trainer Mickey Goldmill (Burgess Meredith), Rocky worked out like a champ to become a champ. But is this possible for you?
If you've always wanted to give Rocky Balboa's training a go, then this is your chance. In this gallery, we list many of the exercises Rocky performed in the movies, so that he could get in shape to step into the ring and win his fights. So, ready to be inspired? Then click on!
How to train (and look) like Rocky
Here's Rocky's workout routine!
HEALTH Workout
It's safe to say that Rocky Balboa is the most famous boxer in cinema. Sylvester Stallone's character is indeed iconic. Ever since 1976, we have followed the life and struggles of Rocky from the mean streets of Philadelphia to the boxing world stage. To achieve such victories, Rocky had to be in top-notch form. Guided by his trainer Mickey Goldmill (Burgess Meredith), Rocky worked out like a champ to become a champ. But is this possible for you?
If you've always wanted to give Rocky Balboa's training a go, then this is your chance. In this gallery, we list many of the exercises Rocky performed in the movies, so that he could get in shape to step into the ring and win his fights. So, ready to be inspired? Then click on!