Lifestyle

Get Ripped With Rich Franklin's Home Workout Plan

September 30, 2017

No matter what your circumstances, there’s always time and incentive to squeeze in a quick workout. That’s why ONE Championship Vice President Rich Franklin wants to help, and share his ways to stay active and in shape no matter where you are. 

Through his time as a superstar world champion and now as an exceptionally busy executive, Franklin has had to coordinate workouts while on the road and in busy cities around the world. For the times “Ace” is unable to find a gym or hit the dojo, he relies on this simple routine to maintain his impressive physique. 

“We want to work something that will hit all aspects, so this workout will combine resistance training with a cardio element,” says Franklin.

“As always, the base level of strength and fitness will be different for everybody, so make sure to try this out with different numbers of rounds, reps, and rest to suit where you are at, and keep increasing them as you progress. It does not matter if you are a beginner or even a seasoned athlete – this workout will hit the mark!

“For beginners, start with three rounds of this circuit, with a two minute rest. Then increase the rounds and decrease the rest as you go.”

Set 1

Wall sits – stand straight with your back against the wall, and slowly lower yourself until your thighs are parallel to the ground. Now, hold the position for 30, 60, or 120 seconds, depending on your fitness level.

Rotating jumping lunges – Step forward with your right foot into a standard lunge position, jump straight up in the air, and land in the lunge position with your left foot forward. Continue alternating legs f0r 16, 24, or 40 repetitions.

Set 2

Push-ups – just perform a standard, triangle, or wide push-up for 10, 20, or 40 repetitions.

Mule kicks – a variation of the burpee where you kick both legs in the air behind you, instead of straight back. This is a tough one, so pace yourself between 8, 15, or 20 repetitions. 

Set 3

Burpees – it’s still an excellent full-body exercise. Try to have your chest hit the floor for every burpee, and continue for 10, 20, or 30 repetitions. 

Planks – Everyone’s favorite core exercise. Hold the plank for 60, 120, or 180 seconds, depending on your fitness level. 

Example Beginner Workout

  • 30-second wall sit
  • 8 rotating jumping lunges per leg
  • 10 push-ups
  • 8 mule kicks
  • 10 burpees
  • 60-second plank
  • Rest for two minutes, and then repeat another two times