Bruce Lee Personal Abdominal Workout: Remake in HD!

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Bruce Lee's Personal Abdominal workout in HD and narrated. What did Bruce Lee use for a while to work out his Abs?
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Sources:
'The Art of Expressing the Human Body' is a book with workouts Bruce Lee has used. This is the source of most website information about this workout.
When you google: 'Bruce Lee Abdominal Workout' you will find several websites on which you can find back the information I have covered in this video.
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-- Disclaimer: Consult a physician or other medical specialist before starting a (new) workout regime. You are responsible for your own health. I am not responsible for any kind of injury or problems you might get following the usage of the information given in this video. This video is meant for educational purposes. It cannot be used as a replacement for professional guidance. Always starts your workout with a proper warm up! --

Опубликовано:

8 сен 2024

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Комментарии : 762

@martinlee2739 9 лет назад

His even dressed like Bruce Lee... Nice classic addidas... Great vid.. Probably the best Bruce Lee tutorial I've seen... You did him justice

@JeromeFitness 9 лет назад

Martin Lee Thank you Martin

@JeromeFitness 12 лет назад

5 days, 1 hour each of those days!

@KymNonStop 11 лет назад

Awesome. Love doing these Bruce Lee ab workouts. Now if I could only master the one inch punch...

@1loneleebeastieib616 9 лет назад

If English is your second language when you made this, then you did an excellent job with this video. Very clear and concise. Thank you.

@JeromeFitness 9 лет назад

1LoneLee BeastieIB English is my second language, yes. My English improves the longer I make videos I think. If I watch back this video I hear a pretty bad accent. I won't say it's great now, but it's a bit more fluent I believe.

@JeromeFitness 12 лет назад

1. Yes, see my V-sit Tutorial. 2. Take a parallel grip if possible, which makes it easier. Keep your legs slightly 'in front of you'. A lot of people try to curl up, but it's better to keep your knees in the 90 degree angle all the time and bring your knees to the chest like that. 3. Further than 90 degrees. Otherwise you'll work out your hip flexors only or mainly.

@JeromeFitness 12 лет назад

Thanks

@JeromeFitness 12 лет назад

Thanks.

@frankmorin5212 11 лет назад

hey desmond there is one exercise that bruce lee used to do for speed. he would hang a piece of paper (notebook paper works well) from the ceiling off a string and would punch at it. Ive practiced it and have seen improvements in my speed. just remember also to have your hand in the open position when your going to punch and as your about to make contact with the target or in this case the paper close your hand in a fist position. leaving your hand open relaxes the muscles in your arm which help

@BestWayLoseBellyFat 10 лет назад

Great workouts here…more important is the diet you eat to lose belly fat…that is the best way to see results!

@manuelmartinez1496 10 лет назад

I just finish doing the workout, I really like it so im going to do it more often

@JeromeFitness 11 лет назад

Yeah, I have noticed that. Right now I actually put my bench in an inclined position and then do crunches from there on. It's very easy to contract your abs that way and you don't get lower back problems.

@JeromeFitness 11 лет назад

I do both of them, but currently I mainly lift weights. Other than pull ups, abdominal workouts and doing push ups as part of my chest warm up I don't do a lot of body weight exericises.

@slimbigginz1405 10 лет назад

My favorite action hero ironically is, and always has been, Bruce Lee. He inspired me t take up martial arts as a child.

@SilentDragonJR 12 лет назад

absolutely. after a while that may stop working so well for you though, you might then want to start doing it twice a week or extend the reps or add a set or two to each workout. I would't worry so much about how many reps or sets. If you want to build dense muscle obviously you don't want to do a bulk workout (low reps low sets) so as long as you do at least 2-3 sets of 12-15 reps you should be good.

@JeromeFitness 10 лет назад

Hi + Chuck Bab I can't really remember, but it's probably that having a low body fat percentage makes it hard to not lose musle mass when you accidently do not consume enough calories. Or that a low bf% makes you more prone to illnesses.

@TheRealChrisBeard 10 лет назад

Approved

@TheDon0715 9 лет назад

Bruce Lee hahaha

@Uruk02 9 лет назад

JeromeFitness damn u r so hot , sexy

@user-es5ce5jb6p 8 лет назад

+JeromeFitness so from this video I got that if you are a martial artist then these exercises are good, but if you want to build muscle then no, I understood it correctly ?

@levicr8598 7 лет назад

Can all this be done on a training day?

@brendenhumphries7584 10 лет назад

Thanks a lot man! This is a much more effective workout than my previous one!

@JeromeFitness 11 лет назад

Yes, learn the basics, because getting six pack abs is actually very easy (theoretically anyways). I have almost 300 videos of which most are dedicated to getting six pack abs. I also have a website full of information and I suggest you to start reading the articles on there too.

@JeromeFitness 12 лет назад

You're right, BUT I did not make this workout routine. It's what Bruce Lee was said to do. I just covered that routine. Personally I keep the rep range way smaller.

@JeromeFitness 11 лет назад

Most ab exercises are pretty good. They don't have to be complicated. I have a good workout routine that's very intense and very short. It's called '5 minute abs a week'. I've uploaded only a few weeks ago, so it'll be easy for you to find it on my channel. It's the one with the black background and me holding a weight with the side bend exercise (just like on this one actually).

@TheArchangell666 12 лет назад

thanks alot for taking some time to answer =) I was kind of worried that I was doing it wrong, I will try to contract my abs during the movement. thanks again for you time ^^

@BushidoRyu 12 лет назад

ive been doing similar training for couple years im pushing harder this year..bruce is my idol n i know i wont be him eve but i hope to become strong n fast in generel for survival incase i have to defend my self..plus i wanna stay n top shape...even though i eat junk only rare amounts of times...thnx for the ideas -Hunter age 19

@SilentDragonJR 12 лет назад

do however much gives you a good workout, be mindful of your body and if something doesn't feel right or hurts stop. I used to try to force myself to workout X number of days for X long. I found that that made it a chore. Try to pay attention to feeling and using/isolating ONLY the muscles you're working out with the specific exercise. I know some people who do 30 pushups not putting much into it but I could do 10 being really mindful and have it give the same workout.

@JohnHMarsden 10 лет назад

Thanks Jerome I found your video very helpful.

@JeromeFitness 11 лет назад

True, so that's why I responded like that about the running. Theoretically nobody has to do cardio to get six pack abs. However, for some it works. Note that I know most of my viewers are rather having trouble gaining weight than losing it. The most important thing is to find out what works for you. That's why I make my own big statements and people for which this doesn't work will find other videos from other RU-vidrs. That way they will find out what works for them eventually!

@JeromeFitness 11 лет назад

Yes, those are the main groups that are involved. Apart from that you'll need a good grip (so forearms) and upper back to hold onto the bench.

@spadaydaga 11 лет назад

I've been doing BL's Abs Routine this week. Especially the Sit-ups, Side Bends and Leg Raises. I noticed in John Little's Expression book, that part of BL training journal - BL did these Abs Exercises the most. I've had to pull in my belt a notch in the last couple of days!

@Rigvedification 11 лет назад

My pleasure!

@JeromeFitness 12 лет назад

Personal preference is what I would advice. If you are not even slightly recovered after 30 seconds, then take 60 seconds, etc. If you do really heavy exercises like heavy squats, deadlifts and bench presses you can take some more rest if you like. Usually I take 2 minutes of rest after a heavy exercise. This is possible for me, because I currently only use 2 or 3 exercises per workout. Allowing me to take more rest and still finish my routine within one hour.

@JeromeFitness 12 лет назад

You're right about both. I just covered the exercises Bruce Lee was said to do and one of them was the inverted crunch / roman chair sit up. Personally I'm not a fan of that one either!

@JeromeFitness 12 лет назад

8-12 reps is usually used for bodybuilding, but you can vary with the reps and see what works best or better for you.

@zacharypridemore8065 11 лет назад

Jerome I have a little challenge for you. I have a little bar trick work up that I challenge people to do one rep of and the can't do it no matter now strong they are. A one armed pull up from a strait arm all the way up, but you other arm is completely idle. Not grabbing your wrist or shoulder just one arm all the way up. I think the reason it's next to impossible for most people is that not only are you supporting your entire weight with just one bicep, your fighting leverage too.

@JeromeFitness 11 лет назад

Can't possibly say that as there is too little information for me to work with. You can get results on a week to week basis, but you will have to take care of your nutrition plan. You don't get six-pack abs by doing ab workouts. Instead you need to lose weight.

@JeromeFitness 11 лет назад

Thank you very much!

@batatibix1743 7 лет назад

Well u do have the Bruce Lee muscles. So I'm taking your word

@JeromeFitness 12 лет назад

Thanks!

@JeromeFitness 11 лет назад

Nutrition / calorie intake is your main concern. I have a bunch of articles on that on my website in the nutrition section. You should check it out!

@eyesignful 10 лет назад

Good instruction and really good information! Love this workout!

@JeromeFitness 10 лет назад

Thank you very much

@SebaP1991 12 лет назад

Thank you for remaking this! :) My favourite action hero? I've got a lot of them: Bruce Lee, Jackie Chan, Jean Claude Van Damme, Chuck Norris... :D

@gart97 12 лет назад

Good video and comments, thanks!

@CHNW12 12 лет назад

Great ab workout

@terraknight6514 12 лет назад

the 1st thing i did when the video started playing, was yell "OHHHHHH" cuz i saw the dragonflag, this guy knows his stuff. imma use this thanks a lot.

@Celler2 12 лет назад

For a past year now I have been involved with consistent work out routines. But now most of them are exhausted with put up very little resistance. After sampling what you have demonstrated, I now have so much more to look forward to. It will be a few months before I will be able to preform at least 1 of each correctly. And I will add more reps as I go.

@JeromeFitness 12 лет назад

Reduce the reps so to 8-12 reps. Some exceptions like seated twists can be done for more reps. Increase the intensity though! Use abdominal muscles only to get up and add weights to crunches or whatever if it gets too easy! It's good to develope your abs more with some higher intensity as they will grow better. Bigger abs are easier to see even if you have a little fat over them!

@JeromeFitness 12 лет назад

@GhostSE3000 It's called grippers. If you want to use those for finger and handstrength (actually it's forearm strength) you need to buy heavier grippers, not the ones you can buy in a regular sports store. I have 4 of those heavy grippers, one that needs 100 pounds to close, one of 150, 200 and 250. I can close the first 3, but they are really a lot heavier than those plastic toy grippers you buy in a sport store. Finger push ups can work too, but it can be damaging to your fingers

@alansab4100 9 лет назад

You are very good and smart. Your body is very healthy and in a very good shape. I'm a trainer and being training for more 20 years and I have written 2 books so far. I understand your capabilities and strength. Good luck!

@JeromeFitness 9 лет назад

Alan Sab Thank you very much Alan. I'm close to finishing my first book and hope I will be able to write more of them! I really liked writing it, although it did take me way longer to finish than I hoped as I was busy with so many other things.

@alansab4100 9 лет назад

Yes, writing a book always takes more time than we hope for..Writing is one of the greatest things anyway. Keep writing and training at least by doing so you could help a lot of people. Helping people is an amazing manner and you could bless yourself for that. Good luck! .

@saadasif9467 9 лет назад

Your body is triffic and lean like bruce lee

@JeromeFitness 11 лет назад

What you would normally use. However I would perform the exercises all in a row and do that for 1 set per exercise. Then repeat until you have done the designated amount of sets.

@MrKemalsongur 11 лет назад

Thanx for the posting

@JeromeFitness 11 лет назад

I did that a couple of times. Browse my channel for videos about that. I uploaded one 6 months ago or something like that. Shouldn't be too difficult to find.

@dezalbright619 11 лет назад

Thank you. I will try some of those exercises

@PermanentHigh 11 лет назад

I notice that I gained more muscle when I train everyday, sometimes 2 times a day. Each workout is followed by a lot of protein though, so that helps too. As long as you sleep 6 to 8 hours, and eat every two hours to keep your body active.

@JeromeFitness 12 лет назад

@BruceLeeRock25 What distances do you run? When you are skinny, the most likely reason for you not to have 'good abs' or sixpack abs is because you are not muscular enough. Gaining muscle mass would be the solution, but do note that it will take a lot of time to gain muscle.

@humaniam4341 7 лет назад

you r awesome u never wasted time and shown everything

@KSATica 11 лет назад

True but I think what you meant to say is that cardio is so important to the workout routine. Plus everybody has their own daily activity so it kind of differs one's person situation to another. I think I heard of that old saying "wash board abs are not made in the gym but in the kitchen". Well that is one of the major part of the principles that help's get someone their six-pack abs. Plus intensity,consisent and strong minded will.

@JeromeFitness 12 лет назад

If you're not overweight or need to lose a lot of weight I recommend you to don't do a lot of cardio. Find out what your body type is (ectomorph, mesomorph or endomorph, use google). Ectomorphs don't need to run or do cardio, but endomorphs will benefit from it because they don't lose fat easily. For strength, lift heavy weights for 6 reps or less. Use the big 5 exercises (video up tomorrow) and other compound exercises. Flexibility can be achieved by training for that besides the weightlifting

@JeromeFitness 11 лет назад

Depends on how uch weight you are lifting and how much time you need to slightly recover. So the answer is, enough to slightly recover.

@JeromeFitness 12 лет назад

@Bergcity316 I know what your question was. 8% might not be low enough for you personally. Your abs probably are not big enough, so you'll need to get bigger abs. I didn't really answer that question directly, because I wrongfully assumed you knew how to do that. My apologies for that as I should have answered that too. To get bigger abs you need to work them out, just like your other muscles. Maximum 3x a week, train with heavy exercises (add weight if needed) and do 8-12 reps.

@tauranous 12 лет назад

I think it is very possible that Bruce didn't have all the better data available for developing his methods. His interviews do prove, in my opinion, that he was fast to take advantage of new ways to do things. Be like water =)

@CountryFarmsMesa 10 лет назад

Thank you very much for this! I never realized how difficult dragon flags were when doing them correctly.

@MultiAnonnymous 11 лет назад

men thank you this workout helps mee thnks

@bobbypaycheque 11 лет назад

Because in a video titled 'Bruce Lee Personal ABDOMINAL workout' he is going to show leg exercises. Besides, any BJJ practitioner will tell you it has little street value as going on the ground in the street could injure you (broken glass, rocks etc.) and while you are grappling your enemy his friend(s) will come up and kick your head in. Keep your legs trim and toned for lightning fast kicks.

@JeromeFitness 12 лет назад

There is not a thing like burning belly fat. You burn fat from all over your body, not just your belly! Lowering body fat is extremely simple in theory. Eat less calories than you burn. Nothing more, nothing less. Your body takes care of the rest. I've made plenty of videos that explain how the concept work and on my website you can go to the section 'weight loss' to learn even more about it! I've been training for about 3 years now. This video was when I was in pretty bad shape though!

@JeromeFitness 12 лет назад

That's normal and not harmful. Popping or cracking of your shoulders and other joints isn't a problem as it is just air escaping from those areas. If you experience pain or discomfort you could ask a doctor.

@JeromeFitness 11 лет назад

Definitely...

@JeromeFitness 12 лет назад

I haven't used this particular routine. I don't work out my abs that much to start with. I just managed to get my body fat percentage low enough (don't ask me the number, I don't know).

@hadouken197 12 лет назад

thanks bro was looking for demonstrations from the book!

@JeromeFitness 12 лет назад

Yes, I do. Well, not really as part of my workout routine, but I can do it. Watch "Bar Freesyle and my Fear of Dogs''.

@fishiestify 10 лет назад

I have done a lot of Abs workouts, the only one workout is really give me a big pop up six packs is dragonflag. now i only do dragonflag, I don't do any other workouts anymore. When you do the dragonflag, make sure your chin stick with your upper check while you body started to dropping down, that will make your back arch, and you will feel the pressure more on your abdomen. When your body dropping down, drop as slow and as low as you can but your back should not touch the bench. Suspend and hold your body until you can't hold any more then rise your body and do it again. you also can do it on your sides, just swift your body to either left or right sides and do the same as above. It is quite intense, so do it carefully. Normally i only can do 3 or 4 reps per set. I do 6 sets straight down, and 1 on each sides. this really make my six packs pop up a lot. have fun.

@TheRevSullivan0 10 лет назад

bruce lee used the isometrics exercises

@Robdahelpa 12 лет назад

Awesome video, The dragon flag is actually a easier Body Lever from gymnastics, and as of the crunches, beware of the spine, I know a couple of people who have had slipped discs and other nightmares from inverted crunches etc.

@fazole 11 лет назад

Your flag is amazing! I found out that by doing crunches with feet together but knees halfway apart works really well! I feel it much more in the abs; though it may be too easy for you.

@JeromeFitness 11 лет назад

I reply to most comments if I have the time. I think it depends on what you will do besides the ab workout. If you only do this workout and don't work out anything else on a given day then you might want to finish one exercise before going to the next one. If you don't have a lot of time you better perform the exercises in a cycle with little to no rest in between sets and exercises. That's what I do for my abs.

@deimuxxx14 11 лет назад

thanks i'll try some

@312979drpepperjuggal 12 лет назад

very great

@JeromeFitness 11 лет назад

Something that doesn't require you to do 50 reps. Hanging full leg raises for example or windshield wipers. Weighted crunches, stuff like that.

@agueraki1 12 лет назад

thanks man...very good workout

@Kadjoaka 9 лет назад

Bro, u have to most crisp set of abs i have seen on youtube, u got good genes man

@JeromeFitness 11 лет назад

Yeah, I guess it is a great book! Interesting to read how people work out if you ask me.

@Patrick.Weightman 11 лет назад

Definitely

@BulatovicNikola 12 лет назад

this is what i waited for

@JeromeFitness 12 лет назад

If you're not tired after 20 sit ups or leg lifts you might not have performed them correctly, because 10 reps of perfectly executed crunches will set your abs on fire! Given that you contract your abs as hard as you can during each rep. You can perform it in a circuit in which you do 1 set of each exercise first and then start with the first exercise again and so on. Otherwise about 30-90 seconds should be enough.

@naail12 12 лет назад

Thanks dude

@khanneverdie 11 лет назад

really very good clip

@rinkagamine7290 10 лет назад

pretty good i think i'll give it a try

@JeromeFitness 11 лет назад

Thanks, right back at you :)

@JeromeFitness 12 лет назад

Haha, thanks. Dragon flags are not insanely difficult though. I actually have a tutorial of it up on youtube, so you might want to check that out.

@JeromeFitness 11 лет назад

Frog kicks without using hands makes sense, but on a wobbly bench it's not really easy. I would instead to them on the floor in that case!

@hueitomio 12 лет назад

Nice videos dude! i haven't exercised since 2009 due to an autoimmune disease that i developed that year, but now i want to start again, i'll use your videos to do that.. Greetings from Chile (i'm sorry for my bad english)

@ashtonthomas9577 9 лет назад

Cool i will try this thx

@JeromeFitness 9 лет назад

Ashton Thomas You're welcome

@joshuavale3612 11 лет назад

Excellent video

@SilentDragonJR 12 лет назад

don't forget sometimes you may not feel it until a little while AFTER the workout. I noticed that whenever I do hindu squats I cannot feel them while I do them (which usually causes me to do too many lol) and then an hour later I go to sit up and my legs are so weak they give out lol. nice workout vid for core strength

@bringaperde 12 лет назад

You have verry Nice ab...thank you for sharing

@alcelticdragon 11 лет назад

thank you, you are wonderful i like your video

@foxygenwon 12 лет назад

You're awesome.

@JeromeFitness 11 лет назад

You're the first non-spammer in almost one week that has commented on this video. Thanks haha, it was about time I would get a normal comment again!

@GonzoXersizes 11 лет назад

Because he is one the strongest men to ever live for his. There's no refuting that; it is literally fact.

@JeromeFitness 12 лет назад

You're welcome!

@JeromeFitness 12 лет назад

'... Hard to maintain' Or something in that direction. Also that it takes a lot of effort to get it I think. I don't really remember what I was going to say there!

@JeromeFitness 12 лет назад

@skittleszy Probably becaue you do not keep the tension on your abs. Fully flex your abs and then perform the twist. You now are probably twisting by using your shoulders, arms and the rest of your upper body. Then it will be pointless. With full contraction of your muscles it should be a great exercise!

@JeromeFitness 11 лет назад

Sorry, I don't really know that. Probably hard to find in your country anyways. Just google for an 'adjustable bench' in your own language if needed!