Are You Fit Enough For Anthony Joshua’s Home Workout?

home workouts
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Anthony Joshua probably doesn’t do a lot of home workouts any more. Or if he does, it’s in a fully-equipped home gym that’s better than the actual gym we go to. That’s fair enough, he’s a pro, and anyway it won’t stop AJ putting together a rip-snorting home session to help you feel champion.

The world heavyweight champ is a Lucozade Sport ambassador and as well as being credited for this session, he has created his own flavour with the brand – fruit punch. Get it? Punch! Boxing! Good stuff.

Joshua’s workout uses home-made weights to increase the difficulty. You will also need a slam ball (although a deflated football kind of works) and a skipping rope.

1 Weighted ball throw

Sets 3 Reps 10 Rest 60sec

Pick a slam ball with a weight suited to your fitness level. Stand side-on to a wall, 3m away, and concentrate on the twisting movement as you throw the ball against the wall. Do all the reps on one side, then change the direction of the twisting motion with each set.

2 Weighted press-up

Sets 3 Reps 8 Rest 1-2min

A set of press-ups, but harder! Use a rucksack full of books to increase the difficulty, choosing a weight that allows you to perform all three sets without compromising form. Keep your elbows by your sides throughout.

Bulgarian split squat

home workouts

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Sets 3 Reps 10 each side Rest 60sec

You can use a sofa, a footstool or stairs to do this move. Place the top of one foot on the raised surface behind you and lower into a squat on the other leg. Do all your reps on one side, then switch. To increase the intensity hold the rucksack you used for the weighted press-ups in front of you (removing or adding books as necessary).

4 Lateral side jump

Sets 3 Time 60sec Rest 30-45sec

Bend your knees and lower into a quarter-squat position. Jump explosively to one side. Repeat this in the opposite direction, and continue jumping back and forth. To increase the difficulty, stack some pillows next to you and jump over them.

Wall sit

wall sit

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Sets 3 Time 60sec Rest 30-45sec

Stand with your back against a wall and your feet shoulder-width apart. Walk your feet away from the wall as you bend your knees, lowering until your thighs are parallel with the floor. Hold for 60 seconds. To increase the difficulty, hold the weighted rucksack on your lap.

6 Stair crawl

Sets 3 Reps 10 each side Rest 60sec

Begin at the bottom of the stairs on all fours. Crawl up the steps by moving your opposite arm and leg forwards at the same time. Speed up to increase the challenge.

7 Shadow boxing

shadow boxing

(Image credit: unknown)

Sets 3 Time 30sec Rest 30sec

Identify your lead foot, which will be the same side as your non-dominant hand, and step that foot forwards into a split stance. Your back foot should be pointed outwards at 70-80°. Bend your knees slightly and tuck your elbows in to your sides, with your lead fist just in front of your chin and your back fist just under your eye.

Extend your lead arm in front of you to jab. As you bring your lead hand back to your chin, extend your back arm while you twist your hip, to bring power to your cross. Bring your hand back to your eye, and repeat the combination as fast as possible.

8 Double-unders

Sets 3 Time 30-60sec Rest 30sec

This will get your heart pounding. Begin skipping with a skipping rope, then speed up the turns and increase your time off the floor so that the rope makes two full swings under your toes before you land.

9 Step-up

Sets 4 Time 30sec Rest 45sec

The aim of this final exercise is to move with speed. Stand 15cm away from a step, facing it, and place your left foot on it. Then swap the position of your feet so your left foot is on the floor and your right is on the step. Continue alternating feet at speed, pumping your arms to help counterbalance the movement. Keep your head up and your back straight throughout. Increase the difficulty by using a higher step.

Nick Harris-Fry
Senior writer

Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.