The Big George Workout inspired by George Foreman

Below is a detailed breakdown of “The Big George Workout,” inspired by legendary boxer George Foreman. This 20-minute AMRAP (as many rounds as possible) workout draws on the boxing fundamentals that made George Foreman famous: powerful punches, strong shoulders and arms, endurance, and core stability. Each exercise hones attributes crucial to a boxer’s performance in the ring—particularly arm strength, upper body endurance, explosive power, and overall cardiovascular conditioning.

Workout Overview

Time: 20 minutes (AMRAP: complete as many rounds as possible in 20 minutes)

Exercises:

  1. 25 Dumbbell Triceps Extensions

  2. 100 Dumbbell Jab/Cross

  3. 100 Jump Ropes

  4. 25 Dumbbell Shoulder Press

  5. 25 Sit-Up to Jab/Cross Combos

Exercise Details

1. Dumbbell Triceps Extensions (25 reps)

  • Description:

    • Stand with your feet shoulder-width apart, or sit on a bench with good posture.

    • Hold a dumbbell vertically behind your head with both hands, elbows pointing forward.

    • Extend your arms straight overhead, feeling tension in the back of your upper arms.

    • Slowly lower the dumbbell back behind your head, maintaining control.

  • Muscles Worked:

    • Primary: Triceps brachii (the back of the upper arms).

    • Secondary: Forearms (grip stability) and shoulders (deltoids) assist with stabilization.

  • Why It Ties Back to Boxing:

    • A boxer relies heavily on arm extension strength—whether to finish a punch through its full range of motion or to block and guard effectively. Strong triceps help generate power in both straight punches (like a jab or cross) and maintain endurance in clinch situations.

2. Dumbbell Jab/Cross (100 total punches)

  • Description:

    • Stand in a boxing stance: if you’re right-handed, place your left foot forward, knees slightly bent, and guard your face with both fists at cheek level.

    • Holding a light dumbbell in each hand (choose a weight you can punch with safely and quickly), extend your front arm in a straight line forward (jab), then retract.

    • Immediately follow with a cross punch using your back hand, pivoting your back foot and rotating your hips/shoulders for power.

    • Continue alternating jab/cross until you reach the total count (100 punches).

  • Muscles Worked:

    • Primary: Shoulders (deltoids), chest (pectorals), triceps.

    • Secondary: Core (abdominals and obliques) for rotational power, legs (for stance stability and pivot).

  • Why It Ties Back to Boxing:

    • George Foreman was known for his formidable punching power, especially with straight punches like the jab and cross. This exercise increases punch endurance, shoulder strength, and muscular stamina—crucial for delivering high-volume punches in a match.

3. Jump Ropes (100 revolutions)

  • Description:

    • Hold the jump rope handles lightly with elbows close to your sides.

    • Rotate your wrists to swing the rope, keeping your feet together or using a boxer’s skip (shifting weight between feet).

    • Maintain a steady pace, jumping just high enough to clear the rope.

  • Muscles Worked:

    • Primary: Calves and other lower-leg muscles.

    • Secondary: Forearms and shoulders (rotational control of the rope), core (maintaining stability).

  • Why It Ties Back to Boxing:

    • Jumping rope is a staple in a boxer’s training routine. It builds cardiovascular endurance, coordination, footwork, and rhythm—all critical to moving fluidly in the ring. Foreman, like most boxers, used jump rope to improve stamina and quick footedness.

4. Dumbbell Shoulder Press (25 reps)

  • Description:

    • Stand (or sit) with feet planted, holding a dumbbell in each hand at shoulder height, palms facing forward or slightly angled in.

    • Press the dumbbells straight overhead until your arms are fully extended, without over-arching your back.

    • Lower the dumbbells back to the starting position with control.

  • Muscles Worked:

    • Primary: Shoulders (anterior and medial deltoids).

    • Secondary: Triceps (assist in locking out), upper back muscles and core (for stabilizing the press).

  • Why It Ties Back to Boxing:

    • Boxers must keep their guard up constantly, requiring strong, enduring shoulders. The shoulder press targets the deltoids and helps maintain a high guard without fatigue, as well as contributing to upper-body punching power.

5. Sit-Up to Jab/Cross Combos (25 reps)

  • Description:

    • Lie on your back with knees bent and feet on the floor, holding a light dumbbell in each hand (or no weight if preferred).

    • Perform a traditional sit-up, and as you reach the top, deliver a controlled jab-cross combo, focusing on full extension and torso rotation.

    • Lower yourself back down with control, ready for the next rep.

  • Muscles Worked:

    • Primary: Abdominals (rectus abdominis), hip flexors (for sit-up portion).

    • Secondary: Shoulders, triceps, and obliques (for the jab-cross).

  • Why It Ties Back to Boxing:

    • A strong core is paramount for generating punching power and absorbing body shots. Twisting or throwing punches from a seated-up position mimics delivering strikes from varied angles in the ring and helps build the stamina to transition between defensive and offensive movements quickly.

Putting It All Together

  1. Functional Strength & Power: Exercises like Dumbbell Triceps Extensions, Dumbbell Shoulder Press, and Dumbbell Jab/Cross all work the upper body in a way that translates to boxing punches and defensive maneuvers.

  2. Endurance & Stamina: The AMRAP format pushes your cardiovascular system to keep going for the full 20 minutes. Jump Ropes and high-repetition punches develop the staying power essential for lasting through several rounds in a boxing match.

  3. Core Stability & Mobility: Sit-Up to Jab/Cross Combos emphasize engaging your midsection while performing strikes, mirroring the rotational power and body control needed in boxing footwork, slips, and counters.

  4. Full-Body Engagement: While the primary focus is on upper-body movements, each exercise also integrates legs, hips, and core for stability, emphasizing total athletic conditioning.

George Foreman’s success in the ring was built upon powerful, accurate punches, exceptional stamina, and the ability to maintain punching force throughout a fight. This workout captures the spirit of Foreman’s approach by blending traditional boxing drills (such as jab/cross combinations and jump ropes) with strength-building exercises (like triceps extensions and shoulder presses), culminating in a functional, high-intensity routine that develops both muscular endurance and cardio fitness.

Tips for Success

  • Choose Appropriate Weights: Especially for the punching portions, start light to maintain proper form and minimize strain on joints.

  • Maintain Good Form: Keep your core engaged and shoulders relaxed (not hunched) during the jumps and punches.

  • Pace Yourself: Since this is an AMRAP, manage your speed so you can keep moving for the entire 20 minutes without sacrificing technique.

  • Warm Up & Cool Down: Before starting, warm up your shoulders, hips, and wrists. Afterward, stretch the major muscles you worked—triceps, shoulders, abs, and calves.

By following “The Big George Workout,” you’ll tap into the driving principles of Foreman’s training philosophy—building strong arms, core, and shoulders, elevating your boxing stamina, and honing the explosive power required to deliver knockout punches round after round.

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