Get Ripped With Rich Franklin’s Home Workout Plan

Rich Franklin martial arts legend

The COVID-19 global pandemic may have forced martial arts gyms and fitness centers around the world to temporarily close their doors, but fortunately, there are several resources available to help people stay in shape without leaving the house.

In fact, ONE Warrior Series CEO Rich “Ace” Franklin has crafted an easy home workout plan that everyone can do.

???? FRANKLIN SPEAKING – EPISODE 1 ????

???? FRANKLIN SPEAKING – EPISODE 1 ????Martial arts legend Rich Franklin and his ONE Warrior Series co-host Jonathan Fong are joined by Brian Cain, a mental performance coach, and international best-selling author!

Posted by ONE Championship on Monday, April 6, 2020

Through his time as a mixed martial arts World Champion and now as an incredibly busy executive, Franklin has had to coordinate fitness routines while on the road.

For the times “Ace” is unable to find a gym or hit the dojo, he relies on this simple exercise plan 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,” he says.

“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.”

Rich Franklin _CBP5059 copy.jpg

Follow Franklin’s routine step-by-step and adjust to your fitness level.

Set 1

Wall Sits

Stand straight with your back against the wall, and slowly lower yourself until your thighs are parallel to the ground. Hold the position for 30, 60, or 120 seconds.

Rich Franklin _CBP4996.jpg

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 for 8, 12, or 20 repetitions.

Rich Franklin _CBP4940.jpg



Set 2

Push-Ups

Just perform a standard, triangle, or wide push-up for 10, 20, or 40 repetitions.

Rich Franklin _CBP4764.jpg

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. 

Rich Franklin _CBP4886.jpg



Set 3

Burpees

This is 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. 

Rich Franklin _CBP4735.jpg

Planks

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

Rich Franklin _CBP4835.jpg

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

Read more: ONE Championship Launches New Video Podcast ‘Franklin Speaking’

More in Lifestyle

Liam Nolan Ali Aliev ONE Fight Night 18 35
Smilla Sundell
Amir Khan hits the heavybag at Evolve MMA
Liam Harrison walks out to the Circle at ONE on Prime Video 1
BJJ Gyms In Singapore
Jonathan Di Bella lands kicks on Zhang Peimian
Demetrious Johnson trains Muay Thai at Evolve
Jonathan Di Bella walks to the Circle
Hiroki Akimoto
Jonathan Di Bella celebrates winning the ONE Strawweight Kickboxing World Championship
John Lineker Kim Jae Woong ONE Fight Night 13 98
Thai mixed matial arts star Stamp Fairtex throws some knees in that clinch