Get Ripped With Rich Franklin’s Home Workout Plan

Apr 13, 2020

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 ????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.”

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.

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.

Set 2


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


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. 


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

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

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