Working Out with Muhammed Ali


muhammad-ali-vs-sonny-listonThis is what Ali did to create the most functional physique of all time- strength, power, speed, and stamina. Ali was one of the best fighters that has ever strapped on gloves only because he trained like one of the best. Ali was a hard-working guy and knew that nothing came easy. Yes, he talked a big game, but boy, did he back it up with his effort in the gym and in the ring. Maybe if you follow the routine you too can float like a butterfly and sting like a bee.




Ali started his day off with early morning runs at 5:30 AM. He would stretch beforehand and then would run 6 miles a day in army type-boots in under 40 minutes. Ali made sure he ate a wholesome breakfast- all natural foods, oranje juice, and plenty of water. After he ran, he would perform some exercises, stretching, and  then go back home to get washed up. Ali then went to the gym at 12:30 PM for 3 hours until 3:30 PM. After the gym, he would get a massage rub down, then get washed up. Then he would talk with the TV people, go out and enjoy himself, and then eat dinner. Ali said in his book, “I always ate good: chicken, steaks, green beans, potatoes, vegetables, fruit, juice and water”. After dinner, he would go for a walk and relax by watching TV. Ali made sure he trained 6 days a week with one off day a week where he’d relax and ease his body and mind.


A look below is what Ali did during his training while in the gym for 3 hours.




He didn’t perform weighted workouts as he felt it would slow him down, yet he had a very ripped physique. This just goes to show you that you can build muscle by doing calisthenic exercises and hitting the heavy bag.




Warm up:


– side to sides


– torso swivels


– jumping around on toes to limber up


(15 minutes in total)




Shadow boxing:


5 X 3 minutes rounds, working on footwork and speed punching (30 second break in between rounds)




Heavy bag:


6 X 3 minute rounds, working on combinations and stamina (30 second break in between rounds)


Sparring: built up sparring as camp progressed




Floor exercises:


– 15 minutes (300 in total)


– bicycle crunches


– sit ups with medicine ball


– leg raises


Speedball: 9 minutes (1 minute break)






20 minutes (Ali always moved around while skipping, never staying in the same spot)


Shadow boxing:


1 minute, walking around with light shadow boxing


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