BFH Workout #11: Muhammad Ali

BFH Workout #11: Muhammad Ali


Muhammad Ali, born Cassius Marcellus Clay Jr. on January 17, 1942, in Louisville, Kentucky, was one of history's most influential and celebrated boxers. Known for his unparalleled charisma, quick wit, and dazzling footwork, Ali became a three-time world heavyweight champion.


He rose to prominence by winning a gold medal in the light heavyweight division at the 1960 Rome Olympics.

Beyond his boxing prowess, Ali was a charismatic and controversial figure, unafraid to speak out against racial injustice, religious discrimination, and the Vietnam War.


In 1964, he famously declared, "I am the greatest," before defeating Sonny Liston to claim the heavyweight title.

Ali's refusal to be drafted into the military due to his religious beliefs resulted in a temporary ban from boxing, a decision later overturned by the Supreme Court. His comeback culminated in legendary bouts, including the "Fight of the Century" against Joe Frazier and the "Rumble in the Jungle" against George Foreman.


Diagnosed with Parkinson's disease in the 1980s, Ali continued to inspire through his humanitarian efforts and global impact. He passed away on June 3, 2016, leaving an enduring legacy as a boxing legend, cultural icon, and advocate for social justice.



The Greatest Workout

3 Minutes of Jump Rope

100 Jumping Jacks

25 Push Ups

100 Jab/Cross Combos

25 Squats

25 Sit Up to Jab/Cross

4 Rounds



Exercise List

Jump Rope

Start with your feet hip-width apart while holding a jump rope. Swing the rope around your head and jump over it before it hits your ankles. Repeat.


Jumping Jacks

Start with your feet hip-width apart and hands down by your side. Jump out and extend your hands over your head. Return to the starting position.

Push Ups

Start on the floor prone with your hands by your chest. Push your hands into the ground and push your body off the ground.

Keep your feet hip-width apart.


Jab/Cross Combo

Start in a traditional boxing stance with one leg in front and one behind you. Have your hands up by your face in a boxing guard. Throw a punch with your front hand, then follow it with your backhand.













Start standing with your feet shoulder-width apart and your toes turned slightly outward. Keep your arms in a neutral position and sit down as if there was a stool behind you. Keep your chest up and your eyes straight.


Sit Up to Jab/Cross Combo

Start on your back with your knees bent, a dumbbell in each hand. Place your hands by your face in a boxing guard and lift your torso off the ground. Keep your gaze on the ceiling and keep your chest up. Throw a jab/cross punch combo at the top of the sit-up and repeat the exercise.