BFH Workout #9: Joe Louis

BFH Workout #9: Joe Louis


Joe Louis, born on May 13, 1914, in Lafayette, Alabama, was an iconic American boxer widely known as the "Brown Bomber." Dominating the heavyweight boxing scene, Louis held the title from 1937 to 1949, successfully defending it a record-setting 25 times. His powerful punches and strategic skills earned him widespread acclaim.


Louis became a symbol of national pride during a tumultuous period, notably contributing to the American home front during World War II. He participated in numerous exhibition matches to raise funds for the war effort.


Outside the ring, Louis faced challenges, including financial difficulties. Nevertheless, his impact transcended sports and played a significant role in breaking racial barriers in professional boxing.

Joe Louis retired in 1951 but remained a cultural icon. He passed away on April 12, 1981, leaving an enduring legacy as one of the greatest heavyweight boxers in history.



The Bronze Bomber Workout

25 Dumbbell Jab/Cross

25 Dumbbell Shoulder Presses

25 Dumbbell Bicep Curls

Jump Rope 3 Minutes

4 Rounds


Exercise List

Dumbbell Jab/Cross

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. Pick up a light dumbbell in each hand. Throw a punch with your front hand, then follow it with your backhand.

Shoulder Press

Start standing with your feet hip-width apart. Grab a dumbbell in each hand and position them on your shoulders. Push the dumbbells to the ceiling and return them to the starting position. Keep your chest up and your eyes forward.

Bicep Curls

Start standing with a dumbbell in each hand by your sides. Lift your chest and curl the dumbbells up towards your chest. Repeat the exercise.

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.