Last updated on October 28th, 2022 at 02:25 pm
What’s better than a Bruce Lee Workout Routine and Diet Plan?
Well, obviously a follow up to that for our Bruce Lee Ab Workout!
For those of you who didn’t already know this, Bruce Lee’s signature ab workout was The Dragon Flag!
That’s why we’ll be talking about training abs like Bruce Lee, but also how we can work our way up to accomplishing a Dragon Flag as well!
Lee was obviously light weight and trained with tons of calisthenics and bodyweight training, but if you read his workout you know he also utilized weight training as well.
That being said, he his calisthenics level was definitely advanced.
If we were to test him with our Ultimate Calisthenics Workout Routine [and Guide] he would definitely already be at Level Five and completely advanced movements!
And The Dragon Flag and other moves he has shown off are no different.
Here’s a better picture of Bruce Lee doing a Dragon Flag:
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If you remember from our initial Bruce Lee workout plan we shared:
Bruce Lee learned through combat that he needed to improve both his strength and conditioning to be a more effective martial artist. Although he used basic concepts like weights for strength, jogging for endurance, and stretching for flexibility, these methods have come a long way since the 1960s and ’70s. Today, Lee would not seek “best,” but he would continue to seek “better.” Similar to what Lee used, the Training for Warriors system also uses a four-day physical training week. This schedule allows fighters (and weekend warriors) to build strength and cardiovascular endurance while still leaving time for both recovery and martial arts training. In order to accomplish this, the following workouts should be finished in a little over an hour or less. If Lee were training today, the TFW methods would be perfectly tailored to match his need for strength, conditioning, and recovery.
I think some of the biggest aspects here are not only the fact that he was incredibly strong and conditioned for martial arts, which obviously came with calisthenics and endurance training, but also the fact that there is specific mention to stretching and flexibility.
Like The Dragon Flag, Lee also utilized different holds to strengthen his core and help him work his way up to these advanced movements.
A stronger core is obviously vital to both advanced calisthenics AND mixed martial arts.
We’ve all seen how Rocky trained his abs, right?
And, although I’m actually referring to Rocky’s sit ups into assaulting punches to his stomach, he even used The Dragon Flag in his training scenes as well.
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If not already obvious, The Dragon Flag was not the only ab exercise Bruce Lee utilized to strengthen his core.
Actually, he used a bunch, but The Dragon Flag just happened to be his signature movement.
So how exactly do we strengthen our core enough to get on Bruce Lee’s level?
Well, he also utilized movements that were more “typical” exercises like:
- Sit Ups
- Leg Raises
- Oblique Twists
- Oblique Weighted Side Bend
And even more holds such as:
- L-Sit
- Hollow Holds
- Plank Variations (Forearm, Side, etc)
- Advanced Calisthenic Holds
By advanced calisthenic holds I’m actually referring to movements that aren’t specifically “abdominal” holds or concentrated, but require a TON of core strength to complete and inherently work your abs, like human flag, planche and more.
Here’s another picture of Lee doing some leg raises and working into a calisthenics routine:
As you can tell his leg raise actually seems to be in a hold L-Sit position, and judging by his face he’s doing it with much more ease than most people would be able to.
Oh, and his inch-worm-like plank position is also on one finger each hand!
Which just goes to show you how much strength, flexibility and calisthenics training he really had.
It also strengthens my point of how advanced he was in his bodyweight movements, which means we’ll need to have a workout routine built to not only work our way up to his level, but also to heighten our abilities to that of the man himself!
For that reason I’ll be sharing a workout that helps with core strength and stability, alone with step by step instructions on how you can master The Dragon Flag!
And, of course, if you’re also looking to work your way up to Bruce Lee style calisthenics you can also utilize our completely free Ultimate Calisthenics Workout and Guide which links out to tons of other resources available right here on the site.
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Bruce Lee Ab Workout and Dragon Flag Tutorial
Training Volume:
2-3 days per week
Explanation:
We’re going to be directly hitting our abs 2-3 times a week. As I mention in The Secret To Six Pack Abs and A Flat Stomach, abs are not only made by low body-fat but you can also strengthen your core a great deal with calisthenics and weight training that aren’t directly targeting your core. For that reason the direct ab workout below is a great tool for our 2-3 days. This can be done by simply adding it into your current regime; regardless of whether that is calisthenics based, weight training, or even some type of endurance training.
Bruce Lee Ab Workout: Sample Schedule
Monday: Add in Ab Training A
Tuesday: No Direct Ab Training
Wednesday: Add in Ab Training B
Thursday: No Direct Ab Training
Friday: Add in Ab Training C or Work on Hold Work
Saturday: No Direct Ab Training
Sunday: No Direct Ab Training
Bruce Lee Ab Workout: Dragon Flag Tutorial
Before we get into our three ab workouts that you’ll be punching in to train like Bruce Lee I want to start with a Dragon Flag tutorial.
As you know this is an advanced lift, so it might take some work, but here’s how you’re going to complete it:
Step-by-Step Dragon Flag Instructions:
- Lock your arms in a fixed overhead position, holding your bench or even bars if you have them attached to the bench like we’ve seen from Bruce Lee’s pictures. If you don’t have a bench you can use a other objects just make sure you have something to grab onto for leveraging your bodyweight up for the next portion of the movement.
- Tighten your core and press your legs up as if you are performing a reverse crunch, but keep your body tight and straight from your shoulders to your feet, and avoid bending the hips or legs. I recommend pointing your toes to help maintain proper body alignment.
- Once you are completely lifted in the air with your legs up high you can pause and then slowly lower your legs [in a controlled manner] without letting any part of your body touch the bench other than the upper back and shoulder.
- Lower your body down until just before touching the bench.
- Repeat for designated reps, then rest for the next set.
If you can’t yet do it, don’t worry, we’re going to get you there with this next workout!
Bruce Lee Ab Workout: Ab Training A
Direct Ab Work and Core Strengthening:
Sit Ups:
4×25
Lying Leg Raises with Hip Thrust:
4×25
Holds and Core Stability:
Hollow Holds:
4×30 Seconds
Side Plank:
4×30 Seconds Each Side
Bruce Lee Ab Workout: Ab Training B
Direct Ab Work and Core Strengthening:
V-Ups
4×30
Hanging Knee Raises (or Leg Raises if possible):
4×15-20
Oblique Twists or Russian Twists
4×30
Holds and Core Stability:
Forearm Plank
4×60 Seconds
Bruce Lee Ab Workout: Ab Training C
Direct Ab Work and Core Strengthening:
Sit Ups w/ Twist
4×20 (10 each side; add weight if possible)
Hanging Knee Raises w/ Twist
4×10 each side
Oblique Weighted Side Bends:
4×15 each side
Holds and Core Stability:
L-Sit Hold
4×30 Seconds
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