Many gym bros have not heard the term “strength and conditioning” since they were in school. Others find it a reliable way to build muscle, burn fat, and increase VO2 max.

Do you remember anyone? Perhaps Anthony Joshua, the magazine’s cover star and heavyweight boxer? To be honest, he embodies the best of both disciplines. But who plans AJ’s workouts and decides whether he should focus on strength or conditioning? The answer: Anthony Joshua’s strength and conditioning coach, PT Jamie Reynolds, also known as Jamie Velocity.

To see what a Joshua training session is actually like, Reynolds put MH through a workout identical to one he would have AJ do. The exercises are listed below, and the program consists of two 40-second on, 20-second off circuits focused on strength and fitness, as well as a core-stabilizing finisher. This includes muscle, VO2 max, and fat burn.

The Workout

“This session focuses on two main pillars: strength and conditioning. We fused two sessions into one, with strength pulling-and-pushing movements for upper and lower body and then a conditioning circuit to get a huge metabolic response,” explains Reynolds after putting MH through the AJ-approved session at London’s BXR gym.

You won’t find any of the sweaty skipping sessions and dreary pavement pounding of the Stallone and Lundgren era here — although, admittedly, AJ does indulge in both when he’s not putting in the work at the gym — as modern sport has progressed to the point where old school training no longer ticks the boxes. “It’s a more exciting approach, and more scientific. Boxing’s a good scale to measure that progress,” says Reynolds.

Unfortunately, and as Reynolds attests, it’s a misconception that heavyweights – like Joshua, who, for the record, is built like a house with levers to match – can’t move around a ring at pace. “Take a look at athletes in other sports, like LeBron James. Look at his agility and speed, and how he moves over short distances. Frankly, they could compete with someone like Messi or Neymar Jr. People think that they can’t move, but it’s all about getting it in perspective.”

Don’t worry though, you don’t have to ditch your heavy lifts if you want to train like a champ. Deadlifts and deep squats are just as important in AJ’s 12-week training camp, says Reynolds.

“That’s the base of your strength – that’s where it all starts. You hold that strength and transfer it into power, it’s important to get these movements.” Reynolds’ preference? The trap bar deadlift and the front squat. “They’re safer and get your body into a great position to lift, especially if you’ve got longer legs.”

1 Pull-ups

Sets: 3

Reps: 40s

Rest: 20s

Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.

2 Dumbbell Lunge

Sets: 3

Reps: 40s

Rest: 20s

Stand upright with dumbbells at your side, palms facing your body. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of your right foot to push your upper body back to the starting position. Repeat with the opposite leg.

3 Kettlebell Goblet Squat

Sets: 3

Reps: 40s

Rest: 20s

Stand with your legs slightly wider than shoulder-width apart, clasping a kettlebell in each hand in front of your chest with palms facing each other. Bend your knees and lower yourself into a squat, keeping the kettlebells in the same position and ensuring you don’t round your black by tensing your glutes throughout. Drive back up and repeat.

4 Diamond Press-ups

That’s one round. Repeat this circuit three times, resting for 40 seconds inbetween each round.

Sets: 3

Reps: 40s

Rest: 20s

Get in a press-up position and place your hands together so your index fingers and thumbs form a diamond. Keep your back straight as you lower until your chest almost touches the floor then push back up to the start position.

5 Squat Jump

Sets: 3

Reps: 40s

Rest: 20s

Squat down, keeping your back straight, until your thighs are parallel with the floor and your bum is about level with your knees. Explode upwards into a jump, and go straight into the next squat.

6 Medicine Ball Slams

 

Sets: 3

Reps: 40s

Rest: 20s

Stand with your knees slightly bent holding a medicine ball above your head with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don’t fall forward. Catch the ball on its way back up and repeat.

7 Kettlebell Swings

Sets: 3

Reps: 40s

Rest: 20s

Place a kettlebell a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands. With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you. Return to the start position and repeat without pauses.

8 Medicine Ball Burpee

That’s one round. Repeat this circuit three times, resting for 40 seconds inbetween each round.

Sets: 3

Reps: 40s

Rest: 20s

Get into a press-up position with your hands resting on a medicine ball. Bring both knees up towards your chest and then explodes upwards into a jump, lifting the ball above your head while in mid air.

9 Plank

​​Repeat this circuit three times and then collapse in a sweaty mess on the floor.

Sets: 3

Reps: 40s

Rest: 10s

Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.

10 V-Shape Fitness Test Plank

Sets: 3

Reps: 40s

Rest: 10s

Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag. Hold to failure. Note your time.