Running: For Lee, running was a form of meditation in addition to conditioning.

It was the time for him to be alone with

his thoughts. He started most Mondays, Wednesdays, and Fridays with a run of several miles. His favorite
distance was around 4 miles, which he would run in around 20-25 minutes, changing tempo throughout. After
a stretch of easy, even strides, he would sprint for a short distance, and then return to easier running—similar to
today's interval training protocols. He would also shuffle his feet while running.

Rope Skipping: Jumping rope not only helped Lee maintain his stamina and leg muscles, but also helped him stay
light on his feet. He would usually do this on Tuesday, Thursday, and Saturday for around 30 minutes.
Cycling: On Tuesdays, Thursday, and Saturdays, Lee would follow up his rope jumping with a session of stationary
cycling, further developing his stamina and exhausting his legs. He often rode at high speeds for 45 minutes on his
Exercycle.

The Famous Lee Core

For Lee, as for other elite martial artists, ab training was about more than just looking good. It was about developing a
shield that would be able to withstand any punch. To hammer this home, Lee would often have someone drop a
medicine ball on his stomach while he would lie on the ground to further toughen his gut.

However, conventional abs exercises like situps, leg raises, side bends were also an integral part of his ab training
routine. Here's a sample of one of the types of workouts he would subject himself to on a daily basis:

Feeding The Dragon

No hard-training athlete jumps from 100 to 130 pounds without nutrition playing a huge part. Like many of us, Lee had
a fondness for protein-rich drinks, blending his own weight-gain shakes with powdered milk and supplements like
ginseng, royal jelly, and massive doses of vitamins.

He was highly particular about his diet, never consuming foods that he suspected could harm his body or impair his
performance. He put coffee on his banned list, favoring tea instead. However, Lee enjoyed his Chinese food
unapologetically. In his view, Chinese food placed sufficient emphasis on carbohydrates from vegetables and rice,
unlike western foods, which he felt leaned too heavily on proteins and fats. He saw carbs as essential for a person with
high levels of physical activity like him, spreading them across 4-5 meals a day.
BL's Card
-Barbell Squat: 3 sets 10 reps
-French Press: (1) 4 sets 6 reps
-Incline Curl: 4 sets of 6 reps
-French Press: (2) 4 sets of 6 reps
-Concentration Curl: 4 sets of 6 reps
-Push Ups: 3 sets of 10 reps (70-80lbs)
-Bicep Curls: 3 sets of 8 reps
-Triceps Pullover: 3 sets of 8 reps
-Barbell Curl: 4 sets til Failure
-Reverse Curl: 4 sets of 6 reps
-Wrist Curls (1): 4 sets til Failure
-Wrist Curls (2): 4 sets til Failure
2019 JUNE MONDAY
CALENDAR YEAR CALENDAR MONTH FIRST DAY OF WEEK

#NAME? Tuesday Wednesday Thursday Friday Shabbat Sunday

#NAME? 28 29 30 31 01 02

#NAME? 04 05 06 07 08 09

#NAME? 11 12 13 14 15 16

#NAME? 18 19 20 21 22 23

#NAME? 25 26 27 28 29 30
Day 1: Day 2: Day 3: Day 4: Day 5: Day 6: Day 7:
Endurance Endurance Endurance Endurance Endurance Rest Jumping Rope: 30mins
1. Running: 25mins Jumping Rope: 30mins 1. Running: 25mins Jumping Rope: 30mins 1. Running: 25mins
Workout Workout Workout Workout Fighting Practice: 20mins
1. alt kettle bell press: 1. Fighting Practice: 1. alt kettle bell press: Workout 1. alt kettle bell press:
2x8 15mins 2x8 Fighting practice: 20mins 2x8 Bicycle: 45mins
2. Barbell Squat: 2x8 2. Rope Jumping: 2mins, 2. Barbell Squat: 2x8 2. Barbell Squat: 2x12
3. Stiff Leg Barbell: 2x8 1min rest, repeat 5times 3. Stiff Leg Barbell: 2x8 AB 3. Barbell Bench Press-
4. Fighting practice: 3. Bicycling, 4. Fighting practice: 1. Barbell Side Bend: 2x8 medium Grip: 2x6
10mins stationary:15mins 10mins 2. Hanging Leg raise: 2x8 4. Stiff Leg Barbell: 2x8
5. Running: 15mins AB 5. Running: 15mins 3. Sit-up: 2x8 5. Running: 15mins
AB 1. Barbell Side Bend: 2x8 AB AB
1. Barbell Side Bend: 2x8 2. Hanging Leg raise: 2x8 1. Barbell Side Bend: 2x8 Bicycle: 45mins 1. Barbell Side Bend: 2x8
2. Hanging Leg raise: 2x8 3. Sit-up: 2x8 2. Hanging Leg raise: 2x8 2. Hanging Leg raise: 2x8
3. Sit-up: 2x8 Bicycle: 45mins 3. Sit-up: 2x8 3. Sit-up: 2x8

#NAME? 02 03 04 05 06 07

Page 13 of 15
2019 JUNE MONDAY
CALENDAR YEAR CALENDAR MONTH FIRST DAY OF WEEK

#NAME? Tuesday Wednesday Thursday Friday Shabbat Sunday

#NAME? 28 29 30 31 01 02

#NAME? 04 05 06 07 08 09

#NAME? 11 12 13 14 15 16

#NAME? 18 19 20 21 22 23

#NAME? 25 26 27 28 29 30

#NAME? 02 03 04 05 06 07

Page 14 of 15
2019 JUNE MONDAY
CALENDAR YEAR CALENDAR MONTH FIRST DAY OF WEEK

#NAME? Tuesday Wednesday Thursday Friday Shabbat Sunday

#NAME? 28 29 30 31 01 02

#NAME? 04 05 06 07 08 09

#NAME? 11 12 13 14 15 16

#NAME? 18 19 20 21 22 23

#NAME? 25 26 27 28 29 30
Day 1: Day 2: Day 3: Day 4: Day 5: Day 6: Day 7:
Endurance Endurance Endurance Endurance Endurance Rest Jumping Rope: 30mins
1. Running: 25mins Jumping Rope: 30mins 1. Running: 25mins Jumping Rope: 30mins 1. Running: 25mins
Workout Workout Workout Fighting Practice: 20mins
stretch 1. Fighting Practice: 1. alt kettle bell press: Workout 1. alt kettle bell press:
Workout 15mins 2x8 Fighting practice: 20mins 2x8 Bicycle: 45mins
1. alt kettle bell press: 2. Rope Jumping: 2mins, 2. Barbell Squat: 2x8 2. Barbell Squat: 2x12
2x8 1min rest, repeat 5times 3. Stiff Leg Barbell: 2x8 AB 3. Barbell Bench Press-
2. Barbell Squat: 2x8 3. Bicycling, 4. Fighting practice: 1. Barbell Side Bend: 2x8 medium Grip: 2x6
3. Stiff Leg Barbell: 2x8 stationary:15mins 10mins 2. Hanging Leg raise: 2x8 4. Stiff Leg Barbell: 2x8
4. Fighting practice: AB 5. Running: 15mins 3. Sit-up: 2x8 5. Running: 15mins
10mins 1. Barbell Side Bend: 2x8 AB AB
5. Running: 15mins 2. Hanging Leg raise: 2x8 1. Barbell Side Bend: 2x8 Bicycle: 45mins 1. Barbell Side Bend: 2x8
AB 3. Sit-up: 2x8 2. Hanging Leg raise: 2x8 2. Hanging Leg raise: 2x8
1. Barbell Side Bend: 2x8 Bicycle: 45mins 3. Sit-up: 2x8 3. Sit-up: 2x8
2. Hanging Leg raise: 2x8
3. Sit-up: 2x8

#NAME? 02 03 04 05 06 07

Page 15 of 15