8-Week Ultimate Ab Workout Program to Build Core Strength

BLAME IT ON comic books. Blame it on Calvin Klein billboards. Blame it on your Instagram algorithm. Abs are the most coveted muscle group among men—whether you’ve been training for years or just picked up your first dumbbell. Just ask Men’s Health fitness director Ebenezer Samuel, C.S.C.S., who started out as a skinny kid chasing a superhero physique.

“I did thousands of situps, bought every miracle ab tool, and downed protein shakes all day,” says Samuel. “What I really needed was a complete program—something that covered my full training while also helping me carve out my core. That’s exactly what we’re giving you here.”

This four-day training plan (which includes an optional fifth day) is designed to help you build a stronger, more defined six-pack. You’ll train your core in every plane of motion while stacking muscle-preserving compound lifts that help you stay strong. You can run this over four weeks—then immediately repeat for a total of eight weeks. Just remember: the abs you sculpt in the gym are only going to show with discipline in the kitchen.

What You Need Outside the Gym

Eat In A Caloric Deficit

NO AMOUNT OF training will reveal your abs if you’re not burning more calories than you consume. You’ll lose roughly one pound per week eating a caloric deficit of 500 calories, which is sustainable for most people. You can try to lose weight more quickly, but be warned that you may feel sluggish and burn out rapidly.

Up Your Activity Level

“What I need you to do is take at least 10,000 steps per day,” says Samuel. Walking more is the simplest and most measurable way to increase your NEAT (non-exercise activity thermogenesis), basically how many calories you burn when not exercising. Increasing your NEAT can help you burn hundreds of additional calories per day without contributing to your fatigue.

How You’ll Train to Build Your Abs

Start Every Day With A Heavy Lift

EVERY WORKOUT (SAVE for the optional mobility day) opens with a heavy compound movement. “That heavy lift is our big chance to build muscle and strength… and to maintain our strength and as much muscle as we can,” explains Samuel. “Because you are in a calorie deficit, you may be a little weaker than you’re used to.”

Unique Core Integration

“Very often in our workouts, our abs are tasked with bracing, but they have so many other functions, and there are so many unique ways that we can challenge our abs with our standard movement patterns,” says Samuel. Think movements like plank rows or single-arm dumbbell presses, exercises that force you to maintain a neutral spine as an offset load is pulling you in one direction.

Finish Every Day With A Classic Core Move

“We will end every workout with a classic core move,” says Samuel. “This will be a move when your core is a key piece of the exercise—it’s either driving you into spinal flexion or creating rotation or anti-doing these things, which is another function of our core.”

3 Key Core Training Principles

Balance Spinal Flexion and Extension

YOUR CORE ISN’T a single muscle. Rather, it’s an ecosystem of superficial and deep muscles that wrap around your midsection and hips to stabilize and protect your spine during movement. When people train their abs, they usually focus on spinal flexion (flexing forward like in a crunch). Samuel says you have to consider the antagonist action of spinal extension, aka arching your back, to strengthen your lower back muscles and stabilizers.

“If we want a truly carved six pack, we want a nice balance between both [flexion and extension],” Samuel explains. “If you’re only doing situps, what’s going to happen is that it’s going to pull you forward and one, not leave your body optimally conditioned for exercise that has us driving into hip extension, and two, it’s not going to let that six-pack shine, visually.”

Your abs also assist in rotation. You’ll find a handful of exercises that have you rotate your body so you can train your body’s ability to engage in rotation and slow it down—a functional skill called anti-rotation that enhances your core stability.

Loading Abs When You Train

“I do not want you just doing bodyweight moves, because that is not going to get you the six-pack you really want,” says Samuel. “We can’t progressively overload with our body weight.”

Your core—the more superficial muscles you can see, like the rectus abdominis and obliques—grow like any other muscle. You wouldn’t only perform 200 reps of barely-weighted biceps curls to grow your arms. The same goes for your abs, which is why Samuel has programmed movements that you can easily progress with weight, like cable crunches and hanging knee raises.

See “how to progress” below for more guidance on pushing your ab training, but the long and short of it is: Add more weight or reps (or time) to your ab and core movements each week so you know they’re getting stronger.

Utilize Offset Positions

“When we’re doing single-arm plank rows, single arm bench presses… all of those positions are changing our core in very real ways,” says Samuel. “We want to hit those ideas in our workouts.”

Offsetting your body mid-exercise is one of Samuel’s favorite ways to train anti-rotation. It works like this: You perform dumbbell bench presses with only half your torso on the bench, holding a dumbbell in the hand of your unsupported side. That load pulls your body toward the floor, and so your core is in a near-constant (but sub-maximal) state of contraction to prevent you from rotating too far and tipping over (hence the term “anti-rotation”). Functionally, anti-rotation helps you quickly change direction mid-movement, decelerate, and maintain a stable spine during athletic movements and rotational exercises.

The Ab-Building Workout Plan

Follow this workout plan and be sure to round out your training with the rest of our Abs Redefined program here.

Warmup

WALK ON A treadmill for five to 10 minutes before every workout to get warm. You can also perform a quick circuit of joint mobilization exercises, like arm circles, hip circles, trunk twists, and lunges to prep your body for the work ahead. Otherwise, the first set or two of each exercise will prepare your body for your working sets. Lift relatively lighter weight, performing all the prescribed reps with a load that has you reaching close to failure at the top-end of each prescribed rep range. During your last two sets—your working sets—of the first exercise in Days 1 through 4, lift as heavy as possible to reach failure toward the bottom end of the rep range.

How to Progress

You want to ensure you’re doing either more reps or more weight for pretty much every exercise, week to week. For example, say you dumbbell row 100 pounds for six reps during Week 1. Next week, you’ll try for seven reps and then eight reps the week after that, and then nine to 10 reps during Week 4. If you run this program for longer than four weeks, you’ll add five to 10 pounds to your dumbbell row and repeat that weekly rep progression. If you make it to the top end of each prescribed rep range quickly, add more weight during next week’s session and try again.

Rest

A good general rule of thumb is to rest for two minutes between sets of heavy compound movements, like the trap-bar deadlift and dumbbell row, and 60 seconds between higher-rep isolation and core movements. Rest too long and you’ll kill the calorie-burning intensity you want from a cutting program. On the other hand, you won’t be strong enough to lift the heavy weights needed to maintain your hard-earned muscle if you blow through each set.

DAY 1:

Upper Body Pull Day

Dumbbell Row

WHY: “This is an exercise that we can really progressively overload,” Samuel says. Open your sets with relatively lighter weight for eight to 10 reps before going as heavy as possible for six to eight reps. “One thing I love about the heavy single-arm dumbbell row is that there is a little bit of core work in there since it is a unilateral move.”

SETS AND REPS: 4 sets of 6 to 10 reps

HOW TO DO IT:

• Walk up to the dumbbell rack. Brace one hand against the rack and adjust your feet so they’re in a comfortable stance and set far enough back to lean your torso forward while keeping shoulders higher than hips. Pick up a heavy dumbbell with your free hand.
• Row the dumbbell toward the side of your torso, leading the row with your elbow.
• Lower the dumbbell to a two-count, extending your arm until you feel a stretch in your lat.
• Your weight should be heavy enough to get between 8 to 10 reps during the first two sets and 6 to 8 during the final two reps.

Chinup

WHY: “I want you to do this as a rest-pause set: Do max reps with good-form chin-ups, hop off the bar, count to five, and then you’re going to do max reps again. Do three sets like that,” Samuel explains. “One of the underrated pieces in the chinup is going to be your core.”

SETS AND REPS: 3 sets of max reps

HOW TO DO IT:

• Grab a pull-up bar with an underhand grip, hands shoulder-width apart.
• Start from a dead hang with arms fully extended.
• Pull your chest toward the bar, keeping your elbows tucked.
• Lower with control until your arms are straight again.

Seated Cable Row

WHY: “This is just another chance to row and pull our shoulder blades back,” says Samuel. “Just make sure you’re pushing yourself on these sets.”

SETS AND REPS: 3 sets of 10 to 12 reps

HOW TO DO IT:

• Sit on the machine with your feet planted, slightly wider than shoulder width. Drive the heels, and squeeze the glutes. Grab the cable handle.
• Sit tall with a slight bend in the knees. Tighten your abs and lower back to maintain a perpendicular angle to the floor with your torso.
• Roll the shoulders back and down. Squeeze them together as you row, thinking about pinching a pencil in between them. As you do this, pull the handle back towards you, landing right above your belly button.
• Pause here momentarily before returning the handle, still squeezing the shoulder blades. Once you’ve returned the weight to the stack, allow the shoulder blades to relax, without pulling the torso forward.
• Repeat to go for another rep.

TRX Rotational Row

WHY: “When you get that rotation, you’ll get a good stretch through your core and lower back, and some glute activation, too,” Samuel says.

SETS AND REPS: 2 sets of 8 reps

HOW TO DO IT:

• Adjust the TRX straps to mid-length and grab one handle with an underhand grip. Position your feet under the anchor point so your body is set at roughly a 45-degree angle. (Too easy? Shift your torso so your back is closer to parallel to the ground.)
• Extend your free arm toward the floor as you lower yourself, allowing your torso to rotate naturally.
• Pull yourself up, rotating your torso and bringing your free arm across your body toward the anchor point.
• Slowly lower yourself back to the starting position, keeping tension in your core and lats.
• Complete the desired reps on one side before switching arms and repeating.

Hanging Knee Lift

WHY: “What I want you to do is think about being hollow on the bar,” says Samuel. “Do not swing as you lower your legs, but think about lowering for anywhere from one to two seconds. This is a great spinal flexion move, and one of those body weight moves that is really worth doing.”

SETS AND REPS: 3 sets of 8 to 10 reps

HOW TO DO IT:

• Hang from a pull-up bar with arms straight and legs extended.
• Brace your core and lift your knees toward your chest.
• Pause at the top, then lower slowly to the start.

DAY 2

Upper Body Push Day

Incline Dumbbell Press

WHY: “We want to go heavy. Think about being around 8 to 10 reps on that first set, and then get progressively heavier on the next three sets,” says Samuel. “You should be finishing with six reps; I’m even okay if you’re getting four reps on that fourth set.”

SETS AND REPS: 4 sets of 6 to 10 reps

HOW TO DO IT:

• Set a bench to a 30- to 45-degree incline and sit back with a dumbbell in each hand.
• Press the weights above your chest, keeping your wrists stacked over your elbows.
• Lower until your elbows are just below bench level, then drive the dumbbells back up.

Super-Set: Cable Fly + Pushup

WHY: “[For the cable flye], make sure you’re choosing a weight that makes those 10th, 11th, and 12th reps challenging,” Samuel says. “After you finish those 10 to 12 reps, you’ll immediately drop to the ground for push-ups and take them to technical failure.”

SETS AND REPS: 3 sets of 10 to 12 reps + 3 sets to failure

HOW TO DO THE CABLE FLY

• Adjust the pulleys to chest height and attach D-handles.
• Grab the handles with your elbows slightly bent and palms facing forward. Walk them around so you’re in front of a bench set to a 60 or 75-degree angle, and then plant your back firmly against the pad.
• Press the handles forward until they meet in front of your chest
• Slowly open your arms, allowing a deep stretch in your chest. Let your arms travel as far back as is comfortable for your shoulders.
• Squeeze your chest and bring the handles back together.

HOW TO DO THE PUSHUP

• Drop to the floor immediately after your last rep. Keep your body in a straight line from head to heels.
• Lower your chest until it nearly touches the ground, then press back up.

Half-Bench Single-Arm Press

WHY: “This is not going to be a bench press where you can push the load a ton, though I do want you to go heavy—because half our torso and one of our glutes is fully off the bench,” says Samuel. “We’re going to get a lot of anti-rotational challenge… and we’ll get a lot of good bracing work out of this exercise.”

SETS AND REPS: 3 sets of 8 to 10 reps per side

HOW TO DO IT:

• Lie on a flat bench holding a dumbbell in one hand. Shift your body to that side so that your spine, one of your glutes, and one of your shoulder blades is fully off the back pad.
• Squeeze your glues and brace your core to prevent your body from tipping off the bench.
• Press the weight straight up, and then lower back down slowly.
• Complete all reps on one side, then switch.

Half-Kneeling Press to Windmill

WHY: “The windmill movement is a nice challenge for something called anti-lateral flexion, which is the idea of not letting your torso work back and forth and staying nice and strong,” Samuel says.

SETS AND REPS: 3 sets of 6 reps per side

HOW TO DO IT

• Start in a half-kneeling stance, foot set slightly wide, glutes squeezed and core tight, dumbbell or kettlebell held at your shoulder.
• Tighten your core and press the weight overhead.
• Keeping your core tight, hinge forward, lowering your free elbow to the ground. Keep watching the kettlebell as you do so; your chest will open to one side as you do this.
• Explosively press back up, lower the bell to your shoulder, then repeat.

DAY 3

Lower Body Day

Trap Bar Deadlift

WHY: “This should be the heaviest exercise that you do all week,” Samuel says. “On that last set, I don’t care if you get to five reps—we want to train heavy.”

SETS AND REPS: 3 sets of 6 to 10 reps

HOW TO DO IT:

• Position yourself inside the trap bar, with your shins aligned with (or just in front of) the center of the bar.
• Push your butt back as far as possible, bend your knees, and reach down to grip the handles. Grip as tightly as possible.
• Keep your head neutral, keeping your gaze fixed on something in front of you. Squeeze your shoulder blades to create tension, and turn the pits of your elbows forward, facing out.
• Make sure your hips are lower than your shoulders, then prepare to initiate the lift.
• Push your feet through the floor to stand straight up, squeezing your glutes at the top.
• To finish the rep, push your butt back as far as you can, then bend your knees to set the weight down.

Paused Zombie Squat

WHY: “This is going to be the most humbling squat exercise you’ve ever done, because we need to essentially balance a barbell on our shoulders without any support,” Samuel advises. “If you have trouble with this exercise, you can always do a front squat instead, but I’d like you to try this exercise because it’s going to challenge you to brace and find a balance between spinal flexion and spinal extension.”

HOW TO DO IT: 4 sets of 6 to 8 reps

• Rest a barbell on the front of your shoulders with arms extended straight ahead—zombie style.
• Push your butt back slightly and descend into a squat.
• Pause for a full two seconds at the bottom.
• Drive through your heels to return to standing.

Kettlebell Front Rack Reverse Lunge

WHY: “That front rack position is really challenging you to brace… and while we’re doing that, we’re going to pile up a little bit of calorie burn and raise our heart rate,” says Samuel.

SETS AND REPS: 3 sets of 8 to 10 reps (each leg)

HOW TO DO IT:

• Hold a kettlebell on one side in the front rack position—with the kettlebell resting in the crook of your elbow, pointing out about 45 degrees.
• Step one foot back into a lunge, lowering until your back knee nearly touches the ground.
• Drive through your front foot to stand tall. Repeat all reps, then switch sides.

Staggered-Stance Kettlebell Swing

WHY: “In addition to a power movement, this is going to be one of our offset moves in our workout,” Samuel explains. “By going to our staggered stance, we’re a little offset. That creates a little bit of an anti-rotational challenge.”

SETS AND REPS: 8 rounds of 30 seconds on, 30 seconds off

HOW TO DO IT:

• Begin in a standard swing starting position a few feet away from the bell—but step one foot back slightly, keeping your hips and shoulders square.
• From there, proceed as normal. You’ll feel the glute of your front leg fully engaged, as your back leg serves as a kickstand.

Super-Set: Cable Crunch + Plank Drag

WHY: “The reason I chose this sequence is because it’s going to offset what we did on the deadlift,” Samuel says. “During that deadlift, we pushed into spinal extension, so we’re going to get some spinal flexion on this day [with the cable crunch].”

SETS AND REPS: 3 sets of 10 to 12 reps; 3 sets of 40 seconds

HOW TO DO THE CABLE CRUNCH:

• Attach the band to an anchor above you, like a pullup bar, or set the cable machine setting to the highest notch.
• Kneel down on the ground with your thighs perpendicular to the ground. Hold the end of the band on either side of your head at about ear-level.
• Flex your abs to hinge at the hips, pulling your elbows down to your knees. Rotate slightly to touch your left elbow to the right knee.
• Hold for a count, then rise up, keeping the hips stable.
• Repeat, this time touching your right elbow to your left knee.

HOW TO DO THE PLANK DRAG:

• Set up in a forearm plank with a light kettlebell beside one hand.
• Reach across with the opposite hand and drag the weight to the other side.
• Alternate sides for the duration, squeezing your abs to keep your hips level.

DAY 4

Upper Body Push-Pull Supersets

Superset: EZ-Bar Row + Alternating Incline Dumbbell Press

WHY: “The incline EZ-Bar row is a little bit of a break for your lower back, and that’s programmed in here,” says Samuel. “We still want to row, but we don’t want to kill our lower back, so we will be supported on that incline bench. After that, you will flip over and immediately do an alternating incline press. You have a little bit of rotation and anti-rotation in every single rep of the incline press, which is a nice way to get some core activation.”

SETS AND REPS: 3 sets of 8 to 10 reps for both exercises

HOW TO DO THE EZ-BAR ROW:

• Sit on an incline bench facing forward, so you can rest your chest against the pad.
• Use a supinated (or underhand) grip to grab the EZ bar. Engage your glutes and abs, then squeeze your shoulder blades to create tension.
• Pull the weight up to the bench. Think about driving the EZ bar straight through the bench as quickly and explosively as possible.
• Return the bar to the ground without allowing it to slam on the floor.

HOW TO DO THE ALTERNATING INCLINE DUMBBELL PRESS:

• Set an adjustable bench to the second lowest angle, typically around 15 to 20 degrees. Lie back on it with a slight lower back arch and dumbbells in each hand.
• Press the dumbbells up until your elbows are fully locked out.
• Slowly lower the dumbbells, keeping your elbows tucked in at about 45 degrees until they touch the outside of your chest. Drive the weights back up. That’s one rep.

Superset: Chinup + Eccentric Push Press

WHY: “You’re going to go from a chinup (or reverse-grip lat pulldown) to a push press,” Samuel explains. “This is our second power movement in this workout. It’s a good way to get some extra anti-extension work.”

SETS AND REPS: 3 sets of max reps; 3 sets of 6 to 8 reps

HOW TO DO THE CHINUP:

• Grab the bar with an underhand grip, hands shoulder-width apart.
• Start from a dead hang, then pull yourself up until your chin clears the bar.
• Lower slowly and repeat.

HOW TO DO THE ECCENTRIC PUSH PRESS:

• Start in a standard military press position, holding a dumbbell in both hands.
• Dip your hips and knees slightly and explode upwards, even possibly rising onto your toes.
• Use that upward energy to help propel the weight overhead. Make sure you keep your abs and glutes tight as you do this. It’s going to help you transfer that lower body force and prevent you from arching your back.
• Once in the top position, take about five seconds to lower the weight.

Superset: Elevated Plank Row + Pushup

WHY: “This is classic anti-rotation. We’re here for the row motion, but what we really get is a ton of oblique, lower back, and glute work. I want you to row heavy. Then, go right back to those push-ups in that good plank position. You can work this [superset] on relatively tight rest.”

SETS AND REPS: 3 sets of 8 to 10 reps (each arm); 3 sets of max reps

HOW TO DO THE ELEVATED PLANK ROW:

• Pick up a dumbbell, and rest the forearm of your non non-rowing arm on a bench. Assume a standard plank position, maintaining a neutral position from head to toe.
• When you’re in the plank, think about tightening the glutes and obliques on the side of the weight to keep yourself steady. Maintaining lots of tension is paramount.
• Row until your arm is parallel to your torso, then pause. This will create quite the anti-rotational challenge—far from an easy move.

HOW TO DO THE PUSHUP:

• Start in a high plank position, with your palms flat on the floor, stacked directly below your shoulders.
• Squeeze your shoulders, glutes, and core to create full-body tension. Your spine should form a straight line, with a neutral spine.
• Bend your elbows to descend to the floor, stopping with your chest just above the ground. Your elbows should be at a 45-degree angle relative to the torso.
• Press back up off the floor, raising up to the top position with your elbows fully extended.

Superset: Skullcrusher + Spider Curl

WHY: “I don’t care if you’re doing two or three sets,” Samuel says. “All we’re doing is finishing off our workout with a little bit of arm work.”

SETS AND REPS: 2 to 3 sets of 10 to 12 reps for both exercises

HOW TO DO THE SKULLCRUSHER:

• Start by lying back on the bench. Don’t arch your back—drive your shoulder blades into the bench, squeeze your abs and glutes, and keep your feet flat on the floor.
• Press the weight straight up above your chest. Your upper arm should be just past 90 degrees, at a 91 or 92 degree angle. Keep your wrists strong and a tight grip on the bar.
• Lower the weight slowly down to an inch above your forehead, moving only at the elbows. Don’t allow your shoulders to shift forward; keep your upper arm still.
• Drive the weight back up (again moving only at the elbows), squeezing your triceps at the top.

HOW TO DO THE SPIDER CURL:

• Lie chest-down on an incline bench, arms hanging straight with dumbbells.
• Curl the weights up, squeezing at the top.
• Lower with control.

Split-Stance High-to-Low Cable Chop

WHY: “This is one of those really great functional core movements. You’re not to feel your abs working, but they’re doing a ton of work,” says Samuel. “Think about pulling down slowly, but make sure you get that good eccentric on the way back.”

SETS AND REPS: 3 sets of 10 to 12 reps (each side)

HOW TO DO IT

• Set the cable at head height and stand sideways to the machine in a staggered stance.
• Grab the handle with both hands and rotate your torso as you pull the handle diagonally down across your body.
• Finish with your hands outside your opposite hip.
• Return slowly and repeat.

DAY 5:

Optional: Mobility And Core

WHY: “You’ve got four days of mandatory work but after that we have an optional fifth day that you can throw in pretty much anytime,” Samuel says. “All we’re going to do is get a little bit of stretch work out of this, we’re keeping it light, and we’re going to just touch our core in a couple ways we haven’t during the week.”

Spiderman Lunge

WHY: “The spiderman lunge gives us a chance to open up our hips which play an underrated role in our windmill moves; they’re going to help us get more out of our lunges, and then we get a chance to open up our back, abs, and chest as we go into that thoracic rotation,” Samuel says.

SETS AND REPS: 3 sets of 60 seconds

HOW TO DO IT:

• Step forward into a deep lunge, with one hand on each side of your front foot.
• Drop your back knee slightly to feel the stretch in your hip flexors.
• Rotate your torso and reach your inside arm toward the ceiling, eyes following your hand.
• Return to start and repeat on the other side.

Walkout to Scorpion

WHY: “As you’re doing the walkout, you’re walking into the plank position,” Samuel says. “We get to think a little about anti-rotation… and then as we go into the scorpion, we get a nice chance to open up our hips and core again.”

SETS AND REPS: 3 sets of 60 seconds

HOW TO DO IT: 3 sets of 60 seconds

• From a standing position, hinge at the hips and walk your hands until you’re in a high plank.
• Pause briefly, then lower to the floor.
• Bend one knee and rotate it backwards across your body, aiming your foot up toward the ceiling until it’s on the opposite side of your body. Then, try to get your foot close to the floor (like a scorpion tail).
• Return to plank, walk hands back, and stand. Repeat.

Split-Stance Pallof Press

WHY: “What we haven’t done is have a very traditional anti-rotation exercise, and the king of them is the pallof press,” Samuel says. “When you’re doing this one, I want you pushing the load.”

SETS AND REPS: 2 sets of 8 to 10 reps per side

HOW TO DO IT:

• Set up a cable machine or attach a resistance band to an anchor at a height so that you can grab it with both hands in a staggered stance position.
• Stand next to the anchor point with one foot staggered back and grasp the band or cable handles with both hands in front of your chest. You should be far enough away so that there is some tension in the band. Squeeze your glutes and core to create tension in your body.
• Look straight ahead and tighten up your shoulder blades. Extend your arms away from your torso. Fight the pull of the cable or band by keeping your glutes and core tight. Hold for a count, then return back to the starting position.

Offset Hollow Rock

WHY: “This really hits your anti-extension and bracing, and we’re going to get athletic [with an offset load],” Samuel says.

SETS AND REPS: 3 sets of 30 seconds (each side)

HOW TO DO IT:

• Lie on your back with legs extended and arms overhead, holding a light weight in just one hand.
• Focus on drawing your belly button in towards your spine and pressing your lower back down into the floor.
• Contract your abs to lift your shoulders and arms a few inches off the floor.
• Keeping your knees together, lift your legs a few inches off the floor. From here, rock forwards and back without changing your body position.

Check out all of our ab-building videos in our Abs Redefined Video Training Guide, available exclusively for MH MVP subscribers, here.

Andrew Gutman, NASM-CPT is a journalist with a decade of experience covering fitness and nutrition. His work has been published in Men’s Health, Men’s Journal, Muscle & Fitness, and Gear Patrol. Outside of writing, Andrew trains in Brazilian Jiu-Jitsu, helps coach his gym’s kickboxing team, and enjoys reading and cooking. 

No Byline Policy

Editorial Guidelines

Corrections Policy

Source