Anthony Joshua Workout Routine Free Pdf Download (2023)

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Who is the Aesthetic? (Overview)

Aesthetic is a famous boxer who was born on 15 October 1989 in Watford, England. His zodiac sign is Libra and currently, he is 33 years old.

Standing tall as a heavyweight, Joshua is known for his striking, which has always been compared to a powerful piston.

His career came to the fore in 2012 when he won the super heavyweight gold medal in the Olympics and the very next year he turned to professional boxing.

Then in 2016, he achieved a spectacular feat by winning the IBF Heavyweight Championship and solidifying his position as a dominant force in the world of boxing.

What is the Workout Routine of Aesthetic?

Here is the overview of Aesthetic’s Workout routine:

ROTATIONAL MEDICINE BALL WALL TOSS

• Sets: 3
• Reps: 10 (each side)
• Rest: 30 to 60 seconds between sets

WEIGHTED PRESSUP

• Sets: 3
• Reps: 8
• Rest: 30 to 60 seconds between sets

WEIGHTED BULGARIAN SPLIT SQUATS

• Sets: 3
• Reps: 10 (each leg)
• Rest: 30-60 seconds between sets

SIDE-TO-SIDE JUMPS

• Sets: 3
• Time: 60 seconds
• Rest: 30 to 60 seconds

WALL SITS

• Sets: 3
• Time: 60 seconds
• Rest: 30 to 60 seconds

STEP UP

• Sets: 3
• Reps: 10
• Rest: 30 to 60 seconds

STAIR CRAWL

• Sets: 3
• Reps: 10 climbs
• Rest: 30 to 60 seconds between sets

SHADOW BOX

• Reps: 10
• Sets: 3
• Rest: 30-60 seconds between sets

DOUBLE-UNDERS

• Duration: 30 to 60 seconds
• Sets: 3
• Rest: 30 seconds between sets

Table:

Is Aesthetic Take Any Supplement?

Yes, Aesthetic takes simple three supplements: whey protein powder, a multivitamin, and a post-workout formula.

According to Joshua, he takes these alongside his regular balanced diet and exercise routine.

On top of these, there’s a good chance he includes some protein bars, additional multivitamins, or other supplements for pre/post-workout or protein intake.It all depends on his specific fitness goals and his hectic training schedule.

Aesthetic Diet Plan (Daily Meal)

Here Is the overview of Aesthetic Diet Plan and Daily Meal routine:

Breakfast

Even Olympic champions have their go-to meals! When Aesthetic’s deep into fight training, he makes sure to fuel up with two breakfasts. The first one, sometimes even on an empty stomach, kicks off his day. A glass of water and a piece of fruit are his morning essentials. Depending on the day, he might go for porridge oats, a smoothie packed with Greek yogurt, or a bit of milk.

Second Breakfast

Now, his second breakfast? That’s where the real feast happens! Picture this: two slices of wholemeal bread, up to five eggs, some spinach, a generous serving of smoked salmon, and let’s not forget the avocado, apple juice, and a trusty banana to round things off.

Lunch

Lunchtime rolls around, and Joshua likes to keep it hearty. We’re talking two plump chicken breasts, salmon or lamb fillets, served up with a bean salad or some vibrant greens. To keep the energy levels up, he pairs it with a good portion of rice, wholemeal pasta, or a nicely baked sweet potato.

Dinner

As the day winds down, dinner calls for another round of protein. Fresh salmon fillets or skinless chicken are his go-to. Tossed in with mixed veggies and brown rice, or maybe some creamy mashed potatoes with a touch of butter. And for dessert? It’s either a helping of white pitta bread or some juicy oranges and a splash of orange juice.

Supper

Now, before bedtime, he likes to indulge in a little treat. A bowl of natural Greek yogurt drizzled with honey and sprinkled with nuts hits the spot.

Snacks

Of course, even a champ like Joshua needs snacks! After his second training session, he reaches for a mix of muesli, fruit salad, Greek yogurt, a bunch of bananas, or a trusty recovery shake to restock on those essential proteins and carbs.

Cheat Meal

And yes, even this powerhouse has his cheat days! His weakness? Chocolate. But he’s got a trick up his sleeve – opting for natural honey or sugar-free, gluten-free sweets to satisfy that sweet tooth. After all, even champions deserve a treat now and then!

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