More than 30 years since the release of Rocky IV, gym goers around the world still crank up the movie’s motivating soundtrack to channel their inner “Italian Stallion” in the weight room. But while Balboa’s efforts to beat the towering Ivan Drago included the most famous snow-based workout of all time, one fan has re-created the reps, and reimagined them so that they can be practiced in any gym. Best of all, Sylvester Stallone approves.
Artem Puzin, a Russian boxer and content creator who calls himself “Puzin the Motivator,” is building a fast-rising base of followers for his combat-based workouts, taking inspiration from stars like the UFC’s Khabib Nurmagomedov and Greco-Roman wrestling’s Alexandr Karelin. And, his recent Rocky IV offering was welcomely received by Stallone himself, who liked his Reel after seeing it on Instagram. Puzin was so overwhelmed by the response, that he filmed a message stating, “This is a sign for me to not just copy the workout and put it on the internet,” said the athlete. “Hard work and discipline … is seen my legends, so I’m sure everything I do is worth it.”
In the workout, Puzin takes elements from the historic movie montage and places all the moves in the gym, so that you can try it for yourself… free of frostbite.
Rope Rotations into Triceps Extension: 4 sets, 12 reps
Incline Straight-leg Hip Raise: 4 sets, 12 reps
Slip Rope: 3 sets, 3 minutes
Barbell Twist: 4 sets, 30 reps
Overhead Press: 4 sets, 10 reps
Artem Puzin’s ‘Rocky IV’ Workout, Reviewed
The motivator kicks off with Stallone’s pullup variations that saw the star place his head behind and in front of the bar as he made alternative lifts. These movements ensured Rocky’s neck and shoulders were ready to take the thumping impact of Drago’s superior striking power. Next up were barbell walking lunges for building the quads and glutes, great for a strong foundation, without the risk falling over in the snow
The burn continued as Puzin combined coordination and cardio, jumping rope for speed, then came twisting situps with shadow boxing at the top of each rep. To recreate the famous scene where Rocky gets results from hauling a bag of rocks, Puzin places this move in the gym by utilizing a cable station and designing a pull that starts with a rope rotation and ends with a triceps extension, in order to strengthen his core and upper body.
The bench assisted straight leg hip raise is next, taxing the quads, adductors, abs, and obliques, followed by some slip ripe work as Puzin channeled the Philadelphia slugger with some drills. In the iconic movie, Rocky’s primitive gym equipment includes a wooden yoke bar, and your gym may well have an iron version, but if not, you can pickup up a barbell to complete these twists, further crushing the core while recruiting the upper and lower body once again. And, while the people’s champion was able to lift a horse’s cart with Adrian, Paulie, and Duke inside, you could go it alone with the barbell overhead press.
No doubt, this is an intense workout and you may want to adjust the number of sets and reps to march your own level of contention, but if like us, Puzin’s session has you ready to shout Drago from the nearest mountain, may we suggest the stair master for the perfect finisher.
