Workout Routines

The insane workout of DJ Ruckus, the world’s most in-demand DJ

He drops beats at sold-out clubs around the world, travels 250 days a year, and has become a style icon in his own right. So how does DJ Ruckus stay so shredded? Try his boxing working routine and find out.

DJ Ruckus
Courtesy Image
Courtesy Image
Duration 45
Equipment Yes

Boxing requires a certain kind of lightness. There’s a dance to it, a rhythm. Even when you start jabbing, there’s a pattern to the punches. But it’s all calculated—because boxing, aside from being an outlet for your frustrations and stress, also gets you supremely ripped.

It’s the preferred workout of the jacked-as-hell DJ Ruckus, a globetrotting music-maker who has been deemed “the most sought-after DJ in the world” thanks to his various residences and high-profile gigs. You can catch Ruckus at, say, Coachella this year. Or in Vegas, where he has a 40-show residency with Sin City’s Marquee/Tao Properties. For that matter, you can see him at any of his residencies in L.A., Miami, New York, London, and Dubai. The guy travels more than 250 days per year—and yet, despite his late hours and constant flying, he still manages to stay fit.

“I find a go-to gym in every place I go,” Ruckus—real name: Greg Andrews—tells Men’s Fitness after an intense 45-minute workout at Rumble Boxing in NYC. “I make it my first and most important meeting of the day.”

As for his love of boxing: “I’ve been doing it since I was a kid, at age 8 or 9 in Miami. It’s always a part of my regimen, whether it’s aerobic like today’s workout, or in a ring, with more technicality and defense techniques.”

Ruckus also likes boxing for its parallels to music and DJing. “It’s a dance—a 1-2-3-4 rhythm,” he says. “You’re learning when to throw the right punch, same as when to drop the right record. It’s about timing, pacing yourself, and being able to endure until the end.”

About the workout

Ruckus’ workout is designed by Rumble Boxing’s founding partner, Noah Neiman. The 45-minute regimen mixes core- and tendon-readying warm-ups with strength training, calisthenics, a bout of bag busting, all chased with some light yoga. (Days later, you’ll still be feeling it—we were.)

“Boxers have this ‘ideal’ body type that many people covet,” says Neiman. “They don’t have hulking muscle. Everything is lean; it’s for a purpose. Boxers have to stay light on their feet. They know how to activate the core, and to use all the tendons that shape the body.”

If you feel a little, uh, boxy, on your first few be-gloved workouts, just stick with it. The sport requires refinement and dedication: “You gotta throw 100,000 punches before you really feel confident about it,” says Neiman. “Learn the techniques, throw the punches from your body and not your mind. It takes repetition. To succeed at boxing, you have to learn to find pleasure in the pursuit.”

Directions

The workout starts with a warmup, then moves into three different parts, each with three “rounds” of work:

  • Part A: Strength and calisthenics (rounds 1-3)
  • Part B: Heavy bag / shadowboxing (rounds 4–6)
  • Part C: Abs workout (rounds 7–9)

Two important notes:

  • When exercises are shown as “patterns,” complete that pattern as many times as possible for the allotted time. For example: If the pattern is jab, cross, jab, then throw that combination of punches as many times as possible for 45 seconds.
  • When exercises are labeled with A/B/C, they are part of a superset and should be completed in sequence without resting.

Here’s Ruckus’ 45-minute workout, courtesy of Neiman:

The DJ Ruckus boxing workout Warmup

Exercise 1.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
1 sets
45 sec. reps
-- rest

Exercise 2.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
1 sets
45 sec. reps
-- rest

Exercise 3A.

Pushup How to
Pushup  thumbnail
1 sets
45 sec. reps
-- rest

Exercise 3B.

Alternating Shoulder Taps How to
Alternating Shoulder Taps thumbnail
1 sets
45 sec. reps
-- rest

Exercise 4.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
1 sets
45 sec. reps
-- rest

Exercise 5.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
1 sets
45 sec. reps
-- rest

Exercise 6.

High knees How to
Backward Sprint thumbnail
1 sets
30 sec. reps
-- rest

Round 1 Strength and calisthenics

Exercise 1.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
1 sets
10 reps
-- rest

Exercise 2.

Dumbbell Biceps Curl You'll need: Dumbbells How to
Dumbbell Biceps Curl thumbnail
1 sets
10 reps
-- rest

Exercise 3.

Pushup How to
Pushup  thumbnail
1 sets
10 reps
-- rest

Round 2 Strength and calisthenics

Exercise 1.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
1 sets
10 reps
-- rest

Exercise 2.

Crunch You'll need: Swiss Ball How to
Crunch  thumbnail
1 sets
20 reps
-- rest

Round 3 Strength and calisthenics

Exercise 1.

Squat You'll need: Elastic Band How to
Squat thumbnail
1 sets
6 reps
-- rest

Exercise 2.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
1 sets
6 reps
-- rest

Exercise 3.

Burpee You'll need: No Equipment How to
Burpee thumbnail
1 sets
6 reps
-- rest

Round 4 - Boxing Jabs and crosses (do each pattern for 45 seconds)

Exercise Pattern 1:

How to box How to
How to throw the four main boxing punches thumbnail
-- sets
Jab, Jab, Jab, Cross reps
-- rest

Exercise Pattern 2:

How to box How to
How to throw the four main boxing punches thumbnail
-- sets
Jab, Cross, Jab, Cross reps
-- rest

Exercise Pattern 3:

How to box How to
How to throw the four main boxing punches thumbnail
-- sets
Jab, Jab, Cross, Cross reps
-- rest

Exercise Finisher:

How to box How to
How to throw the four main boxing punches thumbnail
-- sets
Speed uppercut reps
-- rest

Round 5 Boxing: Uppercuts (do each pattern for 45 seconds)

Exercise Pattern 1:

How to box How to
How to throw the four main boxing punches thumbnail
-- sets
Front Uppercut, Front Uppercut, Back Uppercut reps
-- rest

Exercise Pattern 2:

How to box How to
How to throw the four main boxing punches thumbnail
-- sets
Front Uppercut, Back Uppercut, Front Uppercut, Back Uppercut reps
-- rest

Exercise Pattern 3:

How to box How to
How to throw the four main boxing punches thumbnail
-- sets
Front Uppercut, Front Uppercut, Back Uppercut, Back Uppercut reps
-- rest

Exercise Finisher:

How to box How to
How to throw the four main boxing punches thumbnail
-- sets
Speed jab-cross burnout reps
-- rest

Round 6 Boxing: Combos (do each pattern for 45 seconds)

Exercise Pattern 1:

How to box How to
How to throw the four main boxing punches thumbnail
-- sets
Jab, Cross, Front Uppercut, Back Uppercut reps
-- rest

Exercise Pattern 2:

How to box How to
How to throw the four main boxing punches thumbnail
-- sets
Jab, Cross, Front Hook, Back Hook reps
-- rest

Exercise Pattern 3:

How to box How to
How to throw the four main boxing punches thumbnail
-- sets
Front Hook, Squat, Back Hook, Squat reps
-- rest

Exercise Finisher:

How to box How to
How to throw the four main boxing punches thumbnail
-- sets
High-knee jab reps
-- rest

Round 7 Abs (do each for 45 seconds)

Exercise 1.

Alternating Shoulder Taps How to
Alternating Shoulder Taps thumbnail
-- sets
-- reps
-- rest

Exercise 2.

Sprinter Situp You'll need: No Equipment How to
Sprinter Situp  thumbnail
-- sets
-- reps
-- rest
Throw two punches at the top of each rep.

Exercise 3.

Russian Twist You'll need: Medicine Ball How to
Russian Twist thumbnail
-- sets
-- reps
-- rest

Exercise 4.

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
-- sets
-- reps
-- rest

Round 8 Abs (do each for 45 seconds)

Exercise 1.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
-- reps
-- rest

Exercise 2.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
-- sets
-- reps
-- rest
Throw jab-cross combo at the bottom.

Exercise 3.

High knees How to
Backward Sprint thumbnail
-- sets
-- reps
-- rest
Throw jab-cross combo.

Exercise 4.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
-- reps
-- rest

Round 9 Abs (complete reps)

Exercise 1A.

How to box How to
How to throw the four main boxing punches thumbnail
1 sets
20 jab-cross combos reps
-- rest

Exercise 1B.

How to box How to
How to throw the four main boxing punches thumbnail
1 sets
20 alternating uppercuts reps
-- rest

Exercise 1C.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
1 sets
10 double-unders reps
-- rest

Exercise 2A.

How to box How to
How to throw the four main boxing punches thumbnail
1 sets
20 alternating uppercuts reps
-- rest

Exercise 2B.

High knees How to
Backward Sprint thumbnail
1 sets
10 reps
-- rest

Exercise Finisher:

How to box How to
How to throw the four main boxing punches thumbnail
-- sets
60 seconds of punch burnout reps
-- rest
Use non-stop speed and power shots to finish.
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