You don’t go 26 professional fights undefeated without being in damn good shape. You don’t win 18 of those fights by way of knockout without packing some power up your sleeves. You don’t pip WBO light-heavyweight champion Nathan Cleverly to the highly-regarded ‘young boxer of the year’ title without being a fighting machine. And you don’t maintain a ranking as Britain’s best welterweight without being the best.
But you can do all of these things without setting foot inside a gym, with the help of future world champ Ezekial ‘Kell’ Brook, the 25-year-old Yorkshireman who’s done all of the above and is ready to show you how…
Good for: Explosive leg power
In the gym: Use an adjustable step on the lowest level. Step up – left foot up, right foot up, left foot down, right foot down – that’s one rep. Do 25 reps, recording how long this takes then rest for the same duration.
At home: Stand at the bottom of your stairs and use the bottom stair as your step.
Reps: Seven sets of 25 reps
2. CONTINUOUS BAG PUNCH
Good for: Shoulders, triceps, calves, glutes, trunk, fight stamina
In the gym: Stand in front of a hanging punch bag, with your left foot forward and your right foot about twelve inches back. Throw a straight left jab, then rotate your hips anti-clockwise; throw a straight right jab, then rotate your hips clockwise – repeat for three minutes, rest for one minute, then start with your right foot forward and do the moves in reverse.
At home: Get an old rucksack or kit bag and stuff it with old pillows/cushions/blankets until it's completely full. Get a friend to wear the bag back-to-front, i.e. across the chest instead of across the back. This is your punch bag. (You might need gloves to avoid hurting your handywands on toggles etc, precious.)
Reps: Three sets with left foot forward, three with right – six in total
Good for: Fat burning, explosive leg power, cardiovascular
In the gym: Sprint the full length of the gym and back and repeat for 45 seconds, rest 30secs and repeat four circuits.
At home: Jump as high as you can, bringing your thighs into your chest and grabbing your into a tuck jump at the top of your jump, release and land and immediately jump again. Repeat for 20 reps rest 30seconds and repeat for four circuits.
4. ROPE SKIP
Good for: Coordination, agility, quickness, footwork, endurance
In the gym: Start with the rope behind your ankles, flip it over your head and jump an inch or so over the ground as the rope passes underneath. Land on your left foot and bounce twice as the rope comes round again. After you skip the rope, land on your right and bounce twice. Continue alternating this way for three minutes. Rest for one minute.
At home: Do the same movements with an imaginary rope. It might feel weird, but it works. Reps: Three sets of three minutes with a one minute rest between sets.
5. MEDICINE BALL DROPS
Good for: Core strength, handling body blows
In the gym: Lay on a floor mat with the soles of your feet on the floor and your legs bent at a 45-degree angle. Get a partner to repeatedly drop a medicine ball from two inches above your abdominals in one second bursts for 60 seconds. Tense your stomach as the ball hits. Repeat ten times, with a minute's rest between sets.
At home: Lay in the same position, crunch your chest up towards your pelvis, tense and hold for three seconds, then lower back down. Repeat 15 times, then rest for 60 seconds. Perform five sets.
To win tickets for Kell's fight against Matthew Hatton, including travel and hotel accommodation, visit Scotts Menswear