The Firass Dirani workout

March 19, 2012, 4:59 pmmenshealth

Sculpt a lean, flexible physique with the training program of Underbelly and The Straits star Firass Dirani.

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When he’s not on set, Dirani keeps in shape with IBF featherweight boxing champion Billy “The Kid” Dib, at BodyPunch Boxing Gym in Sydney. “He puts me through my paces and it’s extreme,” says Dirani. “When you see what a fighter goes through, it’s just extraordinary; it’s that next level of fitness.” Use this routine to get ripped, quick.

Take your punishment


DAY 1
Complete the following exercises as a rolling circuit for one hour:
10 minutes skip
25 push-ups

30 box jumps

DAY 2

10-kilometre run

DAY 3
Boxing:
30 minutes pads
20 minutes bag

20 minutes skip

DAY 4
Outdoor gym:
4 x 12 underhand chin-ups 3 x 10 overhand chin-ups
4 x 12 reverse push-ups
10 jump overs on each side

3 x 30 leg raises

DAY 5

Bikram yoga session

Carve your core even more with Dirani's shredding abs routine

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