It’s easy to credit Hans Braga’s fit physique to his being an indoor cycling instructor. But sure, while registering a high cadence or number of revolutions per minute does burn a lot of calories, he also does strength training to complement the intense cardio he does inside the Ride Revolution studio.

If you’re curious to learn how this Garage Young Talent really keeps himself in shape, from what he eats to his workout routine, then you’re in luck. Aside from his fitness routine, Braga also shares his source of motivation and the reward he likes to give himself after a workout well-done.

What fitness goals are you currently working on?
Right now, I’m focusing on staying cut for the rest of the summer while maintaining muscle mass. I do so much cardio so I got to work twice as hard to keep gains.

How frequently do you work out in a week?
I lift four to five times a week. As for cardio, it depends on how many classes I’m teaching.

What’s your non-spinning workout like?
I’m honestly pretty chill at the gym, unless I’m really feeling pumped that day.

What time and where do you prefer to work out?
I work out in Golds Gym. My favorite time to go is early in the afternoon, because this is when I feel most productive, a.k.a. most awake.

How do you warm up?

I spin for at least 15 minutes. I think walking to the gym makes for a good warmup too!

So can you break down what you actually do in the gym?
I don’t always follow this routine, but most of my sessions are based heavily on this:

PUSH A
At the pec deck machine: 3 sets of 15 reps

Bench presses: 7 reps, another 7 reps, 6 reps, then 4, then 3, for a total of 5 sets

Shoulder presses: 4 sets of 6 to 8 reps

Incline bench presses: 3 to 4 sets of 6 to 8 reps

Cable flys: 3 sets of 8 to 10 reps

SUPERSET
Lateral raises: 3 sets of 10 to 15 reps

Front raises: 3 sets of 10 to 15 reps

Cable lateral raises: 3 sets of 8 to 10 reps

PULL A
Weighted pull-ups: 3 sets of 8 to 10 reps

Wide lat pulls: 3 sets of 6 to 8 reps

High rows: 3 sets of 6 to 10 reps

Close grip pulls: 3 sets of 6 to 8 reps

High seated rows: 3 sets of 8 to 10 reps

Shotgun rows: 3 sets of 8 to 10 reps

Reverse flys: 3 sets of 10 to 15 reps

Face pulls: 3 sets of 10-15 reps

Shrugs: 3 sets of 8 to 10 reps

PUSH B
At the incline machine: 3 sets of 6 to 8 reps

At the decline machine: 3 sets of 6 to 8 reps

At the incline cable fly: 3 sets of 8 to 10 reps

Dips: 3 sets of 10 to 12 reps

Lat raises: 3 sets of 10 to 12 reps

Cable lat raises: 3 sets of 10 to 12 reps

PULL B
Weighted pull-ups: 3 sets of 6 to 8 reps

Rack pulls: 3 to 4 sets of 6 to 8 reps

Wide lat pulls: 3 sets of 6 to 8 reps

Wide rows: 3 sets of 6 to 8 reps

Pullovers: 3 sets of 10 to 12 reps

Reverse cable flys: 3 sets of 10 to 15 reps

Facepulls: 3 sets of 10 to 15 reps

Shrugs: 3 sets of 8 to 10 reps

I also follow routines from bodybuilding.com.

How long does your workout normally take?
An hour and a half, two when I feel the need for lots of alone time. Sometimes, after my workout, I just sit at the gym and listen to my music. The gym is a great place to slow things down for some quiet time.

What’s your cool-down routine like?

I usually do a stretching routine that I learned from back when I was doing cheerleading: Pretty basic stretches with a few splits here and there, haha!

What are your pre- and post-workout foods?
If someone is not into supplements, black coffee as a pre-workout drink works great! For after, soy milk and a banana.

What keeps you motivated while working out?
I remember where I started and check my own progress. But to be honest, during a workout, I motivate myself by planning what I’m going to eat after!

find someone who looks at you the way I look at steak 😍 #TaiwanBigFight

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So what’s you’re usual reward to yourself for all of your hard work?
Korean BBQ is my favorite post-workout treat!