How to get in shape the Hans Braga way
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.
https://www.instagram.com/p/BhGMiIgBd17/?hl=en&taken-by=hansbraga_
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!
https://www.instagram.com/p/BZgMEejhiDA/?hl=en&taken-by=hansbraga_
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.
https://www.instagram.com/p/BSgKfhgjCXV/?hl=en&taken-by=hansbraga_
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!
https://www.instagram.com/p/BXDPrCLnLNX/?hl=en&taken-by=hansbraga_
https://www.instagram.com/p/BPCvr7chICE/?hl=en&taken-by=hansbraga_
So what’s you’re usual reward to yourself for all of your hard work?
Korean BBQ is my favorite post-workout treat!
