Bryan Chang Fitness INC.

Alright so as we go forward I'm gonna be sharing more of my personal strength and conditioning workout as much as I post my boxing content just to share it with you guys. I have been boxing purely just boxing for a long time and I do want to get back into lifting as much as I don't find it as fun as boxing. I'm gonna go back to lifting and maybe even running a little bit. I just want to get back on my fitness grind as a whole but here's my little shoulder and arm workout from today.

I like to keep my workouts about an hour or less. I don't believe in long-ass workouts. I think less is more and I used to be a 90-minute to 2-hour workout with 20+ exercises. I think that's such a waste of time and not good for recovery and recoverability.

So I like to keep my workouts simple but just do them really hard in quality. Set number one: I did seated neutral grip shoulder press, 8-10 reps for 4 sets, then I moved on to barbell curl, 4 sets, 8-10, and then I went on to barbell skull crusher, 4 sets, 8-10. Each as their own individual exercise, as a superset, with shadow boxing in between, and then I finished off the workout with a tri set with three exercises:

- slight incline lateral raise
- slight incline hammer curl
- kneeling tricep extensions

The triset I hit it all for about 12 to 15 reps. Very simple, straight to the point, no bu****it, no gimmick, just as hard as I could personally and I feel great. Recover, let It rest, and do it again in a couple days.

Follow for more.

Episode three of working on my southpaw stance here.

We're primarily working on a head movement. I did this drill for a long time: three rounds of three minutes, just getting used to the feeling of slipping the opposite way, rolling weight transfers and balance, and then being able to set up shots. Also went on the bag or uppercut bag or whatever and then we just worked. I'm hitting these uppercuts a little bit, getting used to the feeling of uppercuts, staying low, working on the inside. It was a really fun session. Every session I feel like I'm getting more comfortable. I'm really really excited to keep getting better at this.

To all my boxers out there who are just starting, intermediate, or advanced, there's obviously a lot to do and a lot to learn as in your regular stance. Being able to switch stance is very very important, something that I really really advise everybody to start working on

Shout out my boy Grayson one time! 🥊

Episode 2 of training as a South Paw 🥊

All my lead hand (right hand, my dominant hand) feels a lot more natural now. It’s the back hand (left hand) that feels so off lol. So this session, I really just repped out my 2 (Cross) like 100+ reps. The best way to work on your punches? Shadowboxing and bag reps. Then, you drill and you rest it in sparring.

Anyone else doing this challenge with me? It’s fun! Makes you really get back to the fundamentals and you feel like a beginner all over again.

👀🥊

Training only as a South Paw Episode 1 🥊

So this is my day one training only as a southpaw with Coach Kofi. Amazing, amazing. It's very different. It doesn't look like I'm struggling but on the inside and in my head I'm struggling a lot. I feel like I'm a beginner all over again, which is incredible. So all my advanced boxers that want a challenge, start training only in southpaw. It's kind of getting me back to honing on the fundamentals that I've already have in my regular stance. I'm thinking about:

- feet distance
- feet placement
- balance
- weight transfer
- hands up
- elbows tight
- chin down

It's forcing me to box a lot slower than I would if I were to be in my regular stance. There's so much benefit to it. It's like a brain game all over again, a body puzzle all over again. It's very very fun.

I think what I'm realising is that after I box in southpaw when I go back to my orthodox stance, boxing feels different on my regular stance. It feels looser. It feels better. There's more symmetry. I feel more balanced.

We'll see how this goes. I'm going to be doing this for a couple of months, just working as a southpaw, hitting the bag, doing part of drills in southpaw. Very exciting journey. Let me know if you want to join.

What's up y'all? Save and share this video. This video is all about different ways to defend a jab and an overhand. There are so many different ways but I chose to work on these five with Britt. Shout out Britt one time.

1. One slip two.
2. One slip leadside uppercut.
3. One pull two-three.
4. One step back one-one-two.
5. One catch one-two.

Again these are just five out of a million different ways to practise and more coming.

3 ways to exit after the Jab Cross:

There are more ways to learn how to exit after the drop cross but there are three that we wanted to showcase in this video:

1. To take about one or two steps back, clear, create some distance, and then roll out, circle out towards where there's the most amount of real estate in the ring.
2. Roll out toward your backside after you throw that cross. Make sure you move your feet.
3. A side shift or a side step to your backside as well. Make sure that when you do this, though, you keep that right hand up just in case of a hook and make sure that you do it with space.

Save and share. More drills coming your way!

-

looking good 🔥

-

to

pulled up and put in work 😤

Kyla’s coming for your head chef! 🤣

-

Took us 10 tries but we made it ! 🤣

Footwork is everything. That’s why coach .oduro and I, alongside guest appearance from .matthewsee will be running a couple Footwork Focused workshop classes called Skill Lab - Starting May 2nd, 2026

Details launching soon

-

#