Overview
The workouts herein were for the most part created specific for Oshane Bryant. With this said, you may modify the exercises, reps, weight and rest duration to suite your unique fitness, functional status and desired goals. As you scroll through you will come across workouts centered around: Strength Training, Shadow-Boxing, Group Aerobics. For seniors and/or individuals post rehab, there are those workouts present also.
Benefits of The Workouts Herein (General)
Increased Tone. Reduced Bodyfat. Improved blood glucose metabolism. Increased self-confidence.
Note Briefly-Liability Waiver
By engaging in the workouts herein, you accept full responsibility of all hazards and risks associated with the workout(s); similarly, you waive all liability claims to O’Shane Bryant Fitness Limited, it’s team, and/or partners.
Affiliate Notice
For some workouts herein, we have hyperlinked products to the website(s) of our affiliate partner(s). These products are recommended for you to get the most value from the workout.
Shadow Boxing Workout-1
Main Segments & Duration
Multi-Joint Mobility: aprx 13min.
Single-Step Linear Movement: aprx 1min 20sec.
Bob & Weave: aprx 2min
Punches Segment (Jab, Double Jab, Jab-Cross, Jab-Uppercut, Jab, Double-Hook): aprx 15min
Cool down Segment: aprx 2min.
Skill & Fitness Level Required
Advanced.
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Estimated Total Calorie Burn
350+ kcal.
Equipment Needs:
Workout-Freestyle Failure
Join the workout (once you have medical clearance from your doc).
Use weights you’re comfortable with.
Program Segments
Warm Up
*Rock on Back, Sit Up: 3×20
*Lay on Back Elbow-Knees: 3×100
*Superman Hold: 1min, Push Ups 20 (3 sets)
Main Segment
*Cardio High Knees (3×120 steps)
*Power Clean & Press (75lb) 3×20
*Burpees: 3×15
Equipment Needs: Weights/Dumbbells, Yoga Mat
Burn 400+ Calories Workout | Full Body HIIT, Shadow Boxing & Mobility Work
Date: Feb 2, 2026
Difficulty: Moderate-Hard
Description:
*Touch Toes & Stretch with Mop stick.
* High Kicks.
* Jump Jacks.
* Push Ups Shadow Boxing Segment with 16oz Boxing Gloves
Equipment Needs
Dumbbells. 16oz Boxing Gloves. Yoga Mat
Select your dumbbells weight, and boxing gloves; follow along.
Rest Average Duration
30sec between sets.
Estimated Active Calories Burnt
400+kcal.
Oshane Bryant, Home Workout #3: Single Limb Strength
Date: September 20, 2025
Description: 4 main exercises. 40 minutes of sweat-busting, multi-joint movements. Approximately 352 calories incinerated.
Difficulty: Hard
Direct Value of This Workout:
- Strengthened proprioception.
- Isometric, Eccentric & Isotonic strength & strength endurance development.
- Reduced muscular imbalance discrepancy between limbs
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Soca-Aerobics Workout at The Hope Institute Hospital, Jamaica.
Date: September 10, 2025
Description: 45 minutes duration, soca-music pumping, sweat-busting energy. The workout crew at The Hope Institute Hospital, represented to the fullest. Expect your body to move the longer you watch.
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