- Exercise freak Bailey Smith reveals insane assault bike workout
- Smith is known as one of the hardest workers in the AFL
- Footy star is currently recovering from a serious knee injury
Sidelined AFL poster boy Bailey Smith has shared the grueling workout that gave him the chiseled body and ridiculous six-pack abs he is known for.
The 23-year-old Western Bulldogs star is currently on a European holiday after his 2024 season was ruined by a shock knee injury suffered in December last year.
Smith has worked hard in rehabilitation and regularly posts clips on social media of the fitness exercises he does to stay in shape.
On Tuesday, Smith posted a story about his workout routine on an assault bike — a low-impact, high-output cardio machine — that he recently completed in Greece.
Combining the arm-pumping action of a cross-country machine with the leg-breaking power of cycling, the assault bike is a favorite of celebrities like Cameron Diaz, Jessica Biel and Jason Statham.
“Off legs session,” he captioned the photo of himself in the gym after a workout.
Smith starts the workout with a five-minute warm-up of varying intensities.
Bailey Smith (pictured) has shared the workout that gives him his chiseled physique and ridiculous six-pack abs
Smith posted his assault cycling routine to social media after he finished training
He then goes all out for 30 seconds, followed by 30 seconds of rest – and does this eight times.
Smith then has two minutes of rest, before holding for 40 seconds, followed by 20 seconds of rest – which he does eight times.
Smith has five minutes of rest before doing 30 seconds on, followed by 15 seconds off, followed by 60 seconds on, followed by 30 seconds off, followed by 90 seconds on, followed by 45 seconds off, followed by 120 seconds on, followed by 60 seconds off.
Then he rests for a minute and works his way back through the sets until he’s back at the beginning.
Smith is known for his impressive off-field discipline and corrosive training – even before he reached the AFL.
Smith (pictured left during a training session) is known as one of the hardest workers in the AFL, both on and off the field
In July last year he was spotted running extra miles around the Marvel Stadium playing field after playing 82 minutes on the pitch in the Dogs’ win over North Melbourne.
The Dogs star looked in top form prior to his knee injury, winning the club’s 2km time trial ahead of what would be a crucial year for his future in the competition.
He has a strong connection with younger fans, having previously spoken about his mental health struggles in the AFL spotlight.
Smith has played 103 games in five seasons with the Bulldogs, missing just six this year due to injury and four due to suspension.