{"id":256369,"date":"2026-01-28T19:30:10","date_gmt":"2026-01-28T19:30:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/256369\/"},"modified":"2026-01-28T19:30:10","modified_gmt":"2026-01-28T19:30:10","slug":"fred-sirieix-does-301-push-ups-every-morning-at-54-heres-his-non-negotiable-daily-routine","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/256369\/","title":{"rendered":"Fred Sirieix Does 301 Push-Ups Every Morning at 54 \u2013 Here’s His Non-Negotiable Daily Routine"},"content":{"rendered":"

Fred Sirieix<\/a> is in fantastic shape. While he’s often surrounded by indulgent food day after day, and even with his own self-confessed love of butter and champagne, the nation’s favourite ma\u00eetre d’ has discipline in abundance and loves to train. At 54, he’s had to scale back the intensity somewhat in recent years \u2013 not that it’s had any detrimental impact.
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‘How times change! Not so long ago I\u2019d train like an athlete up to three hours a day while doing a 12\/14 hours full on restaurant shift,’ he said<\/a>. ‘Father Time has well and truly caught up with me now. I can\u2019t do what I was doing anymore. My body won\u2019t allow it. I\u2019m still pushing myself but at a different pace. Only now I have to listen to my body more attentively.’ <\/p>\n

Lessening the load has had minimal impact on Sirieix’s physique or fitness levels \u2013 he regularly shares his workouts in the gym, his ability to swim 2000m in 38 minutes<\/a>, or even or attempting the exact same<\/a> strength and conditioning session his daughter and Olympic bronze medallist, Andrea Spendolini-Sirieix, completes as part of her diving preparation. <\/p>\n

Fred Sirieix’s Morning Routine<\/p>\n

But, if there’s one thing you need to know about Sirieix’s training, it’s the routine he completes every single day without fail. He cranks out 301 push-ups<\/a> every morning, breaking them up by doing them EMOM style<\/a> \u2013 that’s 30 push-ups every minute for 10 minutes, and then one extra ‘for luck’. After that, he moves onto bodyweight squats<\/a>, which he does while holding 2kg hand weights, completing 30 every minute for five minutes.<\/p>\n

To finish, Sirieix shadow boxes with his hand weights. To mimic a real fight, he does this in three-minute rounds before taking a minute’s rest to recover. ‘It\u2019s a great exercise for me because if I\u2019m stuck in a hotel room with only two or three square metres to exercise I can still do some cardio,’ he says. <\/p>\n

Sirieix’s Full-Body Bodyweight Workout<\/p>\n

Bodyweight<\/a> work is something Sirieix truly believes in. The 54-year-old recently shared a full-body workout that required minimal equipment and took just 20 minutes to his Instagram. ‘Warm & wake your body up,’ he wrote<\/a>. ‘No excuses \u2013 just movement, sweat & good vibes.’<\/p>\n

A. Air Punch x 2 minutesB. Shoulder Twist x 1 minute C. Squat x 5 sets of 10 reps D. Reverse Lunge x 5 sets of 10 repsE. Skipping x 3 minutesF. Push-Up x 5 sets of 15 repsG. Shadow Box x 3 minutesH. V-Sit x 4 sets of 30 secondsI. Russian Twist x 4 sets of 20 reps Boxing Conditioning<\/p>\n

When he has more time, Sirieix heads to his boxing<\/a> gym and throw a few punches at the bag or on the pads. He first started training with former British and European boxing champion, Clinton McKenzie, in the late 2000s, and in 2017 sparred with then British welterweight champion Bradley Skeete. He even had a charity fight against Marcus Wareing in 2012, which he lost on points. <\/p>\n

Even though he’s unable to train with the same intensity as he once did, he still makes sure he maintains his boxing routine. ‘Pad work is my favourite exercise, because it’s about pushing myself to the limit. Working on attack, and working on defence. What I want to do is get to the point where my lungs are screaming for oxygen \u2013 you can\u2019t get fitter if you don\u2019t go to the limit,’ he adds.<\/p>\n

Training to Feel Good<\/p>\n

Despite his lean, chiselled frame, Sirieix doesn’t aspire to look a certain way. He loves to train \u2013 looking good is just a byproduct of that. <\/p>\n

‘It’s a way of life, I have always done sports and if I don’t do it I feel fidgety and I need to exercise. It’s important for my head, the Romans used to say a healthy mind, a healthy body. The older you get, the more you realise how important it is,’ he told the Daily Mail<\/a>. <\/p>\n

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Ryan is a Senior Writer at Men\u2019s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.<\/p>\n

During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.<\/p>\n

Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running \u2013 he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark\u2026<\/p>\n

You can follow Ryan on Instagram @ryan.dabbs<\/a> or on X @ryandabbs_<\/a>\u00a0<\/p>\n