Braith Anasta has revealed the brutal training routine behind his incredible physique, lifting the lid on the exact workouts that are keeping him in elite shape at 44.
The former NRL premiership winner has been documenting his sessions alongside strength coach Sean McInroy, showcasing a high-intensity program that blends functional strength work with relentless conditioning.
At the centre of it is a full-body circuit designed to push both strength and endurance to the limit.
A typical session includes heavy deadball carries, dumbbell push presses, renegade rows and reverse lunges, all performed at high reps, mixed with punishing cardio efforts on the ski erg and rowing machine.
The structure leaves little room for rest, forcing him to move continuously between exercises while his heart rate stays elevated.
It is a style of training more commonly seen in professional sport than general fitness.
Braith Anasta reveals brutal workout routine combining strength circuits, cardio machines and running sessions to stay incredibly fit at 44
NRL great credits early morning 4.30am starts and disciplined training with coach Sean McInroy for his elite physique
High-intensity full-body workouts featuring carries, lunges and rows push Anasta’s strength and conditioning to professional levels daily
Anasta has also added regular running sessions into the mix, recently sharing footage of early morning efforts alongside McInroy as he builds his conditioning base.
Those sessions include 5 to 10 kilometre runs and additional cardio work several times a week, forming a key part of his transformation.
Combined with his gym work, the program mirrors the type of hybrid training used in rugby league pre-season, where strength, power and endurance are all developed at once.
The discipline required has been just as demanding as the sessions themselves.
‘Working 3 jobs and having two young girls, it would be easy to make excuses,’ Anasta said.
‘Most days I was cooked, but that’s what is most satisfying, pushing through. I’m proud of the hard work, balance and sacrifices I made.’
His day often starts before sunrise, with workouts beginning as early as 4.30am and stretching up to two hours.
The consistency of that routine has been critical, particularly when paired with a strict approach to diet.
Anasta says balancing three jobs and family life makes his demanding fitness routine even more satisfying to complete
Anasta admits he often felt exhausted but pushed through tough sessions to achieve his dramatic physical and mental transformation
Anasta has cut out junk food and followed a high-protein, low-carb plan, helping strip body fat while maintaining muscle.
He also credited a daily supplement as part of his routine.
‘Taking Calmerceuticals every morning first thing has been the game changer,’ he said.
The results have been dramatic.
In recent posts, Anasta has shown off a noticeably leaner frame, defined chest and improved conditioning, drawing widespread attention from fans.
But he insists the biggest shift has come mentally.
‘I started feeling average both physically and mentally,’ he said.
What followed was a complete reset built on structure and accountability, with McInroy playing a central role in guiding his training.
After weeks of consistent effort, Anasta says he is now back where he wants to be physically, and more motivated than ever.
‘It’s never too late and you’ve always got time,’ he told followers.
‘Your next move matters more than your last mistake.’
