JACOB BERTRAND HAS been prepping for his role in Netflix’s Cobra Kai as Eli “Hawk” Moskowitz since he was a kid. Well, kind of. Bertrand’s introduction to martial arts started the same as many, “in a strip mall karate class when I was six years old,” he tells Men’s Health. “I got my blue belt. But I forgot all of it before we started filming. It did not help at all.”

To get back into martial arts, the actor did a whole month of training and even that wasn’t enough, he says. So, he started training even outside of his work hours, incorporating practices like muay thai and jiu jitsu, though muay thai was the most fun for him.

When he’s taking his workout off the mat, he’s not a huge weight-lifting guy. “My brain doesn’t have fun doing it,” he says. “A lot of the workouts I do are more dynamic.”

For him, that typically means sticking to a martial arts-style workout or rock climbing, which promotes grip, back, and core strength. He’s been climbing since middle school and his long wingspan gives him a bit of an advantage, he says.

Before his workouts, though, the Cobra Kai star always makes sure to get a solid warmup in. That typically includes some dynamic stretching. “You can’t kick someone in the face if you’re not flexible enough to do it. And, that is the goal of training—to kick people in the face.”

Below, Bertrand takes us through his ass-kicking workout that keeps his hits hard and his coordination intact. Take a few martial arts (and stunt) classes before trying this one on your own.

Jacob Bertrand’s Cobra Kai Workout

Roundhouse Kicks

Low Kicks

Body Kicks

High Kicks

Combination Kicks

low kick / body kick / low kick

Back Flips

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