68-year-old Kerala man a world record holder in fitness, without ever visiting a gym

This Kerala man from Thrissur has a unique motivation mantra to stay fit. “When I look at my body in the mirror every morning, I should feel jealous,” says 68-year-old AS Joseph. Joseph, who has a Guiness World Record since April 2025 in the 'dragon flag' exercise that was popularized by martial art icon Bruce Lee, has interestingly never set foot in a gym! He even had an accident in 2018, but managed to overcome it with his fitness regimen. Here's how he stays fit, physically and mentally.

How he works out
Joseph began his fitness journey years ago through kalaripayattu. Following that, he also learnt karate and earned a black belt. He started training children in karate, but had to leave for Odisha in between for a job. However, even then, he continued with his workouts and disciplined life. In 2018, he met with an accident. However, the workout and discipline came to his aid then, too, helping him recover quickly. Joseph, who has never been to a gym, says he mostly does callisthenics, which is exercising through fundamental body movement patterns that could be done anywhere at any time.

The fitness journey
Joseph remembers an incident from his teenage years and credits it with his fitness. Apparently, he had a terrible fall from a mango tree when he was only 16. The doctor who treated him convinced him that exercise is the perfect medicine for recovery and that it will help maintain both mental and physical health. Since then, Joseph says he has never missed 1.5 hours of daily exercise, no matter how busy he is.

Maintaining the old ‘form’
A few years ago, one of his disciples asked him, 'Do you still have the old form?' Interestingly, this question prompted Joseph to enhance his efforts for fitness. The disciple asked the question as part of his plan to make a documentary on how people over 60 maintain physical health. Although the documentary didn’t take off due to the Covid 19 outbreak, Joseph stuck to his workout plan.

YouTube guru
Joseph fell in love with the dragon flag exercise after he watched a YouTube video in 2022. Although it was a bit difficult, Joseph managed to master it. The world record at the time was 135 reps in one go. Joseph broke that record during an anti-drug campaign in Thrissur. He did 205 reps of dragon flag to create a new world record. Joseph says that you wouldn’t get addicted to drugs if you are addicted to your own body. Joseph, who owns and runs a hotel, eats whatever he wants to maintain a fit body and avoid generic medicines. His wife, Lissy, and kids, Biyoona, Rosemary, and Lijo, are extremely supportive of his fitness journey.

Frequently Asked Questions
1. What is the dragon flag exercise?
It's a high-intensity core workout in which the body is left off a bench, keeping it straight and pivoting only from the shoulders.

2. How is the dragon flag exercise performed?
a) Lie on your back on a bench.
b) Grab the bench's sides from behind your head with both hands.
c) While resting your upper back and shoulders on the bench, lift your whole body straight up into a vertical position.
d) Ensuring the rigid straight line, lower your body towards the bench and stop just before touching it.
e) Repeat the motion, maintaining the straight line.

3. Why is it named 'dragon flag?'
This is because it was popularised by the martial arts legend Bruce Lee, who was nicknamed 'the dragon.'
4. What are the common mistakes to avoid while performing a dragon flag?
a) Not warming up well
b) Arching your back too much, straining it
c) Not giving enough rest between sets

5. What are the muscle groups involved in performing a dragon flag?
a) The abs or rectus abdominus
b) Glutes
c) Lower back
d) Obliques
e) Lats, serratus, biceps