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Michael Strahan’s two-a-day workout routine

We got the former pro football player's workout from his trainer. You can see what it's done for him—now try it on for size.

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Michael Strahan
Peter Yang
Michael Strahan
Peter Yang

Michael Strahan may have hung up his cleats after his Super Bowl–winning 2007 season with the New York Giants, but he’s still a jock at heart.

The Good Morning America co-host and former star of Live with Kelly and Michael trains twice a day, three days a week, and throws in two more single sessions a week for good measure, usually taking weekends off completely. Despite his busy schedule, Strahan still appears on Fox NFL Sunday each week during football season, giving his insight and analysis into the games.

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While Strahan doesn’t need to be in defensive lineman shape to handle his fellow GMA co-hosts, his workouts—and physique—don’t indicate he’s lightened up much since exiting the gridiron. We asked Strahan’s trainer for the details of his program.

How it works

“Our morning workouts are high-endurance, functional sessions,” says Latreal Mitchell, Strahan’s trainer. “The second session of the day is heavy lifting—more of a bodybuilding split.” The combination keeps Strahan healthy and lean while maintaining muscle. Included here is a typical morning routine, done as a circuit to keep the heart rate up and build conditioning, and a sample afternoon session, where the back, hamstrings, and abs are targeted.

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Directions

Perform the morning workout as a circuit. Complete one set for each exercise in turn, resting as little as possible between exercises. Repeat for 3–4 total circuits. (The workout should take 20–30 minutes.) Perform the afternoon workout as straight sets, completing three sets of 10 reps for each exercise in turn.

Routine

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Michael Strahan's Two-a-Day Workout Routine

Morning workout: Fat-burning and cardio conditioning

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Battle ropes

Equipment
Rope Attachment
Sets
--
Reps
30-45 sec.
Rest
As little as possible
Perform up and down wave.
Exercise 2 of 8

Mountain Climber on Sliders

Equipment
Sliding Discs
Sets
--
Reps
20
Rest
As little as possible
Exercise 3 of 8

Battle ropes

Equipment
Rope Attachment
Sets
--
Reps
--
Rest
As little as possible
Perform in and out wave.
Exercise 4 of 8

Kettlebell Swing

Equipment
Kettlebells
Sets
--
Reps
20
Rest
As little as possible
Exercise 5 of 8

Alternating Lateral Lunge with Hop

Equipment
Sets
--
Reps
30-45 sec.
Rest
As little as possible
Exercise 6 of 8

Ball Slam

Equipment
Medicine Ball
Sets
--
Reps
20
Rest
As little as possible
Exercise 7 of 8

Swiss Ball V-Up

Equipment
Swiss Ball
Sets
--
Reps
10
Rest
As little as possible
Exercise 8 of 8

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
60 sec.
Rest
As little as possible

Michael Strahan's Two-a-Day Workout Routine

Afternoon workout: Back, hamstrings, and abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 8

Pullup

Equipment
Pullup Bar
Sets
3
Reps
10
Rest
As needed
Exercise 10 of 8

Stiff-Leg Dumbbell Deadlift

Equipment
Dumbbells
Sets
3
Reps
10
Rest
As needed
Exercise 11 of 8

Plank

Equipment
No Equipment
Sets
3
Reps
10
Rest
As needed
Exercise 12 of 8

Cable Crossover

Equipment
Cable Machine
Sets
3
Reps
10
Rest
As needed
Exercise 13 of 8

Bulgarian Split Squat

Equipment
Dumbbells
Sets
3
Reps
10 each side
Rest
As needed
Exercise 14 of 8

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
10
Rest
As needed
Exercise 15 of 8

Suspended Row

Equipment
Strap
Sets
3
Reps
10
Rest
As needed
Exercise 16 of 8

Leg Curl

Equipment
Swiss Ball
Sets
3
Reps
10 each side
Rest
As needed
Exercise 17 of 8

Side Plank

Equipment
Medicine Ball
Sets
3
Reps
10
Rest
As needed
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