Workout Routines

Mark Wahlberg's ultimate travel workout

He battles Transformers, runs a burger chain and a line of sports performance products, and has a below-par golf handicap—yet always finds a way to stay not just fit but jacked, too. Here's how he does it.

by
Mark Wahlberg's Ultimate Travel Workout
The Riker Brothers
The Riker Brothers
Duration 45
Exercises 9
Equipment Yes

In the public eye for more than a quarter century—first as a rapper-turned-underwear model, then as a film actor, and now as a producer/entrepreneur as well—Mark Wahlberg, 46, has always managed to make fitness a priority, even when his travel schedule has kept him constantly on the move.

"My philosophy is it's easier to stay in shape than it is to get in shape," he explains.

Wahlberg's trainer, Brian Nguyen of Brik Fitness, has helped his client maintain a muscular physique by devising quick, compact workouts that can be done just about anywhere—from a hotel room on the road to a trailer on a movie set.

That type of training versatility is crucial for the actor, considering the demands some of his past roles put on him: For example, he had to muscle up for Pain & Gain; shed 60lbs for The Gambler; pack on 20 for Deepwater Horizon; then get super-ripped again for Transformers: The Last Knight, in theaters June 21.

"I like the physical preparation as much as the mental," the star admits.

How it works

This workout uses a combo of dumbbells and a 3/4" superband for two surprisingly robust, low-tech "complexes," or multiple exercises stacked on top of one another without rest. Because you're using the same equipment for several consecutive exercises, you can go right from one to the next without even setting down the dumbbells or the superband. It makes for an ultra-efficient routine—one that Nguyen promises will blast your shoulders and core, and leave you feeling and looking like you're in (Optimus) prime condition.

Directions

Set a timer for three minutes. Perform an exercise for 30 seconds (that's one set) and move on to the next exercise, resting minimally between exercises. After the last exercise, rest one minute. Complete four to six rounds total. Then move on to Part II, and repeat.

Part I Dumbbells

Exercise 1.

One-Arm Dumbbell Hang Clean and Press You'll need: Dumbbells How to
How To Do A One-Arm Dumbbell Hang Clean & Press thumbnail
6 sets
30 sec. (each arm) reps
0 sec. rest

Exercise 2.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
6 sets
30 sec. reps
0 sec. rest
At the top of the rep, rotate through by turning the hips. Alternate sides.

Exercise 3.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
6 sets
30 sec. reps
0 sec. rest

Exercise 4.

Alternating Stepup and Single-Arm Dumbbell Curl You'll need: Dumbbells How to
How to do a Alternating Stepup and Single-Arm Dumbbell Curl thumbnail
6 sets
30 sec. reps
0 sec. rest

Exercise 5.

Around-the-World You'll need: Dumbbells How to
How to do the Around-the-World Exercise thumbnail
6 sets
30 sec. reps
60 sec. rest

Part II Superbands

Exercise 1.

One-Arm Neutral-Grip Row You'll need: Dumbbells How to
One-Arm Neutral-Grip Row  thumbnail
6 sets
30 sec. (each arm) reps
0 sec. rest

Exercise 2.

Superband Squat You'll need: Resistance Band How to
How To Do a Superband Squat thumbnail
6 sets
30 sec. reps
0 sec. rest

Exercise 3A.

Banded Single-Arm Chest Press You'll need: Resistance Band How to
How To Do a Banded Single-Arm Chest Press thumbnail
6 sets
30 sec. reps
0 sec. rest

Exercise 3B.

Side Lunge How to
Side Lunge thumbnail
6 sets
30 sec. reps
0 sec. rest

Exercise 4.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
6 sets
30 sec. reps
60 sec. rest
Use a superband for this exercise.
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