Workout Routines

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.

Michael Strahan
Peter Yang
Peter Yang
Duration 30
Exercises 8-9
Equipment Yes

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.

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.

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.

Michael Strahan's Two-a-Day Workout Routine Morning workout: Fat-burning and cardio conditioning

Exercise 1.

Battle ropes You'll need: Rope Attachment How to
Battle ropes thumbnail
-- sets
30-45 sec. reps
As little as possible rest
Perform up and down wave.

Exercise 2.

Mountain Climber on Sliders You'll need: Sliding Discs How to
Mountain Climber on Sliders  thumbnail
-- sets
20 reps
As little as possible rest

Exercise 3.

Battle ropes You'll need: Rope Attachment How to
Battle ropes thumbnail
-- sets
-- reps
As little as possible rest
Perform in and out wave.

Exercise 4.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
20 reps
As little as possible rest

Exercise 5.

Alternating Lateral Lunge with Hop How to
Alternating Lateral Lunge with Hop thumbnail
-- sets
30-45 sec. reps
As little as possible rest

Exercise 6.

Ball Slam You'll need: Medicine Ball How to
Ball Slam thumbnail
-- sets
20 reps
As little as possible rest

Exercise 7.

Swiss Ball V-Up You'll need: Swiss Ball How to
Swiss Ball V-Up thumbnail
-- sets
10 reps
As little as possible rest

Exercise 8.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
-- sets
60 sec. reps
As little as possible rest

Michael Strahan's Two-a-Day Workout Routine Afternoon workout: Back, hamstrings, and abs

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
3 sets
10 reps
As needed rest

Exercise 2.

Stiff-Leg Dumbbell Deadlift You'll need: Dumbbells How to
Stiff-Leg Dumbbell Deadlift thumbnail
3 sets
10 reps
As needed rest

Exercise 3.

Plank You'll need: No Equipment How to
Plank thumbnail
3 sets
10 reps
As needed rest

Exercise 4.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
3 sets
10 reps
As needed rest

Exercise 5.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
3 sets
10 each side reps
As needed rest

Exercise 6.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
10 reps
As needed rest

Exercise 7.

Suspended Row You'll need: Strap How to
Suspended Row  thumbnail
3 sets
10 reps
As needed rest

Exercise 8.

Leg Curl You'll need: Swiss Ball How to
Leg Curl  thumbnail
3 sets
10 each side reps
As needed rest

Exercise 9.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
3 sets
10 reps
As needed rest
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