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Hugh Jackman attributes his great physique to the hard core training he has from Gunnar Peterson. There are many celebrities who have been trained as well by Peterson including Bruce Willis and Jennifer Lopez. He concludes that weight training should be fun and avoid the monotonous routine.
Here’s how he made Hugh Jackman’s physique suiting for his hit role in the X-men movie series.
For the Legs and Shoulders:
Note: for each exercises on every circuit an 8 to 12 repetitions is required. Before proceeding to the next level of exercise or station make sure to ride an Airdyne bike for about 2 minutes.
- Squats – Rest a weighted barbell on your trapezius behind the neck. Set your feet with a shoulder-width distance and the heels flat on the floor. The hips are slightly arched back and the knees placed behind the toes. Push your heels once the thighs have been past parallel to the floor. Push your body up and breathe out after passing the mid-point of the ascent.
- Calf Raises – use a single-leg calf machine or a step. Position the dumbbells on the side while working on the machine.
- Medicine-Ball Chops – lie down and extend your arms over your hand holding a 10-pound medicine ball. Bring the ball up together with your left leg and let them meet halfway. Go back to the original position and this time lift the right leg. Perform 12 repetitions for each side.
- Rear Deltoid Machine – Sit with your chest facing the machine and maintain a straight back. Hold the handles and pull them apart, bringing the handles behind your shoulders and the arms extended. Bring it back to the original position and do some repetitions.
- Situps – Lie on the floor. Bend the knees to a 90-degree angle and place your feet flat on the floor. Tuck your hands behind the head and elbows onto the sides. Tuck your chin in and tighten the abs. Push yourself forward until the chest begins to touch the knees. Roll back down into the original position.
- Stair Climbing – do 30 steps up and down the stair climber.
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For the Back and Biceps:
Note: Perform 8 to 12 repetitions for every exercise on this level. After you have completed this level jog for about 2 minutes on the treadmill inclined by 2 percent and with a pace of 3 to 4 miles an hour.
- Gorilla Pull-Ups – Hang from a pull up bar and bend the knees to a 90 degree angle. Pull your knees up to your chest and curl your body up aligning the spine parallel to the ground. Go back to the original position and repeat.
- Vertimax Jumps – this is for enhancing a vertical jumping movement. If this machine is not available jump as high as you can and perform a push up when you get down.
- Fat-Bar Curls – If this thick bar is not available, wrap a towel around a regular bar.
- Jump Rope – Put your weight on the balls of your feet and the knees bent slightly. Hold the rope and the elbows close to your body. Jump only to an inch high. Make small circles with your wrists to move the rope around. The heels should not touch the ground.
For the Chest and Triceps:
Note: Repeat the exercises for this level for 8 to 12 times. After completing the entire level, punch on a heavy bag for about 2 minutes. Do some stretching and hit the showers.
- Standing Cable Fly – Stand in between the cable-crossover station. Pull the pulleys down until they are right in front of your abdomen. Go back to the original position and perform some repetitions.
- Standing Cable Press – Pull the bar of the lat pull-down machine down to the thighs. Bring the bar up to the chest and push it back to your thighs. Repeat.
- Standing Triceps Extensions – Place a barbell over your head with the hands at a shoulder-width distance. Bend the elbows to bring the barbell behind your head and bring it back up. Repeat.
- Wood Chops – Hold a 10-pound ball medicine ball as if you are going to chop wood and you’re holding an ax. Start “chopping woods” and repeat for 8 to 12 times for each side.
- Barbell Push Press – With an overhand grip, hold the barbell to a shoulder-width distance. Keep the feet to a shoulder-width distance and bend the knees a bit. Pull the barbell until it reaches your collarbone. Set the torso upright and dip the knees and use the legs to support bringing the barbell over your head. Go back to the original position. Repeat.
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Choose from jumping jacks, running, walking on the treadmill, riding a stationary bike or other forms of cardio equipment for about 10-minute warm up before performing the rest of the routine for this workout.
Do not pause until you have completed the entire movements. Before going for the repetition, rest for 1 ½ minutes. This workout is recommended to be done only once a week in place of your usual chest and biceps workout.
For the Chest or Cardio Circuit:
- Barbell Bench Press – Lay on the bench with your back. Remove the bar from the rack and position it above you with the arms stretched. Lower the back to chest level for a count of three. Push the weight back up or to the starting position at two counts.
- Explosive Push Up – In a push up position and the arms extended, tighten the abs. Lower your body by bending the elbows to chest level or an inch off from the ground. When returning to the original position push your hands off the floor or aim to jump back up through your hands.
- Cable Crossover – Between cable stacks, stand with the arms placed at the sides. Grab the stirrup handles that are linked to the pulley cables. Step forward with one foot in front of the other to about 18 inches. Pull the handles forward until the reach your chest area. Clutch the pecs hard for two counts.
- Hanging Running Man – Hold on to the handles of two parallel bars. Stand upright with the arms extended and elbows locked. Lift the left knee towards the chest. Upon lowering your left knee raise the other knee. Try this routine while cycling for an intense workout
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For the Biceps or Cardio Circuit:
- Standing Barbell Curl – At standing position, hold the barbell with an underhand grip and the hands at shoulder-width distance and an arm-length from the thighs. Round the bar forward to shoulder level. Bring it down and keep the upper arms motionless at the sides.
- Preacher Curl – Sit on the preacher curl equipment and put feet on the floor. Rest the upper arms on the pad that the top settles on the armpits. Stretch down, holding the bar in an underhand grip. Lock the wrists until they are aligned with the forearms. Hold the body steady when you lift the bar in front of the shoulders. Squeeze the guns at the top. Bring the weight back to the original position.
- Mountain Climber – Start from the push up position. Raise the right knee at the right side of the chest. Bring the left leg in front as you extend the right leg backwards. Alternately run on the floor as if running for the Olympics.
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Some sports demand very little strength and speed in movements that may not be as much when compared to those needed for an NFL games. This type of workout is not only aiming to benefit men who love to play ball on Sundays. This is for an enhanced strength and muscle development provided by performing an accurate fitness regimen.
The Dwight Freeny Workout works on various muscle types in order to give a person the ability to lift heavy weights. One would be able to shed off unwanted fats and put muscles in its place. Challenge yourself and work at a higher pace.
This workout is recommended for thrice a week sessions or a day of rest for every sessions. Make sure to perform the exercises prescribed for this workout before moving on to the next one. Repeat every exercise for as much as 12 repetitions and add more weight to intensify the workout.
Start with the warm-up exercises. Perform a set for dumbbell power squat and dumbbell bench press.
- Dumbbell single-leg Romanian deadlift (2 or 3 sets) – On a standing position hold a pair of dumbbells across your thigh and the feet should be at shoulder-width distance. Lift a foot and bend slowly maintaining a straight back. Lower the weights while the raising the leg behind. Then return to the original positions and perform several repetitions. Do the same steps for the other leg.
- Dumbbell stepup / reverse lunge (2 or 3 sets) – Stand 6 inches from a bench while holding a pair of dumbbells. Position your left foot on the bench and push up until the left leg is straight and the right knee should be at hip level. Return to the original position just until the knee is touching the floor the right knee is at a 90 degree angle. Do the same steps for the other leg and this would count as single repetition.
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- Dumbbell power squat (2 or 3 sets) – Hold the dumbbell at the sides parallel to the arms. The feet should be at shoulder-width distance from each other. Bend the knees slightly maintaining a straight posture for the back and the eyes fixed ahead. Lower the body slowly into an almost-sitting position in a chair. Pause for a few seconds then stand up on your toes and move the shoulders. This counts as one repetition.
- Dumbbell bench press (2 or 3 sets) – Lie on your back against a bench and hold the dumbbells with palms facing front. Level the weights a little bit over your chest. Pull the weights down at the side of your chest and pause before pushing them back up.
- Dumbbell two-arm row (2 or 3 sets) – Starting on a standing position, hold a dumbbells for ach hands and place them at your sides gripping with the palms facing each other. Bend the knees slightly to bend the body forward from the waist. Pull the weights up with the body suspended at this position then lower the weights again.
- Dumbbell alternating incline bench press (1 set) – Lie your back on a bench and hold a pair of dumbbells, palms facing front. Put your arms straight above the chest. Lower the left arm slowly towards the side of the chest and maintaining the right arm at an extended position. Push the weight up using the left arm and the right arm low then back to the original position.
- Cable underhand pulldown (1 set) – Sit on a cable pulldown machine. Hold the bar by underhand grip and setting a shoulder-width distance from each other. Move the arms to pull the bar down up to chest level. Pause before returning to the original position.
- Diagonal hand-to-toe touch (2 or 3 sets) – Lie your back on the floor and bend your right leg at a 90-degree angle. Keep the left arm towards the side and position the right arm diagonally over your head. Manage a straight back while lifting the left leg and meet with the right arm in the middle level of your body. Go back to the same position and perform the necessary repetitions.
- Side plank with touch (2 or 3 sets) – rest on the left side of your body on the floor with your left forearm supporting your upper body. Put your hands behind the head bending the right arm. Lift your hips and hold the position for a few seconds. Twist your body to allow the right elbow to touch the floor maintaining the hips backward. Repeat until repetitions have been made then prop the body on the right side.
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The workout Daniel Craig did have made him fit for the 007 agent role, James Bond. Here’s how he did it:
- During the first day of the week, a full-body power circuit movements. This is composed of seven muscle workouts that are done in 3 circuits with 10 repetitions for each. And all throughout the week it would be a workout for the chest, arms, shoulders, legs and other muscle parts.
The Power Circuit is done in 3 sets with 10 repetitions for each exercise. So what are these exercises?
- Clean and Press – stand with feet at shoulder width distance from each other. Place the barbell in front. Start bending the knees and hips with an overhand grip of the bar. Push the thighs forward and raise the bar. The legs would be widely extended at this point. Pull bar up to chest level while height bending the knees. Swing the elbows forward and catch it at the shoulders. Do not pause and continue with the bending of the knees and pressing the bar over your head. Repeat the same procedure.
- Weighted Knee Raise – Put a dumbbell between your feet while sitting on a Captain’s chair. Contracting the abs, bend the knees up leveling with your diaphragm. Hold the position and count for a few seconds before returning to the original position.
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- Weighted Stepups – Hold 2 dumbbells while standing and the left foot on a bench. With a straight posture, push your body up standing on the left foot and bringing in the right to the bench as well. Step down and do the same steps without pausing. Keep the shoulders back. Once the number of repetitions has been done start again, this time with the right foot on the bench.
- Pullup – With an underhand grip, hold a bar with hands at shoulder-width distance from each other. Hang and start pulling your body up until the chin touches the bar. Lower your body to the original position and repeat the same steps. Do not sway your body when you start going down the bar.
- Incline Pushup – Position into a push up style, the hands flat on the floor at shoulder-width distance. Settle the feet on the bench and point on your toes. Keep the back straight and start bending the elbows until the chest almost reaches the floor. Bring the body back into the original position and do some repetitions.
- Triceps Dips – Position the body on parallel bars then lower the body to a position wherein the upper arms are leveled to the floor. Push back into the starting position with the elbows straightening up but not locking. Lower the body slowly and perform repetitions.
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Celebrities who have tried the 300 Workout were impressed at how it was able to develop and enhance the endurance of the muscles. In this manner, they were able to build muscles fast. It involves 300 repetitions of 7 different exercises.
Gerard Butler was one of the many who have undergone this workout. There are 3 stations for involved in the 300 Workout.
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First, do some warm-up exercises on the treadmill for about 3 minutes followed by some stretching.
The first station (Station A) is made up of dumbbell bench press and pull-up
- Dumbbell Bench press – With your back lying on the bench, hold a pair of heavy dumbbells with arms extended forward. Lower the weights gently to the outside of the chest and pause. Back to original position.
- Pullup – Set hands a shoulder apart over a chinup bar, pals facing front. Hang with stretched arms then pull your self up with the chest almost to the bar.Bring back to original position. Do this for about 10 times.
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For the second station (Station B)
- Lat Pulldown – Sit on this workout station and take the bar by an overhand grip. The hands should be a shoulder width apart. Keep a straight posture then pull down your shoulder blades and pull the bar to the chest. Allow bar to rise and do some repetitions.
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- Dumbbell Shoulder Press – Hold dumbbell with shoulder height and palm facing the body. Push the weight up and lower it gently. Repeat and perform on the other hand with the same number of repetitions.
- Dumbbell Incline-Bench Press – lie on an incline bench and hold the dumbbells with palms facing forward then let it rest at the sides of your chest. Push the weights forward. Lower it and do some repetitions.
- Dumbbell Single-Arm Row – Place a dumbbell in your right hand. On a bench, position the left hand and left knee. Pull the dumbbell using your upper-back muscle to move up and down. Lower the weight gently. Do a number of repetitions and perform with the left hand afterwards.
Final station (Station C)
- Standing Barbell Curls – Hold the barbell with an underhand grip while standing. The hands should be shoulder-width apart. Bring the bar up in front and above the chest. Bring it down. Put your arms back against the sides. Repeat.
- Standing Cable Press – Stand at a lat pulldown machine. Use an overhand grip to pull down the bar to your thighs. Without moving the upper arms, bring the bar to your chest gently. Moving the triceps, push the bar down again to your thighs.
- Weighted Pendulums – sit and bend your knees at a 90 degree angle. Secure the dumbbell with both hands across the chest. Lower your back to the floor giving 6 seconds to do so. Bring the body back to original position and repeat.
For cool down exercises do a two-mile run on the treadmill.
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The Stability Ball has been around for a very long time and is considered to be a fun way to keep the body in fit and in shape. Its use has also been attributed to achieving those six-pack abs you would often see from celebrities. It’s also a convenient exercise tool since you can inflate and deflate it anytime and bring it along during your out of town trips and vacations.
The Stabilit Ball is effective in increasing the amount of workouts you provide for the abdominal muscles and strengthening of the lower back area. If one would practice this workout daily, the results would definitely be visible in just a month’s time. |
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Here are some simple exercises you can perform using the Stability Ball:
The Plank – You begin by holding your hands together and positioning your elbows over the ball. Let the body hold a straight position with the toes and shoulders parallel to each other. Contract the abs and hold the body in this position for about 10 seconds and gradually increase the holding period for up to 30 seconds. Do this twice.
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The Crunches – Hold a sitting position on top of the ball with the feet flat on the floor. Move your body forward until the hips is almost leaving the ball and the back is lying over the ball. The feet should be a shoulder width apart so as to maintain balance and the hands clasped behind the head. Maintaining the hips and lower body motionless, crunch forward then lift the shoulder blades away from the ball. Hold it at top position for a second before gently lowering the back to bring the body into the starting position. Perform for 2 sets at 15 counts.
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Side Crunches – To begin, put your back and lie over the Stability Ball. The feet should be positioned against the wall or any sturdy objects. Spread your legs apart and the hands put behind the head. Set the body to turn right or left making a 45 degree angles marking the beginning from the ball. Reach the ceiling with the elbows positioned straight up and keeping the elbows away from the body to allow the 45 degree angle fixed while performing the movement. Repeat the same steps a lot lower and slower for the next count. Perform for 2 sets with 15 counts.
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nonie: damn rihanna is a hot chick and i am a girl and i am not gay r a les but she is really skinny and pretty!!
Ray: OVERRATED to say the least …..
Ray: Angelia need to put on some weight. She looks borderline anorexic.
Ray: She looks fantastic after just having a baby. She is always smiling showing her inner beauty.
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