Beyond Hemsworth, Johnson and Wallberg, there are new shredded action heroes in town.
If you’ve never seen Alan Richson starring in the new Amazon Prime Video series ReacherWhere did you go then? Based on the best-selling book by author Lee Child, the series tells the story of a former U.S. gendarmerie drifter called Jack Reacher who realized he was involved in a deadly plot.
But before Reacher At the premiere, we caught up with the stars of the show and looked exactly how he was jacked to play Jack.
In an exclusive interview with Men’s healthRichson explained that it took eight months to prepare for that role, so he built a gym at home, started weightlifting, and consumed a lot of calories. “It was a full-time job trying to eat enough to be bulky for this role,” he says.
But before that, Ritchson says that the five simple weight exercises he’s been using for decades provided the basis for the weight of the leecher. You can see exactly what they are under, and you can see a handy 30-minute AMRAP to take on them and prepare them to be torn like a leecher by fitness editor Andrew Tracey.
“These five are the central foundations of my routine, which has been the case for decades, and they have helped me a lot,” says Richson. “”[With these exercises] You can still bloat and size, and you’re doing it in a safe and comfortable way. “
Dip
How:
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Grab the bar at the dip station with your palm facing inward and your arms straight.
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Slowly lower your elbows until they are at right angles so that your elbows remain pressed against your body and do not flare out. Return yourself to the top and repeat.
Ritchson says: “I did 1 billion dips a day. This is one of my main exercises and I do it in almost every workout, so I start or end with a few dips. I just love it. What can they do for their physique? “
Tracy says: “Comparable to the chest-building power bench press, the dip also works hard on the triceps. Raise your legs in front of your body for a core building bonus.”
Pull up
How:
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With your palm facing away from you and your arms fully extended, grab the upper bar. Your hands should be about shoulder width apart.
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Grip the shoulder blades together, exhale, move your elbows toward your hips, and bring your chin over the bar. It descends under control and returns to the starting position.
Ritchson says: “If you hang 25 times, your abdominal muscles will be tight … so one stone will kill two birds.”
Tracy says: “Build the muscles of the upper back and biceps while challenging the grip and core. This is a seriously functioning move and a sign of upper body strength. “
Sprint
How:
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Keep your torso upright and your shoulders behind, keeping your top speed and running hard from the middle of your foot on each stride.
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Make sure your breathing is rhythmically controlled to avoid burnout. Inhale through the nose and exhale through the mouth. Cover 80m while keeping pace until you cross the line.
Ritchson says: “Many people want to skip aerobic exercise, but they need to train their heart like any other muscle.”
Tracy says: “By burning calories, building stamina, and training your leg muscles without necessarily adding size, sprints are a great option for building a more athletic build. “
Abs exercise
How:
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Bend your knees and lie on the floor with your hands lightly touching your head.
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Engage the core and lift your upper body until your chest is almost in contact with your knees.
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Return to the starting position and repeat.
Tracy says: “A classic that builds the abdomen. To focus on the abdominal muscles and avoid overworking the hip flexors, push your hips back to the ground and sit down all the time to avoid maintaining core tension. “
push ups
How:
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Starting from the board position, slowly lower your chest toward the floor, making sure your abdominal muscles are tight and your spine is in a neutral position.
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Slowly push it back to the starting position. It’s one person in charge.
Tracy says: “For what’s called a “mechanical drop set”, try doing these after dipping. You can move the same muscles, but from a slightly “easier” angle, so you can pump your chest, triceps, and shoulders over and over again. “
Reacher’s 30-minute AMRAP
Ready to train like a leecher? Complete as many rounds of the next circuit as possible in 30 minutes (or no matter how long). That way, if you find yourself fighting five guys in a prison quarrel, you know you’re ready.
“For 20 years, all I’ve done so far is this routine of rushing to a nearby park, doing push-ups, pull-ups, dips, abs, and sprinting home in the meantime,” says Richson. increase.
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Pull-up x5
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Dip x10
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Push-ups x15
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Abs exercise x20
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200m sprint
Reacher can now be streamed on Prime Video.
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