The Mark Wahlberg Workout
Mark Wahlberg is simply one of those guys who have been genetically gifted with a beautiful body. Some people even say that his physique somehow gave him a great advantage in terms of his music as well as movie career. If you are wondering if the Mark Wahlberg workout can help you gain the same muscle tone, then you should also be willing to invest as much time as he has in the one place which has literally kept him off the streets and jail; the gym. Through discipline and hard work, he used the gym to improve himself and become better.
He spent almost every day hanging in the gym not to try out some fancy celebrity workout but rather to do it the old fashion way which is through motivation and dedication. Lifting heavy weights is an integral part of the Mark Wahlberg workout with very little emphasis on cardio exercises. This means that running on a treadmill or using a stationary bike would basically be relegated to warm-up activities.
Another big secret of his workout plan is that despite his incredible abdominal muscles, he does not do any crunches. That may have raised some eyebrows but what this simply means is that lifting heavy weights can develop your abdominal muscles as well.
What this translates to in the actual workout plan is you are lifting heavy weights for at least 30 minutes each day for at least five days every week. This kind of discipline and hard work will allow you to target two to three body parts every day. What is more is that you are not just simply targeting the body parts but hitting them fast and hard. The Mark Wahlberg workout works because it does not integrate any long breaks. If you are going to lift for 30 minutes it will be continuous in such a way that you are almost out of breath. You hit every muscle group for that day with full intensity which will allow you to maximize your regimen.
Lifting heavy weights with intensity is a secret ingredient and only changes drastically on days when Mark Wahlberg has a commitment to shoot for a movie. In some instances, the workout plan becomes diverse depending on any role that he will play. There was one time that he was cast to be a hockey player so on top of lifting weights, the Mark Wahlberg workout incorporated hockey in the daily regimen. No matter what changes happen in the workout plan, one thing is constant; lifting heavy weights will also be a part of his routine.
When Mark Wahlberg played the role of a boxer in The Fighter, his routine began to incorporate skipping with some sets of squats to get more tone and strength in the legs. He made use of a power plate to make his muscles work even harder. A Speed bag, heavy bag, and floor to ceiling bag routine were also incorporated into his workout plan. This was followed by 10 rounds of sparring. What is incredible is that he showed his tremendous conditioning because after all these activities he still had some energy left. The incorporation of these routines also allowed other body parts to improve and benefit more.
Lifting heavy weights followed the boxing routine by including a 35-pound weighted vest into the exercise. Overall, the Mark Wahlberg workout is short but extremely intense with the inclusion of super sets with very minimal breaks. The workout plan is likewise divided to target specific body parts like the legs, back, and biceps on Monday, triceps, chest, and shoulders on Tuesday, and legs and biceps on Wednesday. Two days of rest follows after three days of discipline and hard work after which he begins the three-day routine again.
In order to target some body parts like when he played the role of a boxer, he needed to strengthen his core. He used 15 repetitions of push-ups followed by 15 repetitions of McGill curlups for each leg. This is done by lying face up with the right leg straight and the left leg bent to allow the foot to be squarely on the floor. Place your palms under your arched lower back.
You then proceed by lifting your head and shoulders without bending your back. Hold the position then lower yourself back. Side crunches are next on the workout plan with 15 repetitions for each side. You need to lie straight on your left side while bracing your feet against a heavy object or the wall. Your left hand should be on your chest with your right hand on your nape. Begin by crunching your body towards your hip, holding the position then going back to the start.
After completing the side crunch, you proceed with the hip-up which requires 10 repetitions for each side. You lie on the left side of your body and prop up your body using your left elbow and forearm. Make sure to keep your knees straight for this part. Slowly raise your hips until your body becomes parallel to the ground with your body forming a straight line from the head to the ankles. Hold the position and slowly go back to the original position.
The medicine-ball twist which requires 15 repetitions is next. The ball should be at chest level with the arms extending straight out. Rotate your arms as far as you can to the left, then to the right to complete one repetition. Do this as fast as you can without moving your body. All of these exercises complete one circuit. To complete your workout plan for the day, you must do two to three circuits to positively impact the different body parts.
