Work Out Like Hollywood’s Hardest Worker, Mark Wahlberg, With This Routine

Here's how Wahlberg remains one of cinema's most in-shape actors at nearly 50
08:00, 13 Jan 2021

Mark Wahlberg hits the big 5-0 this year, and in those five decades the man from Boston, Massachusetts has cemented himself among Hollywood royalty and as one of the big screen’s go-to tough guys. From his early days as rapper Mark E. Mark to Oscar wins, Wahlberg has been a mainstay in cinema for a generation and for good reason, the man works damn hard to stay on top, both physically and mentally.

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It’s not easy to be on top though, and Wahlberg’s gruelling daily routine has become a thing of internet legend. The 49-year-old rises at half two in the morning and goes to bed at half past seven in the evening every day, squeezing in two workouts and seven meals or snacks, nearly every single day. Jeez. Now, nobody’s expecting you to get up well before the crack of dawn like Wahlberg but there’s definitely a few things we can learn from the Boogie Nights actor’s workout. Below we breakdown one of the routines that Wahlberg used in preparation for his role in 2018’s action/thriller Mile 22

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The Warm-up

- Supine band overhead hold: 2 to 3 minutes

- Hip bridges with band pull aparts: 1 to 2 minutes

- Push ups to mountain climbers:  2 to 3 minutes

- Cardio: 2 to 3 minutes

The Workout

- Barbell floor press with dead bug: 3 sets of 12 to 20 reps

- Single-leg band Romanian deadlift: 3 sets of 12 to 20 reps

- Farmer’s Walk: 50 to 100 metres

- Kettlebell deadlift: 3 sets of 12 to 20 reps

- Half-kneeling unilateral overhead press: 3 sets of 12 to 20 reps

- Figure 4 stretch: 2 to 3 minutes

- Battle Ropes: 5 rounds of 30 seconds on, 30 off

- Sled Push: Until failure

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