Arm and Leg Workout | Train Like a Celebrity

Hi everyone, I'm Fitness Trainer Deep. I'm here today to talk about some of my training and how it has differed over the years.




I am going to show you some of my movements with my trainer that apply to my weights regime. Every morning, I started with fasted cardio, and then I did a weight training regime that happened whenever I could fit the workout in with my schedule. And I am going to show you some of those movements now. 

LEG WORKOUT

I was doing. - Absolutely, and really with all the stunt work he's doing the key foundation movement we're going to incorporate is the Romanian deadlift to strengthen the posterior chain. 

He's doing a four-second negative with this and then a two-second pause at the bottom and then coming back up and contracting the glutes. And the whole key here is just maximizing time under tension so he's able to fatigue the muscles more but not overstress his nervous system and his adrenals. 

Yeah, which helps because the days are long and it's important for me as an actor to go through all of this, whether it be in the morning or the evening, and still have the ability to come to set and perform to the highest level. To have the endurance to do all the stunts without getting injured and to have the neurological capacity to be a great partner to my show owner. 

Romanian deadlift dumbbell with Brand 
3 Sets of 10 Reps

Make Sure Keep Your Core Tight

He's doing a four-second negative with this and then a two-second pause at the bottom and then coming back up and contracting the glutes. What we do with this technique here is I have him utilize a hip circle above his knees. So basically with incorporating that, he's activating his glute medius and really keeping the glutes activated and fired the whole time. 

Hyperextension
3 Sets of 10 Reps

Make Sure Keep Your Core Tight


So the next exercise we utilize in here is the hyperextension. We're actually doing this on a glute-ham machine which is going to be more challenging than a traditional hyperextension machine. And what we are focusing on here is isolation, really contracting the glutes at the top, holding each repetition for two seconds. You're really continuing the conversation of making sure the posterior chain is as strong as possible. When it comes to the posterior chain and the kind of stunts I have to do, especially when its pirouettes with swords, anything which is based upon one leg movement where a knee can have a bad injury if you don't have that good mediates engaged or the posterior chain, this stuff is what saves 

And the focus here is again on isolating the posterior chain, really activating the glutes and the lower back. He's performing the repetitions by pausing at the top for two seconds and really squeezing and engaging those glutes. And then his hands are behind his head which actually makes the movement a little bit more challenging, engaging a little bit more of the erectors as well. 

Oblique Static Hold
3 Sets for 30 Seconds

Make Sure Keep Your Core Tight

Another key to training here is really focusing on core strengths. So this movement we are doing here is on oblique static hold. And what he's doing here, he is extending his arms, he is holding in his core tight and basically what this is allowing us to do is activate the transverse abdominals and the obliques at the same time. He's also keeping his glutes engaged. By extending his arms out and then inward, he is making the movement even more challenging. So typically what we'll do it, he'll hold it out here for about 30 seconds and then he'll go into extensions. - And with this especially, this helps with, one, endurance when I have to do a fight scene over and over and over again with a sword, if I'm using a real sword, real weighted sword. It's very heavy and requires lots of endurance to do the moves safely and perfectly each time. And also allows for nice explosive movement which is, which is very typical 

SHOLDERS

3WAY SHOULDER RAISE
3 Sets of 15 Reps 

Squeeze your shoulder, blades, Glutes, and Abs

Raise the dumbbells to shoulder height


The key for the training was to really focus on the shoulders, making sure the shoulders were strong and then also that muscular endurance is there for the shoulders. This movement here is a variation of side laterals and front raises. So each repetition is actually three repetitions. He's starting out in the traditional side lateral for the first rep and then he's coming a little further forward for the next one and then doing a traditional front raise for the next one. So this allows us to target the medial deltoid and the anterior deltoid in one movement. 

All-day long over and over and over again every day it really does help to have the muscular endurance in the shoulders and the strength to be able to move in explosive movements. And also control because when you're filming fighting, you are not going through for kill strikes. You're pulling the blow at the last second but you have to keep that speed up, between the striking moment and the stopping moment to make it look realistic. And so the extra strength and endurance in the shoulders really help with that. 

FRONT SHOULDER RAISE
3 Sets of 15 Reps 

Squeeze your shoulder, blades, Glutes, and Abs

Raise the dumbbells to shoulder height

We starting out in the traditional side lateral for the first rep, then he's coming a little further forward for the next one and then doing a traditional front raise for the next one. 

BICEPS

So this exercise we are performing here is going to be a dumbbell curl alternating from a static hold. Yeah for the sword work in particular, again it's, what this really helps with is my forearms. That constant time under pressure, when you're holding a sword, the first few takes are fine but when you're in to take 16 of the day and you're doing very complex movements with your wrists, your, your forearm does start to die and then you'll end up throwing swords across the room rather than making a swing. And so it does make a big difference to have that muscular endurance in the forearm especially. With horse riding also, this can make a difference because if you have a particularly powerful horse, whether it be a stallion or anything else, which is really really going for it, to have that necessary have back on the bit, it does help, it does help to have extra strength there. 

HALF ISOLATE ALTERNATE DUMBBELL CURL
3 Sets of 10 Reps per arms

What's unique about this exercise is it allows us to keep the biceps under tension for a longer period of time. It allows us to get more activation out of the forearms and then also continue working on that muscular endurance that is so important for his role.

well that's it and what we've shown you today has been a selection of moves that is not a workout in particular but those are moves which we put into workouts depending on which muscle group, or muscle groups, we are working for that particular day. 


The most important thing to remember is that you are you. Everyone has a different genetic makeup, everyone is at a different stage of fitness or training or even has a different amount of calories going in. So you do you and just make sure each workout is the hardest that you can do it. Don't look at the person next to you, just work out whether you worked as hard as you could for that workout. 

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