The new Hollywood hunk of “The Hangover” and soon to be appearing on the remake of the 80’s classic, ”The A Team,” is taking audiences by storm with his sexy, sleek physique. Bradley is a man who guys want to be and woman want to date (just ask Rene Zellweger!!!). While Bradley certainly has many great qualities, his rocking body certainly stands out as a strength. How does he stay in tip top shape? He is a regular gym rat, training at the gym 5-6 days a week and has reportedly chosen sprinting as a way to burn calories. For example, Bradley sprinted “The Grind,” a famous trail outside of Vancouver that shoots up 2,800 feet of mountainside in about 37 minutes when he was in town. Besides discipline, the key to Bradley cooper’s success is most likely that he hires experts to provide him with a game plan and some structure to his workout program. This is huge. Anyone who wants to be or look the best at anything understands that a coach is critical for knowledge, motivation, or both. If you don’t have the pocket book to hire a trainer, at minimum do your research on the best workouts and exercise with a friend or family member who will hold you accountable and give you additional motivation and who will push you to the next level and keep you on track.
Here’s an example of a Bradley Cooper type workout:
Step 1: Warm-up for 10 minutes at 65-85% of your heart rate to break a sweat on the Bike. While warming up, prepare yourself for the workout to come. Focus on being in the moment.
Step 2: Move to the first weight training circuit. The goal is to do as many sets as you can in 10 minutes. Rest is only allowed if needed.
Step 3: Hope onto the treadmill for 10 minutes of interval training where you’re sprinting all out for 30 seconds followed by a real light jog for 1 minute. Then repeat that sprint for 30 seconds, back to the slow jog, etc. etc. Repeat this cycle of sprinting/jogging for 10 minutes total. Wow! I’m already exhausted just thinking how intense this is, but this workout will knock the fat right off your body and that’s just the first half the program.
Step 4: Move to the second weight training circuit. The goal is to do as many sets as you can in 10 minutes. Rest is only allowed if needed.
|DB Step ups||8-10||X||0||Hold||1 min||X|
|Stiff leg deadlifts||8-10||X||0||Hold||1 min||X|
Step 6: Finish with 10 minutes of core exercises going through them all in 10 minutes.
|Swiss ball jack knifes||8-10||X||0||To failure||1-1-1||X|
|Swiss ball torso twists||8-10||X||0||To failure||1-1-1||X|
|Super mans||8-10||X||0||To failure||1-1-1||X|
|Side Planks||8-10||x||0||To failure||1-1-1||X|
There is no real secret to Bradley Cooper’s workout- just plain hard work and hitting the gym with some serious intensity. You keep up this workout you will look like a machine and feel like one too. I promise there won’t be a head that doesn’t turn on the beach to stop and say wow.
Key: tut = time under tension the first number correlates to the negative(eccentric) phase of the movement, the middle number is the pause at the bottom of the exercise and then the last number is the time it takes to move the weight up in the (concentric) movement.
X or XOX = as fast as possible with good form.