When Hugh Jackman tweeted his workout pics, thousands of people re-committed themselves to getting fit. Lucky for you, we’ve got The Wolverine Workout right here. This grueling routine comes thanks to Mike Ryan, Hugh Jackman’s personal trainer.
But if you want Wolverine’s body, you’ll need to get to a gym. Like Hugh says, “If the bar ain’t bending, you’re just pretending.” You’ll need cardio equipment and free weights. And a lot of commitment. This workout doesn’t play around.
#1 Start in the Morning
Ryan recommends that you do your workout in the morning. He points out that, “‘Research suggests that people who train in the afternoons consistently do workouts of far less intensity than those who do train in the morning.”
If you plan to stay committed you’ll get up early. Having an early work day is not an excuse. Ryan says that when Hugh has to be on set at 6am, they get started at 4am.
Have trouble getting up in the morning? Stick this picture on your alarm clock. If you want this body you may have to get up in the wee hours.
#2 The Static Lunge Jump
Assume the lunge position. Jump into the air as high as you can. Switch legs in mid-air and land in another lunge.
This static lunge jump takes a lot of energy. The idea is to keep jumping until you can’t go anymore. When your legs are shaking or unwilling to launch you in the air, you’re done.
Now, rest for two minutes. Stand or walk around slowly while you regain your energy. Then go in for another set. Again, jump until you can’t anymore.
#3 Jump squat
Stand straight with your arms at your side. Drop into the squat position quickly. Then immediately explode-jump off the ground.
The more power you put into this exercise, the more you will get out of it. Again, repeat this exercise until you can’t anymore. When your legs just can’t anymore, it’s time to rest. After two minutes, go again. Do your second set until your legs scream “uncle”.
#4 Weight Plate Get Up
Grab a weight, lie on the floor and hold it against your chest. Tuck your knees to your chest and roll forward until your feet are flat on the floor. Lie down again and repeat.
To keep a good grip on the weight, cross your arms over it. A mat on the floor will protect your lower back.
This is another go ’til you stop situation. Once you’re too tired to continue, you can stop. There’s no need to repeat this set after a break.
#5 Stiff-Leg Deadlift
Hold a barbell with your hands and feet shoulder-width apart. Bend forward at your hips, keeping the natural arch in your back — don’t bend your knees. Stand up straight, then repeat.
Once again, lift until you just can’t go anymore. And remember, posture is important. Make sure to keep your knees straight, but not locked. Keep your arms straight. Continue to look straight ahead of you when you lift up and bend down.
#6 Weighted Lunge
Hold a dumbell or kettlebell in each hand. Take a big step to lunge forward. Go deep enough so that the knee behind you brushes the ground. Return to the standing position and repeat with the other leg.
Keep going until you can’t go any more. With each lunge, pay attention to your form. Step widely enough so that your back knee brushes the ground. Don’t let the front knee go past the toes on your front foot. Always keep your arms at your side. Don’t let them swing.
#7 Cool Down
You’re done with the hard stuff, but don’t sit down yet. Walk on a treadmill set at a 6˚ incline at 4mph. Keep going for 20 minutes.
The cool down is important. Ryan says it will help you recover from your warm-up more quickly. That’s because walking breaks up the lactic build-up in your legs.
After you’re done with you’re warm-up, it’s time to eat. What you put in to your body is just as important as what you ask of it. Skip out on the diet and you’ll build less definition.
#8 Eat Often
Mike Ryan puts Hugh Jackman on a simple diet that just requires him to eat often. Hugh eats at least six small meals a day. The regular energy gives him the fuel he needs to build the muscle he burned earlier in the day.
For the best results, plan the week’s meals ahead of time. Cooking six or seven meals a day just takes up too much time. Chop it, portion it, and put it in Tupperware. Label each container with the day and the meal. Stick them in the refrigerator or take them to work for easy access.
#9 Eat What You Like
Mike Ryan says it’s important to fill your meals with what you like. Ideally, have protein with each meal to help build muscle. Pair that protein with fruits, grains and vegetables to get the vitamins you need.
If you can, buy organic. Mike Ryan says to stay away from processed meats. Also steer clear of foods that have had their calories artificially lowered. Anything 99.9% fat free is a no-no. If you want low-calorie foods, stick with fruit and vegetables.
#10 Supplement
Natural sources of protein are an important part of the Wolverine workout. If you can’t find natural sources, processed meat still isn’t OK. Ryan suggests using a protein powder or a supplement as well.
Look for supplements that are high in amino acids. Hugh Jackman has amino acids right before his workout and right after it. They give you the quick protein boost that you need to fuel and recover muscles.
Later at night, have a slower-acting protein. Ryan recommends cottage cheese. It will help your muscles do their PM recovery work.
#11 Drink Water
According to Ryan, you shouldn’t really be drinking anything else. There’s no need for energy drinks, your healthy diet will replenish your electrolytes. If you’re feeling particularly pooped after a training session, drink coconut water.
Soda, fruit juice, and other sugary drinks are off-limits. You may even want to take the opportunity to wean yourself off of coffee. Your new Wolverine Workout will supply all of the energy you need.
Don’t be afraid to just go cold turkey. Use the Wolverine Workout as an opportunity to turn over a new leaf.
#12 How Long Will It Take
It takes time to build muscles. Don’t expect progress overnight. Ryan says this workout is all about evolution.
When Ryan started working with Hugh Jackman, he called him “chicken legs”. Hugh has come a long way since then. Ryan has been working closely with Hugh for almost 20 years.
It won’t take you that long to build a Wolverine body. But it’s better to think about it in terms of starting a new routine. It will take several mornings of dedication before you’re strong enough to fight off mutant bad guys.
