Celebrity, West Point graduate, and star of Fox’s Human Target, Mark Valley, is 45-years old, but is fitter than ever thanks to his workout routine. He trains his core with every move to make the running and action sequences of the action drama Human Target a bit easier. When it comes to his workouts, “[i]t’s all about being efficient and intense,” says his trainer, Dani Scherrer, C.P.T. in this month’s Men’s Fitness. “We also try to make sure he’s not just using one plane of movement. His workout is meant to be very functional.”
Mark Valley’s Workout Routine
Directions: For each exercise do as many as possible in 60 seconds (Like Mark, don’t worry too much about the number of reps or sets). Complete each circuit without stopping and then rest 60 seconds before moving on to the next circuit. After finishing the Circuit 3 (and resting), repeat the three circuits again. Perform this workout routine up to three times per week with at least one day off in between.
Time: 45-60 minutes
- Foam roll (5-10 minutes)
- Circuit consisting of plank, bridge, leg raise, hyperextension, superman
- Indo board squat with medicine ball twist
- Pushups with knee tuck (feet on Swiss ball for increased difficulty)
- Pullups with varied grips (wide grip, cross grip, chin-ups, etc.)
- Lunge with medicine ball twist
- One-legged dumbbell row
- Ab wheel/roller
- Kneeling biceps curl on Swiss ball
- Pushups with hands on Swiss ball
- Rope Climb
- Four (4) 5-minute blocks for a total of 20 minutes
In addition, spend 5-15 minutes stretching while focusing on breathing. This will make you more flexible and help with the muscle repair process (i.e., more gains and less soreness). Many of us skip the cool down after out workouts because we “don’t have time,” but if you get in this habit, you will notice results.
The Human Target Mark Valley return this Wednesday with an all new episode on FOX.
[ad#AdBrite-1 Post Insertion]
Source: Men’s Fitness March 2010 at p.21