FITNESS

Jason Momoa’s Aquaman Workout: Day 3 Legs

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    For six months Momoa and Abdelhamid undertook a basic three-day split routine that alternated between pushing muscles (chest, shoulders, triceps), pulling muscles (back and biceps) and legs, with core work at the end of each session. “We would usually lift at least four days a week and climb at least three days a week,” Abdelhamid says. Use this three-day regimen to build a body that can part seas and move mountains. Here’s part 3. Before starting, remember to warm up!

    Total body warm-up: Concept2 SkiErg, bear crawls, sled pulls and drags, kettlebell work 20-30 min

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    Kettlebell complex: goblet squats, stiff-leg deadlifts, kettlebell swings. 10 reps
    each, progressing in weight with each set.

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    Sled push: four rounds of 50m.

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    Bulgarian split squat: three sets of 8-12 reps.

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    Single-leg box squat: three sets of 8-12 reps.

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    Leg extensions triple drop sets: three sets of 10-15 reps.

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    Leg curl: three sets of 10-15 reps.

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    Here’s the core workout he does after each daily workout.

    CORE:
    • Plank variations: 30-60 seconds each.
    • Rope crunch: drop sets of three sets of 10-12 reps.
    • TRX plank: 30-45 seconds.
    • Med ball crunch toss: three sets of 15 reps.
    • TRX knee tuck: three sets of 20 reps.
    • Hanging leg raise: three sets of 15 reps.

    Check out day 1, where he trained his pulling muscles, here.

    Check out day 2, where he trained his pushing muscles, here.

    Aquaman is in cinemas now.

    This article originally appeared on the December 2018 issue of Men’s Health Singapore

    By Ben Jhoty; Photography By Damian Bennett

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