BEING CAST AS Adonis Creed in the Creed franchise proved a real turning point for Michael B Jordan. While he’s renowned for having the body of a Greek God, it hasn’t always been this way – his physical transformation has required dedication, consistency and incredibly hard work.
In order to get fighting-fit for Creed a decade ago, Jordan enlisted the help of personal trainer Corey Calliet. The pair have worked closely ever since. Different films have required different physiques: Jordan needed to look like a boxer in Creed, a villain capable of facing off against a hero in Black Panther, and even a Navy SEAL in Without Remorse. Calliet’s programming has therefore proved crucial to his on-screen aesthetic.
‘You can look ripped up but you can move like a robot. The goal [on Without Remorse] was to be able to embody what a Navy SEAL looks like from the way that he moved, the way that he talked and the way that he shoots a gun,’ Calliet told MH. So, in order to tailor Jordan’s training, Calliet added CrossFit-style workouts into the mix. And I – keen to see what kind of effort is required to achieve Jordan’s results – gave one session a go.
The workout
Complete the circuit 4 times without any rest
A1. American Kettlebell Swing x 30 secs
A2. Reverse lunge x 30 secs
A3. Double under x 30 secs
A4. Butterfly sit-up x 30 secs
So, is it any good?
Even after hearing Calliet’s advice, I failed to take it on board. ‘It sounds simple and easy, but it’s the worst thing ever,’ he said. Why, then, did I think that I was somehow better than the circuit? That just the eight total minutes of work would be a walk in the park?
I hadn’t even finished the first round of exercise before my legs started to burn, my breathing had become extremely heavy, and I just needed a break. But, like any decent military personnel, I embraced the pain and kept pushing on. Plus, the butterfly sit-ups provided something of a rest – they’re difficult, but it’s nice to just lie on the floor occasionally under the illusion of work.
Now, I know what you’re thinking: ‘Is this workout really that challenging?’ Trust me, I thought the same. But it’s the combination of explosive, technical exercises and continuous movement that really grips your lungs and muscles. As I found out, Calliet’s assertion that ’30 seconds feels like 30 minutes’ is absolutely spot on. Half-a-minute really doesn’t sound like much, but if you’re doing the workout right you’ll be willing the stopwatch to count faster.
I did have to make some alterations to the double unders, though. Unfortunately, my gym doesn’t have a skipping rope, so I instead swapped in some tuck jumps. Jumping on the spot and bringing my knees to my chest, my heart rate and breathing became especially elevated all four times I completed them during the workout. That’s part of the beauty of the workout, though – it’s easily scalable, and can even be made longer or shorter by just adding more rounds on.
Personally, I feel like it’s the perfect finisher to add to a lower-body strength session, while it’s also an ideal workout to complete if you’re short on time and really want to challenge yourself. In just four movements, you’re blasting your legs and core, and even testing your anaerobic system. I’d hate to know what sick and twisted method Calliet would have Jordan doing for his upper body.
How to do the movements
American kettlebell swing
With a kettlebell between your legs, hinge at your hips, swinging the weight backward. Drive your hips forward, explosively swinging the bell above your head. Let the momentum take you back down and into rep 2. Repeat.
Reverse lunge
Keeping your chest up at all times, take a step back with one leg, bending your front knee until the back knee almost touches the ground. Push through the front heel back to standing. Repeat with the other leg.
Double under
Hold both ends of a jump rope and let it hang in front of you. Limit the space between your feet and the ground to between 2.5cm and 5cm. Keep your toes pointed down, and land softly on the balls of your feet, with a slight bend at your knees. Aim for minimal movement from your elbows and shoulders; generate rotation with your wrists.
Butterfly sit-up
With your legs bent and the soles of your feet together, lie with your hands behind your head. Tense your abs as you lift up, and touch your hands to your feet. Reverse the move, touching the floor behind your head on each rep.
This article originally appeared on Men’s Health UK.
Related:
