Monday, August 12, 2013

Workout of the Day: The Marky Mark Workout

POW!  You ready to take it back to the 90's with former rapper/underwater model turned actor/producer and Oscar nominee Mark (Formerly Marky Mark) Wahlberg?!  Just in time for Pain and Gain to drop on DVD and Blu-Ray soon (my favorite film of 2013, what!) it's time to get swole up, VHS style!

Form.  Focus.  Determination.  Fitness.  These are some of the keys of Marky's success.  The video starts with a hilarious skit showing Mark in bed being woken by his trainer/manager cousin.

"Let's go get that pump, cuz!"

Seriously though, like his early acting, Mr. Wahlberg alternates between quiet choir boy and in your face rapper persona throughout the video.  But time and time again he speaks of the benefits of working out, taking it slow and working at your own pace.  He'll never be Arnold Schwarzenegger but he's been doing aight with what he's got.

Today we'll take a look at the opening segment of the workout, the Home Training Edition.  Unlike Dolph Lundgren's Maximum Potential, which required no weights or special equipment; The Marky Mark Workout is more or less a home gym routine with simple equipment requirements like sturdy chairs and a set of dumbbells.  Whereas Dolph wanted you to be able to implement his workout into yours any place, any time; Wahlberg's feels more like a starting point until you're strong enough to hit a real gym.

"Mark D, cock D."  "I'll spot you later, yeah."  "You look GOOD!"  "Pow!"

Are some of the things Wahlberg says throughout the video with a hint of Boston accent and thug mumbling. Wahlberg is in great shape in the video and always accompanied by 1 to 3 "fly hunnies" to demonstrate and assist.  Much of his home routine is based around "Triple Threat Super-Sets" which is three exercises for the same body part done in a row in quick succession.

"Come on, feel it!"  After a quick stretch routine the program has you doing three sets of each super-set so a burn is inevitable.

Using the three sturdy chairs, Marky pops his pecs with Push Ups using shoulder and narrow width to work the chest/delts/triceps then follows them up with Bench Dips for the triceps specifically.

Legs are hit with a Duck Squat (holding one dumbbell at your waist with both hands) followed by Lunges and Stiff Legged Deadlift.

Shoulders are bombed with Arnold Presses (photo example, diesel!), military press and shrugs.

Back gets blasted with Dumbbell Row, one arm at a time, alternating non stop until all 3 sets are completed.

Calves are carved out with one legged Calf Raises holding a dumbbell in one hand.

Biceps feel the burn with seated one-arm Concentration Curls followed by seated Dumbbell Curls.

Triceps get tore up with Dumbbell Kickbacks.

Abs are chiseled with Crunches and Leg Lift Kick Backs (Partner pushes feet back to the ground).

It's a pretty complete workout and its fast pace will have your muscles burning and heart pumping.  I don't recommend doing three shoulder or chest exercises in a row as it can harm your rotator cuffs but experiment and see what works for you.  I tend to super-set alternate body parts like Chest/Biceps, Back/Triceps, Chest/Back, Biceps/Triceps, etc so the pump stays in your muscles and you don't burn out as fast or risk injury.

Stay tuned for Marky's trip to the gym and talk on nutrition.

Train in peace.  Ya heard?

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