Alright, so obviously we’re all about training to become Superhero Jacked…
Well, just because we normally cover celebrities and/or workouts based around Superheroes, that doesn’t rule out this amazing transformation from Jake Gyllenhaal.
What I’m saying is – he got Superhero JACKED!!!
You’re next question is whether or not I even saw the movie… Right? I’m glad you ask, because I DID, and it was AWESOME! You’ll definitely need to go with a tissue box on hand, but if you’re into some motivating, kick-ass, great performance driven movies – then this is a good one for you!
But, this is an article about his workout routine and how you can get insanely ripped like him, so we’ll move on….I guess…
What may come off obvious is a quote we have for Gyllenhaals motivation going into the movie. He didn’t want to look anything different then what the role was calling for. Here’s a quote from PEOPLE that will give you a little bit more of an idea:
“My concern was to look like a boxer,” the actor tells PEOPLE in this week’s issue. “The fear of looking like I didn’t know how to box [on screen]” drove Gyllenhaal to dedicate the next months of his life to training twice a day, fully immersing himself in the life of a professional boxer.
And PEOPLE goes on to tell us a bit more:
In order to accomplish that goal, Gyllenhaal teamed up with trainer Terry Claybon, who tells PEOPLE he had to start from the bottom with the actor, who had no previous boxing experience.
It’s actually a little ironic that we’re finally seeing Gyllenhaals workout routine, because I’ve been putting it up on the votes for 2-3 weeks now…
Where was the irony? Well, we just finished talking about Sebastian Stan last Wednesday who also used boxing (in the form of Aero-Boxing), to get in shape for his Superhero role of Winter Soldier.
Guess you guys have just been into boxing these past 2 weeks? Who knows…
Going from Nightcrawler to Southpaw Stud
Alright, we don’t need Gyllenhaal to even take his shirt off in Nightcrawler to see the insane difference in his physique. I mean, the ladies might want to get a closer view at both, but I think we’re okay with just seeing the Superhero side of things.
But, how do you begin this transformation?
There’s a couple things you need to realize when going into a transformation like this one. First off, we’ve been talking about about defining your goals, why it’s important, and then the steps to take when starting your journey – in these past two weeks. Let’s not forget that going into this routine.
We know that Gyllenhaals goal was to look like a boxer. We also know that that does not mean he wanted to bulk up and get big like Bane or the Hulk… That also means he wasn’t trying to go for a middle ground mass gain/lean bulky like Chris Evans as Captain America or even Henry Cavill as Superman. These are all things you have to evaluate and realize. He was going for a straight up cut and chiseled physique. It actually kind of reminds me of a more ripped up version of Charlie Cox in Daredevil or a meatier (and bigger) version of Paul Rudds Ant-Man.
So, to answer the question, we begin this transformation by knowing our goal. The goal is to get ripped and cut, not gain mass.
Get your jump ropes ready
I found a couple different workout routines for the 34 year old superstar, but then I realized there was 3-4 other sites that had the same routine as recorded in PEOPLE. Then I knew I was onto something…
I love giving you the actual routine, and while it’s fun to put one together myself that will allow you to receive the same outcome (when I can’t find a specific “real” routine), it’s still not the same to me.
Which brings me to my point…
I’m telling you to get your jump ropes ready for a reason people. Oh, and I’m also telling you about how this is an actual routine for a reason too! I want you to know, before you go ahead and yell at me for doing back to back cardio intensive routines:
1. You voted for this last week!
2. This is what Gyllenhaal actually did!
So….BACK OFF! 😛
But, I think it’s time for the routine…
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The Jake Gyllenhaal Southpaw Workout Routine
Alright, I know I had you all ready for a cardio intensive workout, but actual you may find it pretty fun. We get to do some punching, some more punching, some calisthenics work similar to the 60 Day SuperHuman Challenge style, and even some fun strength and … uh … running! 😛
Let’s take a direct quote from PEOPLE as to what you guys need to do, and then we’ll do a quick wrap up at the end.
The Workout Routine
Each day started off with jumping rope for 15 minutes straight.
Then the actor did three rounds (for a total of nine minutes) of footwork defense drills.
Also in the mix was a forward-step drill focusing on learning different punches and combinations – six rounds for 18 minutes.
• Bag Drills
“We would go into heavy bag drills with him hitting the bag strap, which is designed to guide you to perfect punches. He would also go into double-end bags, which move back and forth, and speed bag drills – three rounds each,” Claybon says.
• Sit-Ups, Pull-Ups and Dips
Gyllenhaal started with 500 sit-ups a day, but by the end, he was up to an impressive 1,000. He also included 100 pull-ups and dips into this routine.
• Strength training
“We had a 300-lb. tractor tire that we would have to flip over 20 times. Then we had a sledgehammer drill where he’s hitting the tire with a sledgehammer for three minutes nonstop – that was a really intense drill,” Claybon says. “We also had squat drills where he was doing speed squats for two sets of 100.”
Claybon required Gyllenhaal to run five miles every other day, but because the actor was a natural runner, “five days a week he was running eight miles,” Claybon says.
First off, how cool is this workout?
I feel like I’ve been wanting to train like this for so long, and now this gives me the excuse to try it out. Oh, and also to go out and get a 300 lb. tractor trailer tire and sledgehammer!
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