How does one even write a routine for this much of a badass SuperHuman?
I guess only research will tell…
If you guys haven’t already known this: Frank Grillo has always been absolutely shredded.
And, if you didn’t already know, Frank Grillo was an awesome portrayal of Crossbones in Captain America: Civil War!
But, I’m sure you could have figured that out from the title of the article, right…?
Frank Grillo Stats:
Weight: (approximate) 172 lbs.
Age: 51 years old
HOLY CRAP BATMAN – this man is over 50 years old and is lookin’ better than me!
Grillo stands right around the average height, standing right there with guys like Matt Damon and Anthony Mackie, below Dwayne Johnson, Batista, Affleck and Momoa, and above Efron, Harington and Holland!
Frank Grillo Diet and Nutrition
In an interview with GQ Grillo says:
“I stick to a paleo-centric diet—wild-caught fish, organic chicken, no grains, rice, or oats. As a wrestler, I was always cutting weight, so I was never really a foodie. My one indulgence is wine,”
Ah ha, that sounds familiar.
Simple and easy enough for us to understand!
I always like when a diet is nice and straight forward like that.
Frank Grillo Workout Routine Research
I want to immediately start with a video Grillo did with GQ that really shows off exactly what he does, and even has another line about his dieting, which he describes in a bit of detail as well:
For the purpose of this routine, we’re going to base it around an awesome “travel” type workout, which will allow us to fully utilize the shadow-boxing/calisthenic workout that Grillo touched upon in his video.
I think this is even more relevant seeing as how I just published the article titled: How to get better at Pull-Ups, Pushups, Dips, Squats and Calisthenics!
Grillo also adds in his interview with GQ:
“There’s no better workout than boxing,” Frank said. “Short, fast bursts of energy, constant acceleration. You’re burning deep, deep fat cells and using everything you store. There’s never an excuse to miss a workout. I play an MMA coach on [DirecTV’s] Kingdom, so I work in a gym! And even if I’m not in the gym, I can do a 45-minute routine with dumbbells, a jump rope, and shadowboxing that burns a ton of calories.”
So, keep this in mind, as he also adds in dumbbells when doing a quick workout with shadowboxing and jump rope to get a max calorie burn!
Check out The Superhero Academy and start unleashing your inner SuperHuman.
Frank Grillo Workout Routine
The routine is going to be able to be utilized as many days a week as possible. I’m even going to give you some alternative workouts to use with dumbbells if you’d like to switch it up from time to time.
Workout Routine One: Home/Travel Workout
5-10 minutes of stretching
10-15 minutes of shadow boxing
5×25 air squats
5×25 chair/stair dips
5×25 plank to push ups
5×25 sit ups
10×60 second jump rope rounds
**Keep in mind, this can be made into a circuit like this:**
5 Rounds for time:
60 second jump rope
25 air squats
25 chair/stair dips
25 plank to push ups
25 sit ups
60 second jump rope
30 second break
Quick dumbbell alternatives to add into your workout:
Dumbbell Clean and Press
Dumbbell Weighted Step-up into Bicep Curls
Dumbbell Flys (Shoulders and/or Chest)
Bonus Frank Grillo Boxing Workout from Coach Derek
SHADOW BOXING: rounds: 3; holding 3-pound weights
SPARRING: rounds: 5; wearing 16 oz gloves
MITT WORK: rounds: 5; wearing 10 oz gloves
HEAVY BAG: rounds: 5; 3 minutes each*
SWISS BALL BENCH PRESS.: sets: 3; reps: 10
SWISS BALL FLYE: sets: 3; reps: 10
GOBLET SQUAT: sets: 3; reps: 10
PULLUP: sets: 3; reps: 10
SWISS BALL PLANK: sets: 1; reps: hold for time
CRUNCH: sets: 1; reps: 100
*Rounds last three minutes, and Grillo rests only 30 seconds between them. After hitting the heavy bag, Grillo rests five minutes before strength training. Sometimes he’ll perform a set of battling ropes between sets of strength exercises for a more active. recovery. Grillo changes his workouts constantly, opting for whatever exercises he feels up to on a given day. He performs weight-training exercises for the entire body over the course of a week. Despite having impressive arms, Grillo does no direct arm training and credits his development to boxing.
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