We’ve actually seen Ludi Lin once before at SHJ.
He was one of the stars we covered when we had our first ever group workout routine for The Power Rangers movie.
I believe that was the one, and the only time we did that (unless of course you count one of our original articles with our 300 Movie Workout).
Lin has actually been in some pretty awesome and nerdy roles that I wasn’t aware of. He’s not only been in Power Rangers, but his workout has recently been requested for his most recent role in Black Mirror (amazing episode with Pom Klementieff, Anthony Mackie and Yahya Abdul-Mateen II), and ironically enough he’s also been in Aquaman as Captain Murk with Abdul-Mateen II, and also roles in Marco Polo and Monster Hunt!
Ludi Lin Stats:
Weight: 170 lbs.
Age: 31 years old
Apparently Ludi Lin is usually listed around 5’10 but he gives his height at 5’11 on his modeling page, so I put both as a range.
But, don’t worry either way.
We write these routines to be utilized by any shape and size.
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Ludi Lin Nutrition and Diet
Ludi Lin talks a lot about eating healthy, but never actually goes into much depth on the matter.
He talks about not really focusing on looks (and implies that that aspect kind of just falls into place), and in one of his interviews with Backstage we’ll see a quote where he says:
“But yeah, nutrition, in terms of looks, is a huge part of it.”
In a video with Men’s Health I’ll share about Lin talking about how to get a six pack like his he states:
“Well six packs are very easy to get actually. You just have to eat healthy.”
And, after scouring the internet, I was unable to find a specific diet that Lin follows.
What I was able to find was some pictures of Lin eating, but nothing more.
It seems on top of the activity (which you’ll see he really enjoys and gets A LOT of), he makes healthy choices the majority of the time.
For example, one answer he gave in his interview with Sports Illustrated Kids was:
What did you do off the set with the other rangers that you enjoy?
We got out for dinner, got our pictures taken, got out and played sports, and we trained together. Even when we weren’t filming, we were still training together. Also each ranger has their favorite thing. For example, Naomi [Scott] and her family love board games, so over the Canadian Thanksgiving after we were done filming, we played board games all night. Becky [G] and RJ [Cyler] both love listening to music, and then there is Dacre [Montgomery], who is an exercise freak like me, so we train together a lot. It is good competition.
So we can see he doesn’t sacrifice going out to dinner; he’s not out meal prepping his food and being over the top about it – but he’s simply making conscious decisions to choose the healthier (and lower calories) options.
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Ludi Lin Workout Routine Research
So it’s take to say we’ll be utilizing planks in our workout routine.
If you didn’t watch the video, Lin states that he hasn’t done crunches in about 10 years, and he teaches us how to do a forearm plank like him.
He also mentions that the key to a six pack is healthy eating, but he recommends the planks to strengthen our core/abs.
It’s also important to know a bit more about Lin. For that we’ll be continuing to utilize his interview with Sports Illustrated:
Tell me about your martial arts background. How did it help you in the movie?
I started martial arts when I graduated from high school. As a kid, I always loved climbing trees, rolling around, and doing flips. I started in Thailand when I was learning Thai kickboxing, and then after that I learned all different types of martial arts. In the movie we had to learn a ton of new moves, the same way I did with martial arts. So my background gave me the confidence to learn these moves.
What has been the most challenging thing about learning martial arts?
I think it always comes down to training. Like I said earlier, the hardest part is also the most enjoyable part, because it gives you a challenge, and it makes you better. The hardest move I had to do was a suplex. It is Zack’s super-powerful finishing move that I wanted him to have. It took me quite a while—in fact I got hurt on the set doing the move, but I never thought I wouldn’t be able do the move or not finish the movie.
What is your favorite move?
Now my favorite move is the suplex, and I hope it is your favorite move when you see the movie. My favorite move before the suplex was a bunch of jiu-jitsu moves because I found that jiu-jitsu is a martial art of the body as well as the mind, and I really enjoy that.
Lucky for us we’ve actually seen a bit of Thai boxing from our Coach Derek in The Academy. He built us a short routines for the site once before that I’ll use later.
And here’s some more, this time from Backstage, and including that quote on nutrition I talked about earlier:
He does most of his own stunts.
“All the cast, we did as much [of our own stunts] as possible. When we were filming, the director really wanted a specific vision for the way he wants the action to take place, so we did a lot of [single shots]. A lot of the camera crew just came off of ‘The Revenant,’ so they were perfect for shooting that. So it’s hard to splice stunt doubles in between. But our stunt doubles, every time there’s action, they’re always there with me. Like, my main stunt double, Brian Ho, he was there all the time making sure I’m safe, and for the things that I can’t do insurance-wise or otherwise, or I’m just incapable, he takes over. Sometimes I joke that I’m just a face double for him, but it’s true!”
He stays fit through functionality.
“I think looking fit is fairly easy. Being functional, that’s another thing. But I have this one rule for myself: If I can’t do anything [and] make it last for the rest of my life, then I don’t start doing it at all. Any results you get from a short-term thing, that’s going to go away, and that’s not what I’m after. So my secret? There’s really not a secret. I truly enjoy exercise. I try to do different things and gain function and never really focus on how I look, although for some shows, I really have to watch my appearance. Like, for ‘The Power Rangers,’ to make sure that we could still fit into the suits, we had weekly measurements taken. But yeah, nutrition, in terms of looks, is a huge part of it.”
I think the second quote is vitally important to note.
Lin talks about how he truly enjoys exercise. He does his own stunts, he trains/has trained in multiple forms of martial arts and wrestling, and he continues to train and sculpt his body on an every day basis that he knows he can sustain.
There’s no ignoring that in the fact that he literally says if he wouldn’t be able to sustain it for the rest of his life, he wouldn’t do it.
So we’ll be seeing martial arts, calisthenics (check out the picture of him below; and you’ll also finds TONS more like it on his Instagram), some core, and some bonus cardio for those of you who won’t be able to keep up with Lin’s activity.
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Ludi Lin Workout Routine
5- days per week
Ludi Lin’s Instagram is FILLED with calisthenics movements. He’s shared videos of him doing dips, push ups and other movements ON kettlebells, and then proceeding to find random places to do pull ups. He has also posted pictures like the one you see above, and many, many more of him doing advanced calisthenics work. So, we’re going to start with the basics and then you can slowly build your way up from there. I’m going to be sharing you a basic calisthenics workout, a handful of mixed martial arts programs (including one that has some Thai Boxing), and a program that Lin shared as a “No-Gym Hotel Room Workout” with Men’s Health. You’ll also find a small portion suggesting some extra cardio and activity as Lin has also shared multiple posts running, playing volleyball, hiking, and just being active.
Ludi Lin Bodyweight Workout: 5+ days per week
Obviously Lin can now do advanced movements, but for the majority of the population we’ll have to work our way up to his level.
This program includes enough volume where it could actually be considered intermediate to advanced, so feel free to scale some of the movements and reps – and definitely split them up however you would like – even if that means multiple sessions per day.
200 Push Ups
200 Air Squats
100 Plank to Push Ups
100 Pull Ups
(Additional exercises can include sets of planks like Lin shows, leg raises, and eventually moving onto more advanced movements like handstand push ups, one arm push ups, pistol squats, and holds like a L-Sit, planche, and human flags.)
Ludi Lin No-Gym Hotel Room Workout: Added In When Needed
Perform Each Exercise Below 3 Sets Each:
Chair Dips: 10 Reps
Grab two chairs at the same height and do dips in between them. If not possible swap to regular chair dips.
Dustbin Lifts: 10 Reps
Use a dustbin (garbage bin) and perform seated shoulder front raises.
Luggage Lifts: 10 reps
Use your luggage you came to the hotel with (or something in it’s place) to perform bicep curls.
Chair Plank: 1 minute
Forearm plank on two chairs a few feet apart with your arms supporting you on one chair and your feet on the other.
Table Push-Ups: 10 reps
Do inverted push-ups at a roughly 45-degree angle.
Sofa Squats: 10 reps
Grab underneath the sofa after getting into a squat position and raise it to hip level. Then lower back down into a squat position and rinse and repeat.
Ludi Lin Martial Arts Training: Additional Training
Coach Derek in our Academy has a Fighter’s Path and a Fight Bootcamp Path, but he also has multiple programs for us for free on the site.
Take advantage of these if you’d like to step up your MMA game:
For some Thai Boxing fun check out Anna Diop’s routine.
Ludi Lin Additional Cardio: Optional Calorie Burning
We’ve seen that Lin is extremely active.
As I’ve stated that can be running, playing volleyball, doing his martial arts training, hiking and more.
For that reason I would suggest adding in additional activity or even some varied cardio 30-60 minutes a few times a week.
Here’s some options I like to do 10-15 minutes each:
Treadmill, StairMaster, Elliptical, Rower, Bike.
The basic options found in a gym, but I like to switch it up and often times even add in some HIIT training.
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