Last updated on September 16th, 2021 at 07:53 am
In bringing this Sterling K. Brown workout to SHJ we’re also bringing much more than that.
We’re also training like every character Brown has shared on screen.
Luckily for us, Brown recently shared his In-Home Workout, so we’ll be also including that in this routine.
We are currently sticking to a theme of bodyweight and calisthenics workouts with our character workouts with the release of our free Ultimate Calisthenics Workout and Guide; so this will fit in perfectly.
Brown has played N’Jobu in Black Panther, Traeger in The Predator, Waikiki in Hotel Artemis, most recently Randall in This Is Us, and so much more.
Now it’s time to talk about how he gets his sculpted physique.
And then replicate the process…
Sterling K. Brown Stats:
Height: 6’0
Weight: (approximate) 190 lbs.
Age: 43 years old
Sterling K. Brown is technically an inch below what we would consider average height among male celebrities.
Which actually surprised me a bit.
The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.
Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.
Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.
But, don’t worry either way.
We write these routines to be utilized by any shape and size.
Take The SHJ Program Quiz and find the perfect program for YOU.
Sterling K. Brown Diet and Nutrition
Sterling K. Brown tells Men’s Health that he wants to live until he’s 100.
He says:
“I just don’t want to give in to the statistical analysis that says that is my fate,” he says. “So I try to do things as proactively as possible to ensure that I’m around to see my children’s children and be of value to them when they come into the world. There’s so much to live for, and I don’t want to sell myself short by thinking I don’t have a right to longevity and vitality any more or less than anyone else.”
Men’s Health continues themselves by telling us a little bit about what that takes:
Making it to 100, for Brown, means sticking to a plan built around a daily exercise regimen heavy on calisthenics and hoops, a diet rich in grains and greens, and at least 20 minutes of meditation a day. He celebrates his birthday with a ten-mile run.
Now, let’s not get ahead of ourselves just yet. We’ll save the calisthenics and hoops discussion for the next section. First I want to focus on grains and greens.
In an interview with The LA Times Brown goes even deeper on the conversation of nutrition.
They ask what his diet strategy is, which he replies to by saying:
I remember at 16 doing a 7-mile run and was so proud of myself that I came house and made myself a pitcher of Kool-Aid. Now that doesn’t even make sense.
I began to get away from the fast-food lifestyle when I became an actor in college and grad school. There was an emphasis on your body being your instrument, and I began to understand the car analogy of thinking of food as fuel you put in your engine. If you want to go long and go hard, you have to give it the best gas possible. Then, about 10 years ago, I read a book, “Healthy at 100” by John Robbins, which follows pockets of centenarians across the globe and what they have in common. The conclusion: The longest-living ate a plant-based diet with lean meat and whole grains. They didn’t do hard-core, beat-your-body-up exercise but had built-in activity in their lifestyle that keeps them supple and mobile. That book sort of flipped the switch in me, made me think about the legacy I’ll want to pass to my children.
One big thing: Water. I’ll drink almost a gallon a day — great for my skin. Another rule: Keep out the bad stuff. No white pastas, flour or sugar in my house. We’ll eat brown rice, not white. Pop-Tarts used to be a regular thing, but if I opened the box, I’d probably finish it all. Keeping it out of the house is the key
In case you missed the big points there, here they are:
- Plant Based Diet with Lean Meat and Whole Grains
- Gallon of Water a Day
- No White Pastas, Flour or Sugar
The interview continues on to discuss how his father’s death impacted his health consciousness:
Your father died when you were 10. Did that play any role in your health consciousness?
Yes — a big one. My dad had [Type 2] diabetes, smoked, drank and passed from a heart attack. So I’ve never smoked a cigarette. I enjoy a cocktail every now and then but have no need to have a drink every day. I’m very careful with salt. We sweeten everything in our house with brown rice syrup, agave and honey, but no sugar. My kids have never seen a sugar-frosted flake. My son wouldn’t know what Cap’n Crunch was if he looked at it.
I’m not just looking good for the sake of looking good. I want to live a long, healthy life. The life expectancy of the African American male is the shortest of all groups in this country, and I don’t wish to be a statistic. I want to be around to see great-grandchildren — and be able to enjoy them.
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, & Eat Fat, Lose Fat) 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, Tom Hopper, 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.
Curious what the Top Diets Among Celebrities actually are? Check it out.
Take The Free Workout Placement Quiz and find the best free workout for you.
Sterling K. Brown Workout Routine Research
Sterling K. Brown is clearly ripped and in amazing shape.
He also stays in that great shape without doing heavy lifting like we see from many other celebrities that we’ve researched at SHJ.
In the diet and nutrition section we got a bit of a snippet regarding Sterling K. Brown’s workout and training style.
In the book that really changed the way he viewed his training and diet, Healthy At 100, it taught him, what he says:
They (being those who lived to 100) didn’t do hard-core, beat-your-body-up exercise but had built-in activity in their lifestyle that keeps them supple and mobile.
For that reason, which he also mentions in what we’ve already seen from him, his daily regime is mainly made up of calisthenics, cardio, and basketball.
He also tells Parade.com:
Are there a lot of spontaneous workouts that happen in your world?
All the time. All the time. Sometimes I just drop down and do 50 pushups or 50 jumping jacks. Or I’ll find a bar somewhere randomly on set and I’ll just do like 10 pull ups or something like that. Because the day is so long, it can be 12 hours, and you can’t spend 12 hours just sedentary. You got to do something to move to get the blood pumping and flowing. So athleisure wear kind of like gives me an excuse and also a mindset of like, all right, I’m already in the gear. I’m already in the mind frame. I might as well do something with it.
I’ll show up to set in the athleisure wear. And then you have to change into Randall obviously. But Randall actually wears a lot of athleisure wear so it works out really well (laughs). I had a little bit of a hand in the character’s things. “Yeah! Let’s make him a runner. That’s good.” So I won’t sweat out my wardrobe, but before and after work, if I’m so inclined. I got something that’s ready to go.
He also shares this with Parade:
So someone is coming in and saying, “I ran 15 miles yesterday” and that instantly gets the others fired up?
That’s usually me. I’m the person who probably runs the most. But Sue, when we’re on set, she’ll be like, “all right, SK. Let’s do a pushup challenge”—between the two of us.
Just to give you an idea of how much cardio we’re going to be doing here.
Jumping back to Los Angelos Times, they even share a sample Sterling K. Brown workout routine schedule after his interview:
Monday: “I did the one workout I love, the ‘50-40-30-20-10-10.’ A friend of mine told me about it. It means 50 jumping jacks, 40 squats, 30 push-ups, 20 butt-ups [a core workout move], 10 burpees and 10 pull-ups. Do three sets in a row. I did it in 28 minutes, with 24 minutes my PR.”
Tuesday: “Played basketball, my workout without thinking about working out. 90 minutes of fun.”
Wednesday: “Ran 4 miles on a treadmill, incline of 2% lowering to 1% as I sped up.” Done in 34 minutes, burn 1,150 calories per hour, according to the dashboard. “My PR is just under 32 minutes.”
Friday: The 50-40-30-20-10-10 workout.
Thursday: On a plane, traveling, so no workout.
Sunday: “Ran 5 miles in 42 minutes, followed by some ab exercises from P90X.”
Brown is also in the mindset that you can sustain your physique and health all year long, and goes against the grind of some celebrities who choose to drop fat specifically when it’s time for upcoming roles.
Here’s a snippet from the interview with Men’s Health:
“It’s easier to maintain a level of fitness than it is to lose it and try to get it back. You want to do enough that you feel like you’ve done something, but not so much that you don’t wanna do it again tomorrow. So it’s not about trying to kill yourself. It’s about trying to give yourself the inspiration to continue.”
As you can see, there’s a ton of information Brown has shared about his workout routine and overall regime.
That being said, for the workout routine below I will be sharing a “No Gym” Workout that he shared with Men’s Health for everyone to utilize at home.
Get ready.
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Sterling K. Brown Workout Routine
Training Volume:
5+ days per week
Explanation:
See explanations within each sample workout schedule below.
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Sterling K. Brown Workout: Sample Schedule
**This is the sample schedule I shared about of Brown’s ACTUAL week. This is just one week that he shared, and it shows how his training varies. You can utilize the workout I’m sharing below within your schedule as he says it’s by far the “best bang for your buck” out of EVERY workout he uses. I will also share resources for more calisthenics programs you can plug in, running programs, and more.**
Monday: “I did the one workout I love, the ‘50-40-30-20-10-10.’ A friend of mine told me about it. It means 50 jumping jacks, 40 squats, 30 push-ups, 20 butt-ups [a core workout move], 10 burpees and 10 pull-ups. Do three sets in a row. I did it in 28 minutes, with 24 minutes my PR.”
Tuesday: “Played basketball, my workout without thinking about working out. 90 minutes of fun.”
Wednesday: “Ran 4 miles on a treadmill, incline of 2% lowering to 1% as I sped up.” Done in 34 minutes, burn 1,150 calories per hour, according to the dashboard. “My PR is just under 32 minutes.”
Friday: The 50-40-30-20-10-10 workout.
Thursday: On a plane, traveling, so no workout.
Sunday: “Ran 5 miles in 42 minutes, followed by some ab exercises from P90X.”
Sterling K. Brown Workout: Sample Schedule
**This is a sample schedule I recommend for those of you looking to build your own Sterling K. Brown style routine.**
Monday: Best Bang For Your Buck or Calisthenics Programming
Tuesday: Sports or Running
Wednesday: Best Bang For Your Buck or Calisthenics Programming
Thursday: Sports or Running
Friday: Best Bang For Your Buck or Calisthenics Programming
Saturday: 10 Minutes or Less or Fitness Snack
Sunday: Active Recovery
Sterling K. Brown Workout: “The Best Bang For Your Buck”
The Workout:
Complete 3 Rounds
50 Jumping Jacks
40 Squats
30 Pushups
20 Lying Leg Raise with Butt Up Pulse
10 Burpees
10 Pullups
Sterling K. Brown Workout: Calisthenics Resources
Our main calisthenics resources are now all officially compiled into one awesome article.
We retired our Bodyweight Book, making it only $19 (originally selling at $69), and put together our guide:
The Ultimate Calisthenics Workout and Guide
There you will find dozens of calisthenics and bodyweight routines (updated with new ones like this one), scaling guides, AND Five Levels of calisthenics training to help you progress through your new bodyweight routine.
Sterling K. Brown Workout: 10 Minutes or Less and Fitness Snacks
Celebrity Routines with Fitness Snacks (Bell actually calls them “Microbursts”):
10 Minutes or Less Workouts:
- Plank and Jump
- Climbing to a Tight Core
- Battle Ropes
- Death by Burpees
- 30 Second Bodyweight Circuit
- Burpee Circuit 2
- Sprints and Bodyweight
- The Heavybag Routine
Sterling K. Brown Workout: Running Resources
Sterling K. Brown runs a lot.
He’s always active whether it’s basketball, or out there actually just simply running a nice 10 miler.
The best workouts to get you started would be:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
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