Our Men’s Health cover star John Krasinski’s fitness transformation, from The Office to Jack Ryan.
2005–13: The Office
Very average guy. Hates working out. Runs and plays hoops. “The actual competition has always been the most fun,” says Krasinski.
©Universal/Courtesy Everett Collection
Plays a 1920s football player and starts strength training. “I work out in small increments: run 20 minutes and do pushups, dumbbells, and sit-ups.”
©Columbia Pictures/Courtesy Everett Collection
“I couldn’t do one pull-up,” Krasinski says. Starts working with Hollywood trainer Jason Walsh to build serious foundational strength — heavy squats, rows, pulls,and presses — for his role as an Air Force pilot.
2016: 13 Hours
Christian Black/©Paramount Pictures/Everett Collection
Peak muscle. Krasinski combines more upper-body work with metabolic circuits and core finishers for his role as a Navy SEAL. “Getting stronger every day is thrilling.” He can bang out 20 pull-ups!
2018: Jack Ryan
Jan Thijs/Potomac River Productions Inc. 2017/Amazon
Krasinski leans down to play the CIA agent and trains with the London-based Simon Waterson. His goal now: to stay within three weeks of his best body. That means consistent training, three times per week. Alternate your workouts between a day of push-pull moves (think pull-ups, rows, and bench presses) and a leg day (deadlifts, squats, and lunges). Also work in detail exercises like bicep curls and skull crushers.
To track your strength,find your one-rep max for key moves like the bench and the deadlift, says Waterson. Then train heavy and hard enough that you can hit 80 percent of your one-rep max even when you’re not in best-body mode. You can also track your fitness with body-weight moves. “Aim to do a consistent number of pull-ups, dips, and push-ups,” says Waterson.
A version of this article appeared in the September 2018 issue of Men’s Health Magazine.
Source: Read Full Article