Some of Mark Wahlberg's workout
Micky Ward Trains You for the Ring
By Bryan Payton
You need a strong core to be a strong boxer, says Ward, the pugilist Mark Wahlberg plays in The Fighter. "That's where all your power comes from. When you twist to throw a punch, you throw your hips and entire core into it." Follow his routine.
1 Pushup
15 reps
2 McGill curlup
15 reps each leg
Lie faceup—right leg straight, left leg bent so your foot is flat on the floor. With palms under your lower-back arch, lift your head and shoulders (don't bend your lower back). Pause, then lower.
3 Side crunch
15 reps each side
Lie straight on your left side and brace your feet against a wall or a heavy object. Rest your left hand on your chest, and place your right hand behind your head. Crunch your torso toward your hip. Pause, and then return to the starting position.
4 Hip-up
10 reps each side
Lie on your left side, propping your upper body up with your left elbow and forearm and keeping your knees straight. Raise your hips so that your torso is beyond parallel to the floor and your body forms a straight line from your head to ankles. Pause, and then lower.
5 Medicine-ball twist
15 reps
Hold a medicine ball at chest level, arms straight out. Without moving your torso, rotate your arms far to the left, then far to the right. That's 1 rep. Continue back and forth as fast as you can.
Do 2 or 3 circuits total.
Pushup
McGill Curlup
Side Crunch
Side Plank
Weighted Russian Twist
