Randy Coutoure’s Expendables Workout


Everyone knows Randy Coutoure is already in shape.  One of the greatest MMA champions of all time is going to be in shape.  That being said, there’s always room for improvement.  When Randy was getting ready for his new movie, The Expendables, he employed a personal trainer to help get him up to speed.  The following workout is high-intensity and designed for serious athletes.  Try giving this a shot once or twice a week as a supplement to your regular workouts and see how it works for you.

  • 5 minute jog, 30 seconds rest upon completion
  • 5 minutes agility ladder, high steps between each opening, 30 seconds rest
  • Alternating leg crunch, 12 reps per side, no rest
  • V-crunch, 12 reps, no rest
  • Supermans, 8 reps, no rest
  • Hip Crossovers, 12 reps, no rest
  • Ab wheel, 15 reps, 45 seconds rest
  • Stiff legged deadlift with shrug, 5 reps, 30 seconds rest
  • 4 sets of 8 hang and cleans, increase weight each set, 30 seconds rest between sets
  • 3 sets 4 reps, front squats, increase weight each set, 30 seconds rest between sets
  • 5 reps squat jumps, no rest
  • 3 sets of 7 dumbbell stability ball press and chest throw a medicine ball against the wall, superset, no rest
  • 3 sets of 10 dumbbell curls, increase weight each set, no rest
  • 3 sets of 10 dips, 30 seconds rest between sets
  • 3 sets of 10 overhead barbell lunge, 30 seconds rest between sets

 

There you have it.  This is a serious workout for serious individuals.  If you are a beginner and want to try this workout, allow yourself more rest time and go lighter on the weights.

A few other key points from Randy:

  • Eat carbs early, protein later in the day
  • Eat a lot of greens
  • Find a workout partner
  • Give your body enough recovery time
  • Eat when you are hungry
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