Kellan Lutz Workout
Kellan Lutz Workout Routine
I'm not sure who got the bigger shock when Kellan Lutz got into the shape he's now known for; the teenage girls who watch Twilight, to whom he must've looked monstrous, or the guys who would never watch Twilight because it's a teenage girl flick. Guys with physiques like this are usually found in action or superhero movies, so the surprise at a teenage heartthrob being in this sort of shape is understandable. Now that he is starring in 'Immortals' with fellow MovieBody.com alumni Henry Cavill, you can probably expect to see more action type roles in his future.
So, what did it actually take for a guy to get into this sort of shape?
Lutz tended to do more traditional weightlifting type exercises for years before personal trainer Rich McDonald came on the scene. Lutz met trainer Rich McDonald while on set in 2007 and the training they did while on location in Africa was intense.
"We competed...I ate 16 eggs every morning. I got up to 220 pounds of solid muscle. We'd work out every day. Shooting one scene could take all day - and when that's just driving a Humvee at five miles an hour, we had energy to burn. We were doing push-ups on top of the Humvees. We were throwing wheels and rocks. We were timing each other, betting who can do the most push-ups, just to keep our sanity. We did these [UFC fighter] Bas Rutten tapes, where it's like, 'OK, shadowbox! Defense! Shadowbox! Drop to the ground!' Within 30 minutes, you're dripping. And it's Africa. So it's hot as balls out there. We pushed each other to be the best we could be."
Lutz and McDonald continued training together once they returned home, and now focus on a more circuit style training, focusing on strength, cardiovascular endurance, and workouts which tie-in all the body-parts rather than only working them all individually.
The exercise doesn't stop there, Lutz finds as many ways possible to incorporate exercise into his everyday life, cycling, swimming, hiking, even doing lunges while walking his dog. He can often be seen doing exercises early in the morning at Venice Beach - pushups, parallel bars, rings, he uses whatever is available to get in a great workout.
WORKOUT 1 - Kellan’s Full-Body Blast
Complete a set of each exercise in succession. Rest, drink some water, and repeat. Build up to three circuits as your strength and stamina increase.
Leg Throw - 20 reps
Lie flat on your back and raise your legs up explosively until they reach your partner’s or trainer’s hand. He or she will push them back; fight against it as you descend.
Fold-up - 20 reps
Lie with your lower back on the round half of a Bosu ball. Cross your arms over your chest; bend your knees. Crunch forward; at the same time, draw in your pelvis and legs.
Hang Clean / Push Press - 12 reps
Perform two hang clean/push presses before dropping down and doing two pushups. Continue alternating until completing the prescribed repetitions.
Stand grasping a barbell just beyond your shoulders, using an overhand grip. Bend at your hips and knees, letting the bar hang above your knees. Explode up, shrug your shoulders, and roll your wrists back to “catch” the bar at
your shoulder girdle, palms facing forward, as you drop into a squat. Explode back up and press the bar overhead.
Pushup - 12 reps
Do a traditional pushup.
Incline Dumbbell Press - 12 reps
Set the incline at 45 degrees before lying with your back on the pad, dumbbells held at your shoulders, palms facing forward. Straighten your elbows to press the dumbbells overhead.
Explosive Pushup - 12 reps
Do a traditional pushup, but aim to push yourself off the floor and clap between reps.
Lunge - 12 reps
Alternate legs; once each makes a rep.With a dumbbell in each hand, stand in a lunge position (take a step forward with one leg). Drop straight down until both knees are bent 90 degrees. Push off your heel to come up
and return to lunge position.
Goblet Squat - 12 reps
Stand holding a dumbbell in front of your sternum with both hands so your elbows are flared. Drop your hips and bend your knees to descend until your thighs are parallel to the floor. Keep your back from rounding or tipping forward.
Single-Arm Cable Curl In A Lunge Position
Set the cable pulley at its lowest point. With one hand on the cable handle and the other on your waist, drop into a full lunge position but with the back leg straight. While tightening your glutes and core, lean over with your back straight so your torso is 90 degrees to the cable.
Perform 10-to-15 single-arm rows while keeping the rest of your body still and tight. Switch your legs and arms and repeat the exercise for 10-to-15 reps.
Rolling Medicine Ball Push-Ups
Set yourself in a push-up position with one hand on the ground and the other on a stiff 8-to-10-pound medicine ball. With your glutes and core tight, perform one push-up with your hands in this position. Roll the ball to the other hand.
Your opposite hand should now be on top of the medicine ball while your other hand is on the ground. Perform another push-up. Repeat for 10 to 20 push-up reps.
Dumbbell Overhead Press In A Lunge Position
Hold a dumbbell in each hand. Drop into a standard lunge position with both knees at 90 degrees. With your glutes and core tight, move the dumbbells to their starting position at ear level.
Perform 10-to-15 alternating overhead presses. Switch legs and repeat.
LEG BLAST CIRCUIT - Superset these three exercises:
Barbell Full Snatch
Place a barbell on the floor. Grab it with hands at twice shoulder width, bending over the bar with your hips. Keeping your lower back arched, explosively extend your hips and knees, shrug the bar, and let the momentum help you raise it overhead.
Rear-Foot Elevated Split Squat
Place your back foot up on a bench or short plyo box. Similar to an in-place lunge, stand tall, then bend your front knee and drop straight down. Keep your front foot flat, and press hard to stand back up. Perform 10 to 15 reps on each leg.
Start in a standard lunge position with both knees bent at 90 degrees. Explode into the air from this position and switch your leg position before landing into a full lunge. Continue alternating for a total of 20 jumps.
Place your hands in a standard pull-up position on the bar. With your core tight, perform a pull-up while cycling your legs forward and backward as if you were sprinting down a track. Repeat for 8 to 20 pull-ups.
Kellan Lutz Diet
Kellan eats healthy foods, with plenty of vegetables and high in protein from sources such as eggs, tofu, and lean meats. His meals are spaced two to three hours apart to keep his energy consistent throughout the day, and even ends the day with a hard-boiled egg before bed. In addition to this he also makes sure to include a protein powder along with a multivitamin.
One tip he has is to eat slower, this has the benefit of stopping you from overeating as the message to your brain telling you you're full will arrive before you've eaten too much.
“Even if it’s pizza, I’ll eat with a fork and knife to slow down”
He also understands the importance of healthy fats in his diet, and cooks with them help to keep him lean and healthy. One fat he includes is coconut oil which contain Medium-Chain-Triglycerides which promote fat burning and are a good energy source.
“To make sure I have enough healthy fats, I’ll sprinkle some ground flaxseed into the blender along with the protein powder”
Unfortunately Lutz doesn't go into great detail about his diet despite giving us the basics and a few tips. You can be sure however that his actual diet is as detailed and varied as his workouts are. Knowing how important the diet and nutrition is to a complete plan for transforming your body, a structured regime by the industry's best is ideal.
Kellan Lutz Supplements
Don't be left behind when it comes to taking advantage of the latest supplements to accelerate your results and take your body to the next level. Kellan Lutz is aware of how much benefit adding some well chosen supplements to a preoperly planned nutrition and workout regime. Here's what Kellan Lutz takes to fuel his results courtesy of the biggest and best supplement store in the world - Bodybuilding.com
Lutz has a high quality protein powder such as
Optimum - Gold Standard Whey to fuel muscle growth and inhibit muscle breakdown.
He also uses a multivitamin. A high quality performance multivitamin such as the bestselling
Controlled Labs Orange Triad is an essential addition to account for any dietary deficiencies
If gaining muscle is a priority, Creatine is a must. The latest and greatest has to be Con-Cret Creatine, it's the best selling creatine with the highest user rating on Bodybuilding.com, and it surely must be good when The Rock himself uses it to get him in the shape he's known for.