Wilmer Valderrama | Train Like | Men's Health
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00:00What's up, Men's Health? I'm Wilmer Valderrama. Welcome to the APU gym. This is how we train.
00:22When I train, I train more for performance, more than for the look. Special Agent Nick Torres on NCIS.
00:27I had to chase the bad guys. I had to slide over the hood of a car. I had to do a lot of the fight
00:31sequences, and you had to do it multiple times over and over and over again. So for me, it was
00:36mostly about being able to just be capable of doing these things without pulling a hamstring,
00:40without injuring myself and all that. Sometimes it doesn't have to be the six-pack. Sometimes it has
00:46to be how you walk, how you move yourself, how you behave. There are things that I've done for the
00:50look, you know, like the episode where I've had to take my shirt off. But for the most part, I want
00:55to be able to be strong enough and agile enough to run after the bad guy. I call it Chamber of
01:00Change because for a couple of years, this place slowly started becoming like a sanctuary for not
01:04only fitness but mental strengthening. Here's where I visualize. Here's where I push myself.
01:08Here's where I break those personal records. And it actually saved so much of my sanity,
01:12and it made me kind of a stronger me. And now I want to show you this circuit that has absolutely
01:19saved my life when I'm on the road, and it's actually kept everything toned up and everything
01:23functional. All right, party people, let's get into it. I like to give myself 40 seconds if I'm
01:30doing 30-second increments because you have a full 40 seconds of war. You know, you got 10-second
01:36warning to push it, and then you have 15 seconds to go to the next station. All right, so that
01:41gives me 15 seconds to go to my first station. Just go at six miles, six miles per hour.
01:50Clock starts. Whenever that tells me to stop,
01:54I'll stop, but for the next round, it'll be more consistent.
02:01I'm on the go, go, go. You know, I shoot 10 hours in between and running multiple businesses.
02:06I get up at 4 30 in the morning every day to work out.
02:11So we're going to our first station after the warm-up, which will be biceps.
02:15I like to start with the 15s because I'm worth it.
02:33So I wake up, I'm in the gym at 4 30 a.m. Around that time, there's the serenity of the night,
02:39nothing but you in the gym, and whatever music you want to play, you get it done. You take a
02:44shower, and then you go about your day. At that point, you're already winning, right? Like you
02:48already got that in. And we go from here, and I like to go with the 35s for the first, for the
03:01first Arno. You know, training is a mood stabilizer, right? I mean, when you get your
03:16body going, you get your blood going. Especially when I come to work after the 4 30 a.m. workouts,
03:22I'm way more awake than everybody else on set, right? Like some people roll out of bed and go
03:26to set. I can't do that, right? I got to get my blood going. Okay, right now I'm going with the
03:33rope. The rope, it's going to activate your shoulder, activate your biceps together. And
03:43go.
04:06The diet is interesting, right? Because it just all depends on where you're at and where your
04:10goals are. For me, sustainability throughout the day is important. You don't want three o'clock to
04:14come in after a 4 30 a.m. workout and just dip and crash, right? So you want to make sure you
04:19have a healthy amount of carbs, because carbs are your friend. People think they're your enemy,
04:23but carbs are the ones that are going to get you through. Your body's burning that carb before you
04:27get home tonight. So now you give the arms a little bit of a rest. We're going to press.
04:33I like to start with the top one first, here, because it's a little bit more clutch, a little
04:42less extension. I keep a little pace because it's more cardio than lift. You're not trying to tear
05:00too much, but you're trying to get your blood going and your heart rate up and activate,
05:06get it all flowing, because eventually we'll do a full squat.
05:13We'll come over here. I'll give my legs a little break for a second.
05:23So the focus of this circuit is to engage the full body, right? When you're on the road or
05:28you don't have a lot of time to work out, you don't want to think too much, you know, you want
05:32to engage your full body, but you want to give enough body parts enough focus that they do
05:36really get some type of workout. At 20 seconds, you can just create a variation.
05:59And this is the one that's not fun.
06:03After all that, you know, you kind of combine it all together,
06:07your shoulders, the biceps, the leg press, and your core.
06:29My exercise routines have changed so much throughout my career,
06:36because every role and every phase of my life is a little different.
06:41But now that I'm a dad, I want to be Brad Pitt status by the time I'm 70 for my daughter.
06:48So I'm gonna keep it going. So we've just completed the first half of the workout,
06:54which consists of three circuits of all those stations. Now we're entering the second,
06:58the second one is going to be more tricep centric, we're going to transfer functionality to the chest,
07:03and then we're going to incorporate some back with hamstrings as well. You don't have to know
07:06that now, now you can just follow. So we start with a simple, just like get the blood in there.
07:12As you can see, I give it a little tilt at the top, just because I'm worth it.
07:30All right, now I go to a heavier, I tend to go with like a kickbacks at 35s. Wait for the clock.
07:37Burnout sessions of this circuit training is meant to really get your blood going and get your
07:42your muscle stamina up. To me, the focus of this is to make sure your body stays alert,
07:48flow it fluid and make sure that, you know, that no matter what time you're asked to be,
07:53you know, to do something that you at least can run after your child.
08:00Always record, dumbbells back.
08:02This one's a crowd favorite. After all that, your triceps are a little burn,
08:07your chest has some fluid going, but this one is never easy for the burnout.
08:31So the overview of my training goals are very simple. It's prevention. For me,
08:45it's important to be strong enough that no matter what life puts in front of me,
08:49that I'm strong enough to take the hit. In many ways, I think you're trying to rejuvenate. In
08:54many ways, you're trying to get some of those years back that perhaps you wasted in your,
08:58well, let's say invested in your 20s and early 30s, you know, and I think that's critical.
09:11All right, we go to the good old hamstring
09:14back pulls. I don't have the scientific terms because I'm so real, you know.
09:19Okay.
09:23So
09:43he bites.
09:46We did the triceps, we did the heavy triceps, we did the burnout chest,
09:51did a little heavy chest with the back and hamstrings. This, you can get your core,
09:56you know, this is a good old dip. Everything has to work in order to get you up and down.
10:01I think there's something transformative that happens at that point. Your body is working for
10:05the clock, it's now working for that rep number and something unlocks for you, right? You start
10:11focusing more on form, you start focusing more on mechanics and how your body's manually doing
10:18something as opposed to just getting to that number. And ever since I started implementing
10:22the clock, my form has gotten better. I've been a little bit more focused on the target and I'm
10:26now more focused on the feeling than like what number I'm at at.
10:37Okay. All right. So really use those 15 seconds to get you going. Now we're going to do some
10:47hanging knee ups.
11:17All right. So if it wasn't sassy enough, we're going to go to the assault bike.
11:32You go as hard as you can.
11:47All right. So that's the second half of the workout. You're done now. Two to three rounds
12:08of that. You should feel pretty spent. Take deep breaths. Don't forget to stretch. But honestly,
12:16so happy you would spend this time with me because this has saved so much of my sanity
12:22in my life. This gym, this time that I spent for myself really has made me better. And I know that
12:31if you're watching this, you're looking for a place to go. You know, in this place, you're
12:36always welcome. It's early in the morning. So then you got to go to work.