Jumanji Star Dwayne ‘The Rock’ Johnson’s 4 Step Work Out Plan – And 6 Bits Of Gym Kit He Swears By

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DWAYNE 'The Rock' Johnson is surely the workout posterboy of Hollywood action stars.

The veteran actor, who found fame in the 90s and 2000s as one of pro wrestling’s biggest names, has made a career out of being the biggest guy on screen at all times.

 Dwayne Johnson stars in the remake of Jumanji released later this month>TheRock/Instagram>
Dwayne Johnson stars in the remake of Jumanji released later this month

In fact Johnson, with his 6ft 5ins frame, was the world's highest-paid actor in 2016 - starring in films such as Disney’s Moana. In 2017 he's received further paychecks for big releases Baywatch and Furious 7.

Key to Johnson’s roles are his incredible size as the former college American football star’s roles are defined by his physicality.

And we expect more of the same in Jumanji: Welcome to the jungle, released in December in the UK.

In the remake of the 1995 Robin Williams classic, Johnson will star alongside comedians Kevin Hart, Jack Black and Karen Gillan, in a action comedy role that's already been a hit with the reviewers.

 Dwayne Johnson stars alongside Jack Black , Kevin Hart and Karen Gillan>>
Dwayne Johnson stars alongside Jack Black , Kevin Hart and Karen Gillan

In the trailers for Jumanji you can see Johnson hasn’t been skipping leg day.

But how does the actor formerly known as The Rock get in shape for his movies - and more importantly, what parts of his workout can you bring to your own home?

Fortunately, Johnson has revealed four top tips in a string of interviews and we've gathered his collective wisdom here.

1. Rise and shine

Dwayne Johnson likes to get up early. Really early.

The action star says he regularly gets up between 3am and 5am to kick off his cardio; usually a 30-50 minute run or a blast on a cross-trainer. He does that five to six days a week. Seriously.

Granted that’s a little easier to achieve when you live in Florida where average temperature doesn’t dip below 15C, even in the winter.

We’ll forgive you skipping the early wake up, but cardio is a big part of Johnson’s workout regime, and the good thing about that is it only requires a pair of trainers.

 Dwayne Johnson also starred with Zac Efron in Baywatch>© 2017 PARAMOUNT PICTURES. ALL RIGHTS RESERVED.>
Dwayne Johnson also starred with Zac Efron in Baywatch

If you’re running that often, you’re going to need a good pair of shoes, and you’ll need an upgrade every 450 to 550 miles of running to reduce your risk of injury according to ASICS.

Luckily, you don’t have to break the bank to pick up a good pair of trainers.

Get yours from: SportsshoesSports Direct, M&M Direct, >JD Sports.

2. Lift big

It’s not surprising to learn that Johnson’s workout philosophy is simple: lift big.

The actor says he prefers to do four sets of 12 reps, with 60-90 seconds of rest between sets.

That means he’s lifting pretty big, to add muscle to his frame.

Johnson divides up his body into different parts across the week and does a long list of exercises, which luckily, aren’t too complex.

All the usual staples are there: bench press, squat, dead lift, shoulder press, bicep curls and many more, according to bodybuilding.com.

 Dwayne Johnson originally found fame as a pro wrestler>Hulton Archive - Getty>
Dwayne Johnson originally found fame as a pro wrestler

The easiest way you can do many of these exercises is with a weights bench, barbells and dumbbells.

If you’re looking to build up a home gym, there's a wide range of weights benches with discounts to be found.

Amazon has a particularly large selection of barbells and dumbbells for you to choose from. You can also buy weights benches and multi gyms from a range of retailers..

But remember, if you’re lifting at home it’s important to have a spotter to assist you as you train to avoid injury - especially when doing heavy-load exercises such as bench press and squats.

Get weight benches and multi-gyms: 

ArgosTescoSweatbandAmazon.

Get dumbbells and free weights: Amazon, Argos.

3. Abs like slabs

Johnson throws a number of core exercises into his workouts as well which are important for stability, all round strength… and rocking a banging six pack at the beach.

Russian twists are on the menu which are easily achieved with a medicine ball which you can buy from Amazon for under £10.

?First trailer for Jumanji: Welcome To The Jungle starring Dwayne Johnson

And although Johnson cites cable crunches in his workout, buying an ab roller/ab wheel is a great way to get an all-round core exercise at home that strengthens both the stomach muscles and the lower back.

It's another cheap bit of kit that can be picked up for under a tenner at Amazon.

Get a medicine ball: Amazon, Argos.

Get an ab roller/ab wheel: Amazon.

4. Back in the game

Like many bodybuilders, Johnson likes a pull-up.

In his workout plan he recommends doing three sets until you physically can't do any more, on days dedicated to working out your back.

Pull-ups are easy to do in the comfort of your own home, with a pull-up bar which you can hang in your door frames and buy for around £10.

Pro tip: Set up the bar in the doorway so that you DON’T whack your head up on the way up and wind up with a concussion.

Get a pull-up bar: Amazon.

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Source : https://www.thesun.co.uk/news/5073953/jumanji-star-dwayne-the-rock-johnsons-4-step-work-out-plan-and-6-bits-of-gym-kit-he-swears-by/

Jumanji star Dwayne ‘The Rock’ Johnson’s 4 step workout plan – and 6 bits of gym kit he swears by
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