DOLPH LUNDGREN CIRCUIT WORKOUT
Want to know what keeps this actor in shape? Follow Dolph’s highly effective circuit training workout – and get ready to take on a Rocky of your own!
When Dolph has finished his circuit workout, he moves into the aerobics studio for some kickboxing, pad work and sparring. He and his partner work for 5 rounds with a two minute rest in between.
WARM UP
“For the first two rounds we do kickboxing with pads and gloves working different combinations. First I (Slavi Slavov, Dolph’s coach and sparring partner) hold the pads then Dolph will hold them.”
CIRCUIT TRAINING
For the 3rd and 4th rounds, they spar. “During our sparring we work at 70-80% of our maximum ability. We don't use punches in the face - only the body, but we use the kicks everywhere and at times they’re very high.”
• 10 minutes of cycling • sit-ups and back extensions (supersets: 3x30 each, 30 s. rest between sets)
PERFORM FOUR ROUNDS OF THE FOLLOWING CIRCUIT: 1. Running on the treadmill 2. Squat with Arnold Press: - With dumbbells in each hand and the body straight, start with knees slightly bent. - Rotate and raise the dumbbells to your shoulders - Push the dumbbells above your head with extended arms - With your arms still elevated, perform the squat - Return the arms to the starting position - Repeat 3. Shadow kickboxing with light dumbbells (5 lbs) 4. Sit ups or other abdominal exercise: every circuit is a slightly different abs exercise. 5. Squat-kicks: every circuit we do different kicks - to the knees, low, front, high kicks. 6. Push-ups: two types, usually changing hand positions and movements/ tempo. 7. Bench dips: put the legs up higher than the hips. 8. Weighted punches: using the dumbbells, alternate punching forward then up and across.
For the first circuit, use lighter weights (60 % of your max) for 30 seconds per exercise, working with a 15 second rest between exercises. After that you’re ready for heavy training.
For the next three circuits, perform the same eight exercises,
but utilize heavier weights, and be sure to focus on the movement. Execute each exercise for 45 seconds, and keep a 15 second rest between exercises. Between the circuit rounds, your rest period is 2 minutes.
After you’ve completed the last circuit, take a two minute
break and then perform two maximum sets of chin-ups with a 30 second rest between sets.
DL: It’s challenging. It was quite difficult in the beginning. Producers are wary of this combination (an actor who directs). It’s their ultimate nightmare. If you have a star who is directing, you can’t fire the star, and you can’t get rid of the director. Producers tend to look over your shoulder a great deal. I believe that they are becoming more confident in my abilities. OB: ON A DIFFERENT NOTE: YOU MENTIONED THAT YOU WERE WORKING ON A SUPPLEMENT LINE. CAN YOU ELABORATE ON THAT? DL: I’m working on a line of supplements with my brother-in-law who is a biochemist. It’s something organic from Sweden. OB: DO YOU TAKE A LOT OF SUPPLEMENTS, YOURSELF? DL: I used to use a lot more supplements years ago. I try to eat as healthy as I can, not eating late at night. Every morning I have a special healthy cocktail to get me going. OB: DO YOU WORKOUT WITH YOUR CO-STARS WHILE FILMING? DL: I’ve worked out with Stallone a lot in the past. It was good working out with Van Damme when we worked together. It’s good to see how other people
train. Everyone is different, and there’s always something to learn. With this new movie coming up, we’ll see. OB: DO YOU FOLLOW MMA? IF SO, IS THERE ANYONE IN PARTICULAR THAT YOU LIKE? DL: Yes I like to watch the fights; there are many great fighters out there. I like Machete a lot. He is very smart and he uses a lot of Karate moves. He’s a very clever fighter. I’ve seen fights in Vegas, Russia and Eastern Europe.” OB: YOU HAVE QUITE AN EXTENSIVE BACKGROUND IN MARTIAL ARTS. WHAT STYLE OF MARTIAL ARTS DO YOU PRACTICE? DL: I studied kyokushin karate. That was a style that had full contact, with throws and sweeps - very similar to MMA, actually. In my day, guys were into boxing and karate and now it’s MMA. It’s a warrior atmosphere and I think that all men have it in them. Up until not too long ago, men were still out hunting their prey. OB: WHO DO YOU LOOK UP TO AT THIS POINT IN YOUR LIFE? DL: I think everyone should have a role model. There are some wise older men that I look up to, like my father-in-law in Sweden. He knows how to live and
In the 5th round, Dolph and Slavi do strengthening movements. “One of us will do a combination of punches and kicks while the other one is not protected. We each do a round like this.” The men then do five minutes of stretching for the whole body. They finish off the intense workout with "MOCUSO” (30-40 sec.). This exercise is about relaxing the body. They stay off their feet and sit comfortably with the eyes closed to allow for the brain to be free.
MEET THE TRAINER: Slavi Slavov’s Bio
When Slavi Slavov is not on location training with Dolph Lundgren, you can find him at his MMA club in Bulgaria. Slavi’s training comes from 12 years of Judo, earning him his black belt, and nine years of training in Karate Kyokushin, in which he is a Bulgarian and International champion. Slavi has spent years donning the boxing gloves to compete in kickboxing and Muay Thai. He has been a kickboxing and Muay Thai Champion 5 times in Bulgaria, and a champion many times internationally. For the last five years, he has been training in MMA with 6 matches and 6 wins.
enjoy life. My Swedish lawyer is very interesting. He is head of the Boxing Federation. He’s a tough guy, but he’s also very intelligent. He has a great attitude. I have another close friend who is a karate instructor. He also has a good outlook on life. I think it’s important. Life is a mystery. It’s interesting to look at people who have lived more than you have, and see how they have done things. Another person who has done a great job is Sylvester Stallone. He’s in great shape. He’s a writer and an artist. That’s a guy who never gives up. It’s challenging to write, direct and create one hit film in the course of a career. Here’s a guy who has made many. Another of my heroes is Clint Eastwood. He’s older and successful, and he keeps doing his thing, regardless of whether or not people like it or understand it. Those are the people that I respect. OB: WHAT ARE YOU MOST PASSIONATE ABOUT? DL: I’m passionate about family, my kids. And I’m passionate about my health. I put a lot of energy into acting, directing and writing, when I’m not with my family or traveling.