22 Miles is this season’s new action film, in which Mark Wahlberg plays an elite American intelligence officer. Once again one of Hollywood’s biggest stars had to train hard for the role.
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With the help of his longtime trainer Brian Nguyen, they focused on specific sessions. ‘We focused on a lot of functional things, where he can explode into action and move like a cat while holding a rifle. These movements are powerful, they are principles that you will find in a soldier,’ explained the trainer to Men's Health.
Thus Mark Wahlberg worked double sessions, alternating between upper and lower body training. In other words, the program had a day A and a day B. Day A, Mark Wahlberg worked upper body ‘pull-down’ exercises and lower body ‘thrust’ exercises. Day B, he reversed the two. This type of training also allowed him to reduce his posture problems.
The workout
- Lying down chest press with leg lifts: 3 sets of 12 to 20 reps
- One leg planks with resistance band: 3 sets of 12 to 20 reps
- Farmer walk: Between 260 and 400 feet
- Kettlebell deadlifts: 3 sets of 12 to 20 reps
- Unilateral one leg shoulder press: 3 sets of 12 to 20 reps
- Battle ropes: 5 sets of 30 seconds with 30 seconds of rest
- Sled push: For as long as you can
