Mark Wahlberg has been in the public eye for over 25 years. He started as a rapper and underwear model, then became a film actor. Now, he also works as a producer and entrepreneur. Throughout his busy career, he has always made fitness a top priority—even when traveling frequently.
Wahlberg explains his approach: “It’s easier to stay in shape than it is to get in shape.”
His trainer, Brian Nguyen, creates quick and efficient workouts that Wahlberg can do anywhere. Whether in a hotel room or on a movie set trailer, these workouts help him maintain his muscular physique. Versatile training is important for Wahlberg, especially because some of his movie roles demand physical preparation. He says, “I like the physical preparation as much as the mental.”
The workout relies on just two basic tools: dumbbells and resistance bands. Nguyen designed a strong, low-tech routine that targets the shoulders and core through a series of combined exercises, known as a complex.
How the Workout Works
Set a timer for 3 minutes. Perform each exercise for 30 seconds. This completes one set. Rest only briefly between exercises. After finishing all exercises, rest for one minute. Repeat for four to six rounds. Then, move on to the second part and repeat the process.
Part I: Dumbbell Exercises
Single-arm Clean and Press
Do 4 to 6 sets, 30 seconds per side. Lift a dumbbell from the floor to shoulder height, then press it overhead in one controlled motion.
Goblet Squat with Rotation
Do 4 to 6 sets, 30 seconds each. Perform a deep squat. At the top, rotate your hips and turn to alternate sides.
Renegade Row
Do 4 to 6 sets, 30 seconds each. In a plank position holding dumbbells, row one arm toward your waist while keeping your body stable.
Alternating Step-up with Single-arm Dumbbell Curl
Do 4 to 6 sets, 30 seconds each. Hold dumbbells, step onto a bench or chair with one foot, then step through and curl the dumbbell.
Around the World
Do 4 to 6 sets, 30 seconds each. Hold a weight with both hands and circle it around your head in a controlled, continuous motion.
Part II: Resistance Band Exercises
Single-arm Row
Do 4 to 6 sets, 30 seconds per side. Anchor the band, pull it toward your side by rowing one arm while keeping your back straight.
Superband Squat
Do 4 to 6 sets, 30 seconds each. Make the squat harder by widening your feet on the band or adding rotation or an overhead press at the top.
Single-arm Chest Press with Contra Lunge
Do 4 to 6 sets, 30 seconds per side. With the band behind you, press one arm forward while lunging with the opposite leg.
Alternating Woodchop
Do 4 to 6 sets, 30 seconds each. If you cannot fix the band to an anchor, stand on it and chop diagonally across your body from low to high.
This straightforward routine helps Mark Wahlberg stay ripped while on the move. With just dumbbells and resistance bands, anyone can try this versatile workout anywhere.
