Men's Health is kicking off 2019 by featuring 31 days of transformations, and leading off the new year is one of our favorites, Imagine Dragons Frontman Dan Reynolds. He's been really open talking about how working out, diet & therapy have helped him immensely with his autoimmune disease - and I think we can all agree he is in amazing shape. In fact, my 2019 resolution is to be HALF as fit as he is (gotta keep it realistic, you know...)
Dan's personal trainer Brad Feinberg shared with Men's Health what Dan's week long workout plan looks like - have a look at this madness:
Monday
Warm up for 10 minutes
Strength
Front Squat
4 sets of 10 reps
Bent Over Row
4 sets of 10 reps
Plank Holds
5 rounds of 30 second holds
High Intensity Cardio
6 to 10 rounds of 1 minute on and 1 minute off structure, typically on the treadmill.
Tuesday
Warm up for 10 minutes.
Power and Strength
Clean and Jerk
6 sets of 1 rep
Kettlebell Swings
5 sets of 10 reps
Turkish Get Ups
5 sets of 1 rep per arm
Broad Jumps
5 sets of 3 reps
Low Intensity Cardio
Wednesday
Warm up for 10 minutes.
Strength
Hinge Movement (usually Deadlift)
4 sets of 10 reps
Overhead Strict Press
4 sets of 10 reps
Flat Bench Press
4 sets of 10 reps
Weighted Crunch or Sit Up
4 sets of 10 reps
Low Intensity Cardio
20-plus minute run at a steady pace on treadmill
Thursday
Warm up for 10 minutes
Power and Strength
Snatch
6 sets of 1 rep
Double Kettlebell Snatch
5 sets of 10 reps
Turkish Get Ups
3 sets of 3 reps per arm
Vertical Jumps
4 sets of 4 reps
Low Intensity Cardio
20-plus minute run at steady pace on treadmill
Friday
Warm up for 10 minutes
Strength
Weighted Lunge
4 sets of 10 reps
Pull Ups
4 sets of maximum reps
Cable Twists or Weighted Russian Twist
4 sets of 10 reps per side
Medium Intensity Cardio
3 to 4 rounds of 3 to 5 minute on and 1 minute off structure. Usually on treadmill.
Saturday
Warm up for 10 minutes
Power and Strength
Clean
6 sets of 1 rep
Single-Arm Kettlebell Swings
5 sets of 10 reps per arm
Turkish Get Ups
2 sets of 5 reps per arm
Box Jumps
3 sets of 5 reps
Low Intensity Cardio
20-plus minute run at steady pace on the treadmill.
Sunday
Recovery run and mobility work.