00:00Hey everybody, I'm Luke McFarlane,
00:01and I am excited to show you a little bit
00:04of what my workout looks like these days.
00:06I am a new father, so we have less time,
00:08so we try to get it done as quick as possible.
00:11That doesn't mean we don't hit all the muscle groups,
00:13and we're gonna do that right now.
00:23As an actor, being in physically good shape, very important.
00:27Big movie I did a couple years ago.
00:28I need to put on size.
00:30Muscle is great.
00:31I feel very comfortable walking around at 200 pounds.
00:33As I got a little bit older, I wanna lean out more,
00:36so I've just really increased the repetition,
00:39maybe moving less weight right now than I used to.
00:41So right now, what I'm trying to do as much as possible
00:44is, because I have less time as a new parent,
00:46is getting things done quickly.
00:48So today I'm gonna show you how I can hit
00:49all the muscle groups really quickly
00:51and give each muscle a little bit of attention
00:54without killing myself with a short amount of time.
00:58So I wanna start with my favorite, favorite exercise,
01:04the thing that I did when I was a kid,
01:05because who didn't wanna be G.I. Joe?
01:07I wanted to be in the military,
01:09and the pull-up is the classic move,
01:11so that's usually actually how I start my workouts,
01:14with some pull-ups.
01:16If you notice, there's a bunch of different grips.
01:18The different grips are gonna target
01:19different parts of your back,
01:20so I like to change the grip as much as possible,
01:23and you're also gonna get some arm activation in that,
01:26depending on the grip.
01:27So, let's start wide.
01:37And then, we wanna get our arms involved.
01:40I also like to try to come up quickly and come down slowly.
01:50Core strength is a very important part of being an actor.
01:53You often find yourself in uncomfortable positions
01:55for a very long time,
01:56so you really wanna know how to engage,
02:00and more importantly, endure.
02:03So, kind of working on endurance,
02:05working on focus and engagement.
02:09I like to try to hold plank on each side
02:13for at least a minimum of one minute.
02:16Staying motivated in the gym
02:17is kind of an ongoing process.
02:19I used to listen to music constantly.
02:21Now I find that I actually listen to my podcasts
02:25and my news while I work out.
02:27I'm also lucky enough to work out with a trainer.
02:29If you have the opportunity to work out with a trainer,
02:31it's good to have somebody out there
02:32kind of pushing you along.
02:35Because the pull-up is one of my favorite exercises,
02:38I'm always looking for ways to adapt it.
02:40So by adding weight to my pull-up,
02:42throw a weight between my legs, grab the bar,
02:45just makes it a little bit more difficult,
02:47and frankly just keeps it interesting longer.
02:51I truly think every guy should be able to do 10 pull-ups,
02:54unbroken, without touching the ground.
02:56So currently I am actually working as a carpenter
03:01on a home renovation show,
03:02and grip strength is an important part of that.
03:06So we're just gonna do some lunges.
03:11I like to try to hit legs at least twice a week.
03:14It's kind of like your power center.
03:16It's your big engine,
03:17and you gotta keep them busy,
03:18and you gotta keep them full of blood.
03:22I love working with kettlebells,
03:23and I love working on my shoulders.
03:27It's really important to keep them moving.
03:31So I'm working on both mobility,
03:35and on muscle development.
03:38I've always been a guy who likes to work out in the morning.
03:41I think it's a great way to start the day,
03:43gets your blood going,
03:44kind of makes you ready for the day.
03:46I find personally,
03:48that if I work out at the end of the day,
03:52I kind of get a little bit amped up,
03:53and I have a hard time sleeping.
03:55And we all know that sleeping,
03:57is a very important part of working out.
04:03This next workout is actually very near and dear to my heart,
04:05because it's in honor of my daughter,
04:07and this is her favorite song.
04:09It's called the Wheels on the Bus.
04:10So we like to do the wheels on the bus,
04:13go round and round,
04:14all the way to town.
04:16So yeah,
04:18it's really about holding that wheel as long as you can.
04:21I like to try to get in at least three sets of 30 seconds.
04:30Okay, some people might give me some flack for this,
04:33but the bicep curl is a classic way to end a workout.
04:37So I think we all know how to do this.
04:41Working out is something that began in high school with me.
04:43My sister, my twin sister's boyfriend,
04:45kind of had one of these like physiques that I wanted.
04:47I remember my first workout.
04:48I was in the ninth grade,
04:49and we did bench press, which is super classic.
04:52Well, thanks for paying a little bit of attention
04:54to what I do to try to stay fit and healthy,
04:56and just kind of think about this.
04:59It's really just a matter of making it part of your routine.
05:03And the older you get,
05:03the more it's just built into breathing.
05:05It's just a part of the day.
05:07Don't think about it.
05:08Do something, lift something.
05:09Don't get crazy about it.
05:11Just do it.
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