I don’t know about you, but one of my priorities when I travel is to get a good workout the day I arrive. research (opens in a new tab)has found evidence that exercise can help counteract the negative effects of jet lag or shift work. While looking for inspiration for a bodyweight circuit to do in the (slightly limited) hotel gym on a recent trip to NYC, I stumbled across Miles Teller’s Top Gun bodyweight workout, so I unrolled an exercise mat and I tried it.
Miles Teller stars in the new Top Gun: Maverick film with Tom Cruise. The movie was greatly delayed due to Covid and was actually shot before 2019, so Teller was able to build up for his role as Bradley ‘Rooster’ Bradshaw in the traditional way: lots of time in the gym with a personal trainer. Teller trained with Jason Walsh, a PT with a phone book full of Hollywood clients, including Matt Damon and Brie Larson (this is what happened when I Tried Brie Larson’s Captain Marvel Workout).
That said, in an interview with men’s health (opens in a new tab), Teller revealed the bodyweight training he does when he’s on the go. In fact, he is currently on location in Australia for spider head with Chris Hemsworth, who is also a fan of a bodyweight circuit (This Is What Happened When I Put Hemsworth’s Bodyweight Workout To The Test).
Read on to find out what happened when I tried Teller’s circuit, which can be done from almost anywhere.
Of course, it goes without saying that what works for Teller might not work for you. While this circuit can be adapted for beginners (try to complete fewer reps or only do the circuit once), if you’re totally new to the exercises themselves, it’s worth asking a PT to check your form to make sure you don’t slip. is exposing. at risk of injury.
What is Miles Teller’s bodyweight workout?
Ready to get started? Here is the training:
Warm up race: 800 meters
Flutter kicks: 40 repetitions
Bank Funds: 20 repetitions
Bodyweight Squats: 20 repetitions
Push-ups with feet elevated: 25 repetitions
Alternate reverse lunges: 25 repetitions
Complete the course two or three times to get the full Top Gun experience.
I Tried Miles Teller’s Bodyweight Workout – Here’s What Happened
As I mentioned, I’m no stranger to a weird training challenge – you can find out what happened when I did 100 dead bugs a day for a week.or added a plank to my morning routine here, but after an early start and a day of travel, I wasn’t sure what to expect with this one.
This Miles Teller workout is a great reminder that you don’t need tons of equipment or a fancy gym membership to get a great workout.
The hotel gym had everything I needed for this workout: a treadmill, a bench, and an exercise mat. This could easily be adapted to a home workout by swapping the run for a 10 minute cycle on one of the best exercise bikesor go for a run before doing the rest of your workout in your yard using a step or wall for bench dips.
After the 800m race, I got stuck in the bodyweight section of the workout and pushed myself to get through the exercises as quickly as possible without compromising my form. As I mentioned in previous exercise stories, I suffer from sciatica after a horse riding accident in my teens, so I have to take my lower back into account in many ab exercises. For the flutter kicks, I kept my legs at a 45-degree angle, rather than letting them drop to the ground too far.
Bench dips and bodyweight squats got my heart rate up, before overhead pushups really set my upper body on fire. I’m not a fan of push-ups at the best of times, but putting my feet up on a bench made the move even more difficult. Obviously, if you’re a beginner, these could easily be swapped out for a push-up: here you go how to make a lizardthe benefits and how to modify the exercise.
After the reverse lunges (this is what happened when I did 100 lunges a day for a week.), I went right back into a second loop, including the run to keep my heart rate up, and then did a third. After three circuits I finished with a light stretch.
The whole workout took me about 30 minutes (although this would have been shorter if I hadn’t repeated the warm-up each time) – I sweated a lot and felt great afterwards. While it won’t be for everyone, it’s a great reminder that you don’t need tons of gear or a fancy gym membership to get in a great workout. I’ll definitely be doing this again, though preferably without the jet lag. Next time.
