Having impressed in a cameo in 2019 The Knight, Bugzy Malone, whose real name is Aaron Davis, will soon be starring in his second Guy Ritchie movie, Operation Fortune. This time he will play a spy with the aforementioned. Jason Stathamwhose Malone has nothing but praise for it.
“When you work together Jason Statham” says Malone, “you know he’s a serious physical specimen, so you want to be fit and ready. You don’t want to let anyone down, so it was a couple of months of preparation in terms of being physically fit and built. To be honest, I bring that work ethic to every job. I always try to be the best version of myself, and every time I try to be a little better too.”
But how exactly did Malone get “fit and ready”? speaking to men’s health, revealed the five exercises he values above all others, as well as the workout he uses on his “strenuous” days. We also have our fitness editor, Andrew Traceyto take a look at the exercises and give us your verdict on them.
Oh, and where exactly does Malone (the movie star) see the work he’s doing now taking him? “I feel like in the future there’s going to be an action hero role or something like James Bond because I’m cut out for this,” says Malone. No pressure.
press up
How:
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Starting in a plank position, slowly lower your chest toward the floor while making sure your abs are tight and your spine is in a neutral position.
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Slowly push back to the starting position. That is a repetition.
squat
How:
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Stand with your feet shoulder-width apart. Begin the movement by bending your knees and leaning back with your hips.
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Lower as far as you can and quickly reverse the movement back to the starting position. Keep your head up and your back straight throughout the movement.
ABS
How:
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Lie on the floor with your knees bent and your hands lightly touching your head.
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Engage your core and lift your upper body until your chest almost makes contact with your knees.
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Return to the starting position and repeat.
dominated
How:
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Grab the bar above you with your palms facing out and your arms fully extended. Your hands should be shoulder width apart.
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Squeeze your shoulder blades together, exhale, and drive your elbows toward your hips to bring your chin over the bar. Lower under control back to the starting position.
I’m asking
How:
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Grab the bars of a dip station with your palms facing in and your arms straight.
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Slowly lower until your elbows are at a right angle, making sure they stay tucked in against your body and don’t flare out. Climb back up to the top and repeat.
Malone full body explosion
Bugzy Malone has two workouts that he likes. On a rest or easy day, he shadowboxes for four or five rounds and follows up with some push-ups. Simple, fast and convenient. “Just because I really like doing something, instead of doing nothing,” he says.
However, on a hard, strenuous day, and when he’s really working up a sweat, he’ll jump into the warm-up, do four or five rounds of shadow boxing, and then jump into the next workout. Just like Malone, he will also give you a full body blast.
Part A
5 sets (adding weight each set, rest 2 minutes between sets)
Part B
4 sets (60 second rest between rounds)
Part C
5 sets (as fast as possible with good form)
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