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Chris Pratt, who plays Peter Quill (also known as Star-Lord) in the Marvel movies, had only six months to train for the role, and those unbelievable results were all thanks to these three exercises.
Well, thanks to these three exercises and his personal trainer, Duffy Gaver (great name, by the way). Gaver is a former Navy Seal and has credits on movies like Mr. & Mrs. Smith, Inception, X-Men: First Class, Spider-Man: Homecoming, and Tenet for his stunt work. In short, he knows what he's talking about when it comes to transforming a body into a lean, mean, quipping machine for a role in the Marvel movies. "If you're a trainer and your client wants to lose a little weight, that's nice motivation, but it isn't specific," said Gaver in an interview with Esquire. "My clients say, 'Hey, in six months they're gonna film me, I have to take my shirt off and if I don't do it right I'm f*cked.'"
That's one way of motivating yourself for the most gruelling test of physical endurance that you'll ever experience, to be sure. Before Guardians of the Galaxy, Pratt was a household name for a different reason. Playing Andy Dwyer in Parks and Recreation, the character is a clueless yet endearing slacker who is only interested in childish flights of fancy. According to Gaver, Pratt himself couldn't be further from that persona if he tried.
"Chris is one of those guys where you have to say 'Hey let's take a day off'," explained the personal trainer. "He definitely wanted it... Chris would go through his workout and the whole gym would pay attention to him. Not because he was a movie star, because at the time he wasn't. He's dripping sweat, out of breath. He was just a guy who was killing himself in the gym." If you're thinking, sign me up, then we've got the goss on how Pratt's physique changed so drastically.
Importantly, you'll need to warm up at the beginning on an assault bike, but if you've not got one of those at home, then you'll be doing burpees. Maintain this for 20 minutes with no rests and no breaks. Then, the first exercise is pull-ups; five reps and push yourself to complete as many sets as you can. Gaver said to use a resistance band around the bar and step into it to take some of the strain off of your body, if you're struggling at the start. The second exercise is push-ups; 10 reps and again, complete as many sets as you can. At the end of the last 10 reps, immediately begin the third exercise. Five reps of air squats, as many sets as you can manage.
There are other factors to consider, such as your own health and fitness goals, and the diet that Pratt adhered to to ensure he got the most out of the training. However, if you've been looking for a more intense workout ahead of the opening of gyms and exercise spaces, then Star Lord's own regimen isn't a half-bad shout.
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