Action-packed stunts and wild car chases: Filming has begun on “Fast X,” the grand finale of the “Fast & Furious” series. Of course, again: rapper and actor Ludacris. And thanks to special training, he is in tip-top shape.
The 44-year-old has already starred in six of the nine films in the “Fast & Furious” series that have been released so far. He knows it: filming is not only fast and exciting, but also physically challenging. To get in shape for the grand finale, Ludacris went through a very special training routine. FITBOOK took a closer look at his training.
He goes to his home gym almost every day.
As Ludacris revealed to the American magazine Men’s Health, he works out six times a week in his home gym. He focuses on a different part of his body every day, but does “a little stomach and a little bit of legs” every day. Although training is an integral part of his daily routine, the 44-year-old regularly changes his exercises. And rightly so: “The longer I train, the more I have to challenge myself. You have to confuse your body. The body is much smarter than you think.
In addition to strength training with weights and battle ropes, Ludacris also uses yoga and HIIT to stay in shape. He also runs and does bodyweight exercises. His goal: “To be better than yesterday. Keep getting better.”
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Mallet training for hardened muscles
On “Instagram” Ludacris shows how he hardens his body. His basic training consists of several steps:
- Warm up on the treadmill
- Hanging Leg Raises with a Twist
- Mallet training with rotation
- Bodyweight Triceps Dips
- Plank/Ab Wheel Combination
- Cool off with a massage gun
To challenge his body in the best possible way, Ludacris relies on gym equipment and other aids. His favorite tool for strong muscles is the Sledgehammer. What initially seems extraordinary turns out to be an excellent six-pack workout. He swings the hammer with both hands back and forth. By incorporating a rotational movement, not only the rectus abdominal muscles are used but also the obliques. After a blow to the tire, he changes sides. The sequence unfolds at such a pace that the entire cardiovascular system is activated. A true professional exercise!
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There are also barbell leg raises and a combined plank and abdominal wheel exercise called “HIITAX.” As you go forward using the Ab wheel, your feet rest on a rolling plate. The table is maintained the entire time, the snatch increases the intensity even more. In his training, Ludacris clearly focuses on the middle of the body.
Cooling down and regeneration are part of the training.
Ludacris attaches great importance to a relaxing cool down during your training. In this way he prevents muscle pain, avoids injuries and relaxes his body after a strenuous sports session. He likes to use a massage gun for this. He is also regularly treated by famed chiropractor Dr. Treat Beau Hightower.
watch your diet
Of course, Ludacris also knows that the best training is not enough without proper nutrition. As a result, his fridge is stocked with lean, high-protein foods like turkey and chicken. When it comes to vegetables, the rapper likes to use peas, green asparagus, and baby spinach. He also drinks a lot of water and a protein shake from time to time.