Bradley Cooper's Workout

To get his body in phenominal shape, Cooper used a workout routine called 321. This routine uses 3 cardio circuits, 2 strength training circuits and 1 core circuit. Each circuit is performed for 10 minutes, one right after the other. Your full body workout will only take 60 minutes to complete. The workout is intense and has a fast pace. You better be ready to go hard or you'll have trouble completing the session!

Note: Click on the picture above and watch video #3 (it's a cool technique)!

Kick-off the workout with a 10 minute cardio circuit. This can be something like running for distance at a moderate pace, rowing for distance on a rowing machine or running on a treadmill. Follow that up with a 10 minute strength training circuit. Select 3 exercises and make sure you chose exercises that use multiple muscle groups - like pull ups, squats and bench press - not just isolation movements like bicep curls, leg extensions and tricep push downs.

Then do 10 minutes of high intensity cardio intervals. This should be something like the 40 yard dash, speed jump rope or Tabata squats or burpees. Then it is back to another strength training circuit. Again pick 3 exercises that use multiple muscles - like dead lifts, push ups and push presses - and do that for 10 minutes. Follow that up with one more cardio session. This can be something like middle distance running, a Stairmaster or the elliptical machine. Tinally, finish off the workout with 10 minutes of core work using exercises like planks, v-ups and bicycles.

Bradley Cooper's Workout can be performed by anybody. If you are not quite ready to do this for an hour, you can scale the amount of time that you do it for. Scale down so that each circuit is 5 minutes long. Once you build up the endurance, increase the time of each circuit until you can do it for a full 10 minutes. Make sure you are lifting weights that challenge you but aren't too heavy that you can't handle it. Build up your level of conditioning then increase the intensity of the workout and time you do it in.

Recall that the order of the 321 workout is Cardio, Strength Training, Interval Cardio, Strength Training, Cardio and Core work. Start using this workout and watch your body transform for the better.