- It's either discipline or regret.
I choose discipline.
(Rhino laughs)
What's up everybody?
This is Boris Kodjoe, and this is how I train.
(high energy music)
We're in season six of "Station 19" right now.
Part of the job of portraying a firefighter is
they lug a lot of weight around.
The oxygen tanks,
helmet, boots, everything is very heavy,
so you have to be in shape
in order to play these roles authentically.
You know my love affair with fitness started
at a really young age.
Growing up in Germany,
you play tennis, you play soccer, you play basketball.
So, it's really a well-rounded sort of approach to fitness.
It's something that's part of my everyday lifestyle.
If I work out consistently, I feel my best.
If I skip 2, 3, 4 days, I can feel it slipping.
As I am turning 50,
I've sort of let go of the weights,
the heavy weights, because I found it hurts my joints.
So, what I do is, I create a lot of workouts
that involve resistance, own body weight,
a lot of floor work
to strengthen my upper body, as well as my lower body.
Somebody who's given me a lot of workout tips
has been Kevin Hart.
We worked together on "Real Husbands of Hollywood."
The problem is, he takes too many breaks.
He can't get a workout in for 20, 30 minutes,
so, I sort of had to cut that short.
- Ba da boop, ba da Bang. Boop.
I'm done.
- Ellie, Nick Cannon, my brothers.
It's always fun to work out with somebody
who's your accountability buddy?
This is my main man,
- Mark Rhino Smith. - Yo, what's up everyone.
- And, we're gonna show you guys how we train.
(high energy music)
- Right now we're gonna do five movements for 30 seconds.
Watch this.
The first movement is jump squats.
30 seconds.
Boris, let's do this.
3, 2, 1, go.
This is working his glutes, his thighs, his core.
His heart rate.
Look.
(Boris exhales)
Hoo. Touch me.
Yes. Again,
Two more.
(Boris grunts)
One more.
2, 1, go.
This is working explosiveness.
(high energy music)
(Boris exhales)
Four seconds.
(Boris exhales)
Time. No rest.
- Tennis players are in extremely great shape.
Everything they do is in this stance.
(slaps thigh)
Quads.
Glutes.
Core.
Lot of lateral moves really quickly.
Agility.
- Let's do side steps.
30 second blasts.
No rest.
- Watch this. - 3, 2, 1, go.
(Boris exhales)
- Yes.
(high energy music)
Yes, good.
Good.
Faster.
Hoo. Go B. Time.
Yes.
- Mountain climbers. - Mountain climbers.
His heart rate pumping now.
So, now we're benefiting.
Boom, boom, boom.
Fat burning.
(high energy music)
Faster. Five seconds. Go.
1, 2, 3, 4, 5.
No rest again.
We go straight into crab stamps.
Watch this.
This is the fifth and final movement.
(Boris exhales)
This is working his obliques.
His triceps.
Look at this.
Excellent.
Nine seconds.
Joke. Time.
He has 10 seconds rest more.
Then, he has to repeat this another four times.
That's hard work.
You're gonna have to be at a certain level
to be able to complete this.
He is.
- 50, baby.
This is what 50 looks like.
Okay.
- [Rhino] So, our second circuit is,
listen, a lot of strength, core, arm muscles, upper back.
Here we go.
Wide pushups.
30 seconds nonstop.
(high energy music)
Yeah. Keep going, B.
(Boris exhales)
Solid.
By the time we get to the third movement,
the lactic acid will blow up in his triceps and his chest.
Here we go.
V-shape pushups will throw huge emphasis-
- Okay. - on his triceps,
- [Rhino] on his middle pecs. Watch this.
- When it gets too much,
you can put your knees on the ground.
- [Rhino] Yep.
- To help out. Okay.
Like so.
(Boris grunts)
- Solid.
You see how he's contracting
at the top part of the movement?
He's squeezing his triceps,
and he's slowly lowering it down
on the negative part of the movement.
(Boris grunts)
(Boris exhales)
Excellent. He's working his upper abs,
His lower abs, because he's raising his legs.
Now, with the twist, going right, then to left,
He's working his obliques.
Getting his waist nice and tight.
Solid. Solid.
Excellent. Excellent.
Six more.
(Boris exhales)
This is a great burn for your abdominal wall.
Now, he's gonna raise up, look to the sky,
and lift his chest off.
Go into the sky.
Working his lower back.
If you want to incorporate your glutes, and your hamstrings
you raise your legs at the same time.
Hold that contraction.
Ready? Hold.
And down.
(Boris exhales)
Good, good, and down.
Two more like that.
Hold. Squeeze.
One more.
Excellent.
Yeah.
Upward dog, stretching his abdominal wall,
sinking his hips into the floor.
Looking to the sky, and exhaling.
Ahhh.
That's the end of the second circuit.
The third and final circuit is five movements, again.
First movement is side laterals
to carve his side lateral belts.
Definition.
So, you see he's putting a separation here.
We're carving it like carving out a stone.
Definition. Separation.
Wicked. 30 seconds of this.
(Boris exhales)
This is for your width.
- I know this weight doesn't seem a lot,
but when you have to do it for 30 seconds straight,
(Rhino laughs)
and then go right into the next exercise.
Trust me when I tell you,
"It burns."
- [Rhino] Woo.
- The life outta you.
I might cry.
- We've done this at the end,
because now his muscles are fatigued
from the previous two movements.
Go ahead and punch it out.
Excellent. Good, good, good. Keep going.
- [Boris] Five more.
(Boris grunts)
- He's getting his mind right.
We're gonna go into bicep curls.
This is a wicked burn.
(Boris grunts)
Yep.
He does this for 30 seconds, repeated three times.
Excruciating pump.
Now, he's gonna turn it to the side.
He's gonna do hammer curls
for his forearm and his brachialis.
(Boris exhales)
So, that's working the muscle
between his bicep and his tricep.
The brachialis and the forearm.
(Boris groans)
Wicked. Keep going.
(Boris groans)
Good. Straight arm.
Hold. Hold.
Straight arm. And again.
(Boris grunts)
Five more.
Go five more. Five more. Hoo.
(Boris grunts)
Get it. Get it.
- Gosh (beep).
- Yep.
(Boris speaks in German)
- I think he said, "I love this."
Thank you.
Yo, the workout is done.
We've done a three circuits, five movements. No rest.
It's hard. It's intense.
But, you know what?
It's beneficial, it's functional.
And, this is why he looks like this.
- The proof is in the pudding.
Okay.
Come on!
Physical, mental, and emotional. All right.
So many benefits.
Okay? So, get outta here.
(Rhino laughs)