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- Hi there, I'm Sam Heughan from "Outlander"
and this is how I train on most days.
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I really enjoy the action stuff, not only in "Outlander"
but also I recently did "Bloodshot" with the Vin Diesel
which is a very physical part.
I put on as much muscle as I could.
Or "SAS: Red Notice" where I played
a special forces operator.
So we adapted the training,
it was a lot more tactical movement
and a lot more Krav Maga, a lot more hand to hand combat,
as opposed to Jamie Fraser, he's a Highland warrior.
There's a lot of battle scenes, a lot of fight scenes.
Obviously the fitness aspect
also really helps the performance aspect.
Filming in Scotland really gave me a passion
of not only working out,
but also getting outdoors, I love hiking.
My background is a lot more endurance training.
I've run a bunch of marathons.
I recently ran two in a month.
I really wanted to share my love of the outdoors,
of working out with people.
So I created My Peak Challenge.
It's a charity fundraiser,
we have raised over $6 million for charity.
We have Peakers, as we like to call them,
our members all over the world.
Mindfulness, we look at yoga, we look at nutrition.
And it's really about being adaptive
and I think that's how I look at my training these days.
The workout will be pretty simple.
I'll look at doing a warm up.
Short bit of cardio,
just getting the heart rate up, get the blood pumping.
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Get some mobility work, some scapular stuff.
Trying to obviously stretch out my back,
especially if I've been sitting
on an airplane for a long time.
And if you're feeling especially tight,
I always find it's good to warm up
with a couple of inch worms.
That's a really good way
to get all those muscle groups really active
and then I'll get into a workout.
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The 10 to 1 ladders is really effective workout.
'Cause essentially it's a circuit,
you're doing 10 reps of each exercise,
then nine, then eight, then seven, you get the idea.
Down to one,
I guess what you've done 55 reps of each of the exercises.
So it's a lot of reps.
So the weights you're gonna be using,
you're not gonna be up at your one rep max,
you're gonna be something kind of midway
as you go down the ladder and the reps get less
you can also add weight to make it more challenging.
There's a number of ways of adapting this.
I just think it's a really great way
to get a lot of work done in a very short space of time.
The first exercise we've chosen is the dead lift.
You can put a lot of weight on there.
You wanna keep that posture really tight.
Your back flat over the slight bend
in the small of your back.
The dead lift is a big compound move,
you're working a lot of muscle groups,
your posterior chain, your back, your lats, your hamstrings.
I personally have very tight hamstrings
because I do tend to do a lot of running,
a lot of endurance work.
The second exercise we're gonna pick is a squat.
I'm gonna do a cycle squat
which is raising my heels on a plate with a goblet,
so a dumbbell or kettlebell
so you're putting extra weight on those quads.
But I recently had an accident with my knee
and I've been rehabbing my left knee.
I managed to fracture it and also minor tear in my MCL.
It's been a really interesting journey,
it's made me have to think slightly outside the box,
trying to build my range of motion in my knees.
It's a really great little workout,
you can do it to a chair if you don't have full mobility,
you can do it down to 90 degrees to a parallel squat.
And if you've got that full range of motion,
then yeah, ass to grass is always a good one.
If I'm going really heavy on this 55
then I might pick a bench press which feels a good one
and it certainly works the upper body.
If you don't have access to it, a press-up is also good.
- [Producer] Americans don't know what a press-up is.
Oh, what'd you guys call it?
- [Producer] Push-up.
For my friends across the Atlantic,
a press-up is actually a push-up
but I promise you, the UK version is better.
I really like it
'cause you have to keep the whole body tight,
your core, your back.
And obviously you can do press-ups anywhere,
whether it's a gym, in the park,
I don't know, even as you get out of bed.
The last exercise we're gonna do today
will be an ab based exercise.
We're gonna do a leg race.
This can be knees to elbows or toes to bar.
Great exercise to work your core, your lower abs.
It's not something that I would essentially concentrate on,
but I'll always throw in some sort of ab work at the end.
Just do a couple rounds that just to finish it off,
'cause, hey, we all like the vanity muscles
as well don't we?
Well, that was a great workout.
Thanks for joining me for that.
Remember, you guys, you can always adapt,
you can always find something to do.
Catch me on "Outlander" in the new season, season six.
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