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Train Like Josh Holloway

The Mission: Impossible - Ghost Protocol actor shares his advanced 90-minute workout.

Once Josh Holloway wrapped up his role as Sawyer on ABC's hit sci-fi drama Lost, he took some much needed time off to do, in his own words, a lot of "barbecuing and PBR-drinking." But the Georgia native had to jolt his body back into fighting form when he got a call from a producer on Mission: Impossible - Ghost Protocol to fly out to Prague to star in the action film.

"I trained my ass off," Holloway told Men's Fitness to prepare for the role of Agent Trevor Hanaway. "That shook me up. I thought, 'Enough of this letting go and getting it back. Maybe you can't be completely performance-ready all the time, but you can't let it go. You need to stay within striking distance.'"

Holloway revealed the strenuous advanced workout routine he relied on to get camera ready in time to go toe-to-toe with Hollywood elite like Tom Cruise and Jeremy Renner in the latest Mission: Impossible installment.

Strength and Type II Muscle Conditioning Functional Workout (90 minutes)

Pre-Workout Prep (15 minutes):

SMR (foam roll) (10 minutes):
IT band
Piriformis
Latisissmus dorsi
Calves
Hamstrings
Thoracic spinal extensors and rhomboids

Joint Check (5 minutes):
Head Roll
Shoulder shrug
Arm circles
Thoracic twist
Knee to chest (hip mobility)
Foot circles

Pilates Mat Work (12-15 minutes):

Rolldowns
Pelvic Tilt
Chest Lift
Chest Lift with Rotation
Side-Lying Lateral Leg Lifts
Bird Dogs
Supine Pelvic Twist

Dynamic Warm-Up (10 minutes)

Horse Stance Med Ball PNF
Inch Worm Push-Ups
Frankenstein Goose Step
Knee Pull Walk
Spiderman Push-Ups
Lateral lunging walk with Arm Sweep

High Intensity Interval Training (HIIT):

30-35 minutes total; 60 seconds at each station; 15-30 seconds rest between stations. 90 seconds rest between circuits.

Circuit One (7 minutes Total):
Agility Ladder In-and-Out
24” Plyo-Box Jump-Up
Roundhouse kicks
Pull-Ups
Inverted BOSU Gladiator Burpees

Circuit Two (7 minutes Total):
Agility Ladder Icky Shuffle
Tire Flips
Hatchet Kicks
TRX Single Leg W-Rows
TRX Single Leg Triceps Press

Circuit Three (7 minutes Total):
Agility Ladder Carioca
Kettle Bell Clean and Press
Sliding Hook Kicks
SB Pike Position Push-Up
TRX Single Leg Pectoral Flies

Circuit Four (Core Circuit) (7 minutes Total):
Stability Ball Pikes
Stability Ball Crunches
Stability Ball Lateral Raises
Stability Ball Reverse Crunches
Stability Ball Russian Twists

Cool Down (10 minutes):

Light Static Stretch (5 minutes):
Horse Stance Soft-Knee Forward Fold
Quad Stretch
Cross Body Arm Pull (Rear Deltoid Stretch)
Interior Corner Lean Pectoral Stretch

Joint Check (5 minutes):
Head Roll
Shoulder shrug
Arm circles
Thoracic twist
Knee to chest (hip mobility)
Foot circles

Get the full interview with Josh Holloway in the December issue of Men's Fitness, on newsstands now!

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