With the arrival of Star Trek Beyond this summer, Chris Pine will reprise his role as captain of the Starship Enterprise for the third time. Now, whomever you consider to be the real James T. Kirk—Pine, or his predecessor, William Shatner—there’s no argument over who has the better physique. (Sorry, Mr. Priceline.)
Pine’s trainer, Mark Wildman, provided us with the actor’s specific routine for getting into Starfleet shape. It utilizes Clubbells, bowling pin–shaped weights that are lifted with various swing and rotary motions. We’d encourage you to try them. (Stay tuned for our upcoming content!) But since just about zero gyms carry Clubbells, we’ve modified the workout to incorporate the common dumbbell. Now, boldly go get ripped.
How It Works:
Clubbell motions strengthen muscles and connective tissue. But dumbbells work, too. So whether you’re in a bare-bones home gym or a hotel gym while you’re traveling, you can borrow Pine’s training methods for great results. In this case, it’s good to do the exercises for time rather than reps, which makes training with whatever equipment you have more fun. Count up how many total reps you do for an exercise in the workout, then race the clock and try to beat it the next session.
Perform the workout up to twice per week on a separate day from your other weight training. Complete one set of each exercise in sequence, and then repeat the sequence for four rounds. You’ll perform reps of each move for 30 seconds and rest 30 seconds between them. The entire workout should take just 28 minutes. Keep track of your reps on each lift and try to improve those numbers each time you repeat the workout. Be sure to choose weights that allow you to work for the prescribed amount of time, and take into account the multiple rounds you’ll be performing. Be conservative.
Hold a kettlebell (or a dumbbell by one of its ends) with both hands under your chin. Stand with feet at shoulder width and twist your feet into the floor so your toes turn out about 30 degrees. Squat, pushing your knees out so your elbows can move in between them. Go as low as you can without losing the arch in your lower back and come back up.
Stand with feet wider than shoulder width and hold a kettlebell (or a dumbbell by one of its ends) with both hands between your legs. Squat down a bit so hips and knees are bent and swing the weight up and over your left shoulder. You can pivot on the trailing leg but don’t let your foot come off the floor. Control the descent and repeat on the opposite side.
Place a kettlebell or dumbbell on the floor. Stand behind it with feet shoulder width. Bend your hips back and, keeping your back flat, reach down to grasp the handle. Allow your knees to bend as needed. Extend your hips and knees to lift the weight off the floor and explosively heave it to shoulder level. From there, press the weight straight overhead. Alternate sides each round.
Hold a dumbbell by one of its ends or a kettlebell and stand with feet shoulder-width apart. Bend your hips back and swing the weight through your legs and behind you while keeping your lower back flat. Bend your knees as necessary. Explosively extend your hips to swing the weight up to shoulder level.
Hold a kettlebell or dumbbell and lie on your back on the floor. Press the weight straight over your head and bend the knee on that same side 90 degrees. Raise your torso off the floor and turn to the non-working side. Lower back down. That’s one rep. Alternate sides each round.