Jamie Foxx is one of few movie stars who’s also a great actor. (Think about it.) Whether he’s playing a rhythm-and-blues legend (Ray), an ex-slave out for revenge (Django Unchained), or the president of the United States (White House Down), Foxx has a way of dissolving into character. His dynamic physique is as much a part of his transformative ability as his acting, and his workouts lay a foundation on which he can build any character he takes on.

HOW IT WORKS

Foxx’s workout is divided into mini circuits that keep it moving quickly, allowing him to hit multiple muscle groups in a short period and raise his heart rate to accelerate fat burning. Although Foxx always sports ripped abs and thick arms, he does surprisingly little direct training for them. His workouts integrate core stability into every movement to enhance his functionality. With such a solid starting point, he can quickly add whatever muscle, flexibility, or definition a part requires. Jack Manson is Jamie Foxx’s personal trainer and the owner of Jack Built Performance, LLC, in Los Angeles.

DIRECTIONS

The exercises are divided into groups of three or four. Perform a set of the A, B, and C exercises (there’s also one D move) in sequence before resting. Repeat until you’ve done all the sets for that group— then move on to the next group.

Group 1

1A: Single- To Double-Leg Press
Sets:
Reps: 10, 5 (see below)
Rest: 0 sec.
Set up at a leg press station with both feet on the foot plate. Unrack the weight and lower it slowly until your knees are bent 90 degrees. Press the weight back up, pushing through your heels. When 10 reps are complete, rest your left foot on the floor and use only the right leg for 5 reps. Then immediately repeat with the left leg.

1B: 2-Way Plank
Sets:

Reps: Hold for 60 sec. (each position)
Rest: 0 sec.
Get into pushup position then rest your forearms on the floor. Brace your abs and hold for 60 seconds—that’s a plank. On your second time through the circuit, turn to your side and rest on your left forearm. Raise your body until it forms a straight line and hold—that’s a side plank. On the third set, repeat the side plank on the right side.

1C: Pushup W/Lateral Crab Walk
Sets:
3
Reps: 10–15 (each direction)
Rest: 90–120 sec.

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Group 2


 

2A: 3-Way Dumbbell Lunge
Sets:

Reps: 6–9 (each side)
Rest: 0 sec.
Hold dumbbells at your sides. Step your right leg forward and lower your body until your back knee nearly touches the floor. Return to the start position and step your right leg back, repeating the lunge in the reverse direction. Come back to the starting position, then step your right leg out to the side, pushing your hips back and bending your right knee until your thigh is parallel with the floor. Each lunge counts as one rep.

2B: Cable Ab Rotation
Sets:
3
Reps: 15–20 (each side)
Rest: 0 sec.
Attach a D-handle to the top pulley of a cable station and grasp it with both hands. Stand with feet shoulderwidth apart and arms extended over your left shoulder. Twist your torso diagonally downward as if chopping a log with an ax, pivoting on your left foot as needed. To add difficulty, try doing it on a Bosu ball—round side down—like Foxx does.

2C: Alternating-Grip Pullup
Sets:
3
Reps: 21–24 
Rest: 90–120 sec.
Hang from a pullup bar with hands shoulder-width apart and palms facing you. Draw your shoulder blades down and back and squeeze your glutes to pull yourself up until your chin is over the bar. Do 5–6 reps and then let yourself down and rest as needed. Now switch your grip on the bar so that your palms face away from you, and place your hands outside shoulder width. Do another 5–6 reps, then rest. Now hook a V-grip handle over the bar (or use parallel-grip handles if your gym has them), and do another 5–6 reps with palms facing each other. Rest, and do a final round with one palm facing away from you and one palm facing toward you. Do this for 3 reps. Switch your hand position (flip the direction) and do 3 last reps.

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Group 3

3A: 3-Way Calf Raise W/Biceps Curl
Sets:
3
Reps: 10–15
Rest: 0 sec.
Stand holding a dumbbell in each hand. Point your toes inward a few degrees and do 10–15 calf raises—allow your heels to sink down, stretching your calf, then push the balls of your feet down to raise your heels. At the same time, perform 10–15 biceps curls (curl as you come up on each calf raise). In your second circuit, perform the calf raises with your toes straight ahead. On your third set, point your toes outward.

3B:Hanging Leg Lift
Sets:
3 
Reps: 20–25
Rest: 0 sec.
Hang from a pullup bar with hands shoulderwidth apart. Contract your abs and raise your legs to 90 degrees, keeping them straight.

3C:Dumbbell/Kettlebell Overhead Press
Sets:
3–4
Reps: 10–12 (each side)
Rest: 90–120 sec.
Hold a dumbbell or kettlebell in your right hand at shoulder level. Brace your abs and press the weight overhead.

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Group 4

4A: In/Out
Sets:
3 
Reps: 15–20
Rest: 0 sec.
Lie on your back on the floor with your arms out 45 degrees to your sides for support. Keeping your legs together and straight, raise them a few inches off the floor and then open them to form a “V” shape in front of you. Keeping your feet elevated, bring your legs together again, lower them to the floor, then repeat. Each in–out motion is 1 rep.

4B:Swiss Ball Y And T
Sets:
3 
Reps: 20
Rest: 0 sec.
Lie chest-down on a Swiss ball. Squeeze your glutes and extend your spine so your body forms a straight line. Raise your arms overhead, thumbs up, to form a “Y” shape with your body. Lower your body so it drapes over the ball, then come back up again, raising your arms out 90 degrees to form a “T” shape. Each shape equals 1 rep.

4C:Swiss Ball Reverse Extension
Sets:
3 
Reps: 20
Rest: 0 sec.
Starting with your chest on a Swiss ball as described in 4B (left), roll forward and place your forearms on the floor. Your feet should now be suspended in the air. Squeeze your glutes and raise your legs until they’re even with your torso, then lower them. That’s 1 rep.

4D:Weighted Dip
Sets:
3
Reps: 15–20
Rest: 90–120 sec.
Wear a dipping belt you can add weight to, or hold a dumbbell between your feet. Suspend your body over the bars at a dip station, arms locked out. Slowly bend your elbows, allowing your torso to drop between the dip bars until your upper arms are parallel with the floor. Use your arms to push your body back up.That’s 1 rep.

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