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'I Tried Mark Wahlberg's 3AM Workout Routine... Here's What Happened'

·4-min read

She's worked out like The Rock, completed J.Lo's intense 1000 rep abs session and now she's tackling superstar Mark Wahlberg's ridiculously early morning workout regimen. (Spoiler, it starts with a 2:30 alarm... 🤢 )YouTuber and personal trainer Lucy Davis really does have a thing for eye-watering challenges, it seems.

Wahlberg, known for his strict morning routine, kicks his day off with an alarm so early it has to be considered the middle of the night at 2:30 am. Then he prays for 30 minutes until 3:15 am and after that, it's time for a pre-workout breakfast of steel-cut oats, peanut butter, blueberries and eggs, ready for a 3:40 am workout start.

A highly disciplined start to the day, Wahlberg's intense schedule was shared with the world on Instagram after a follower asked about his usual routine. Wahlberg, sharing the breakdown, has since become a household meme.

Photo credit: INSTAGRAM / MARKWAHLBERG
Photo credit: INSTAGRAM / MARKWAHLBERG

Waking Up

Semi-delirious, Lucy wakes up and shows her phone to the camera, demonstrating that she has indeed risen at 2:30 to kick off her morning as Mark W. TBH, if it's not for an early morning flight, a middle of the night wake up is never ok.

'It's ten past three,' she says yawning. 'I'm so tired. I'm going to have a coffee now. I didn't have a coffee when I woke up because I can't have coffee at half two in the morning.'

Then it's time to drive to the gym with her super strong coffee in hand – a 'triple espresso' in her words. Woof.

Warming Up

One of four people in the gym Lucy gets ready to complete the workout.

'There are four warm-up exercises', she says to the camera before launching into supine banded overhead holds for two to three minutes. Each of the warm-up exercises should be done for two to three minutes for a 12 minute warm-up in total. Next up are hip bridges with a banded pull apart, push-ups to mountain climbers and, in an ideal world, time on a VersaClimber, something Lucy's gym didn't have and so she subbed for high knees.

'I feel well tired, I've no energy. Probably doesn't help that he goes to be at 7:30 pm and I went to bed at 10:30 pm,' she says. 'I regret my decision.'

Getting the Work Done

The workout starts with a barbell floor press followed by a dead bug – a brilliant exercise to engage and activate your core before a lifting session. (It's a PT fav, don't cha know.) Then it's time for some single-leg banded Romanian deadlifts, an exercise Lucy says feels 'weird' to do with a resistance band.

Taking a breather, Lucy says she feels 'physically sick', and says the coffee she had so early isn't doing her any good.

Back at it, Lucy completes a Farmer's Carry and finds that it's an exercise she'd like to incorporate into her routine more as it can build grip strength which is very good for strength training. Then, she hits up some kettlebell deadlifts, doing three good sets that leave her legs 'killing'.

The next two exercises, Lucy notes that her heart rate doesn't seem to be climbing the same way during a workout as if she was fully rested.

The last two exercises her gym doesn't carry the right equipment for, so she does some ski-erg work for 5 rounds of 30 seconds on 30 off, followed by maximum effort on an exercise bike to finish off.

'The session was an hour and eight minutes,' she yawns in the car at the end. 'I want to say that was enjoyable but it wasn't massively enjoyable doing a workout at 3:40 am. Also as I was getting towards the end of my workout I was getting more fatigued and the gym was getting busier. I was like, everyone looks really up and energetic and I am [insert massive yawn].'

'Hats off to him,' says Lucy before ending the vid. Superstar.

Mark Wahlberg's "Insane" 3AM Workout

Okay, here's the breakdown of Marky Mark's mega early workout. Don't worry though, you don't have to wake up at 2:30 am to get it done.

Warm-up

1. Supine band overhead hold (2 to 3 minutes)

2. Hip bridges with band pull apart (1 to 2 minutes)

3. Pushups to mountain climbers (2 to 3 minutes)

4. VersaClimber (2 to 3 minutes)

Workout

1. Barbell floor press with dead bug (3 sets of 12 to 20 reps)

2. Single-leg band RDL (3 sets of 12 to 20 reps)

3. Farmer’s Walk (50 to 100 yards)

4. Kettlebell deadlift (3 sets of 12 to 20 reps)

5. Half-kneeling unilateral overhead press – 3 sets of 12 to 20 reps

6. Figure 4 stretch (2 to 3 minutes)

7. Battle Ropes (5 rounds of 30 seconds on, 30 off)

8. Sled Push (to failure)

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