Jurassic World Workout | Thursday
Chris Pratt uses Thursday to work a smaller muscle group, his shoulders. The shoulder workout includes a superset that works the front, back and side. This means you do all three exercises together, then rest and do them again.
|Military Press||7||10-8-6-5-4-3-3||(Overhead Press)|
|Rear Delt Flys||3||12||Superset|
For the Arnold Press, Pratt starts by his arms facing towards himself, to add extra rotation during the exercise. Chris Pratt’s trainer says if you want to look amazing, you have to work out amazing. In his words, Duffy Gaver says:
If you want to Look Amazing, you have got to train amazing, eat amazing and sleep amazing.
Jurassic World Workout | Friday
The Jurassic World workout for Friday focuses on arms. Chris Pratt does the following:
|Preacher Curls||3||10||Superset A|
|French Curls||3||10||Superset A|
|Hammer Curls||3||10||Superset B|
|Triceps Rope Pressdown||3||10||Superset B|
|Wrist Curls||3||20||Superset C|
|Reverse Wrist Curls||3||20||Superset C|
Chris Pratt’s arms workout has 3 supersets. He does 2 exercises in a row, without rest. Then, his trainer allows him to rest for 45-60 secs, before doing the same Superset 2 more times.
Then, they move onto the next superset when you’re done with all 3 reps/sets. For hammer curls, Duffy Gaver makes sure Chris Pratt has a precise technique. He has him choke up on the dumbbells, which widens the thickest part of his biceps.
Chris Pratt Jurassic World Abs Workout
Unlike Guardians of the Galaxy, Chris Pratt wasn’t shirtless for Jurassic World. Still, he did this abs routine right after his daily workouts.
|Hanging Leg Raises||3||12|
|Side Plank||3||60 secs|
|Toes to Bar||3||12 (Go Slow)|
Chris Pratt Jurassic World Cardio
The Chris Pratt Jurassic World workout is a continuation of his Guardians of the Galaxy workout. In Guardian, Pratt’s cardio workouts helped him drop over 60 pounds in eight months. He did this while eating over 4,000 calories a day to gain weight.
Chris Pratt continued to do cardio workouts for Jurassic World. Having lost 60 pounds, he was determined to keep it off. Pratt did at least an hour of cardio, every day. When they came closer to filming, trainer Duffy Gaver says:
We started mixing things up and adding in circuit training and P90X workouts to help get him lean.
Chris Pratt says his Jurassic World cardio workouts consisted of:
- P90X / running / swimming
- boxing / kickboxing / biking
- cardio circuits (below)
Cardio Circuit Workouts:
When filming for Jurassic World was only weeks away, Pratt increased the amount of cardio circuits he was doing, to burn fat. His trainer had him do 5 rounds of each exercise:
|Treadmill||5 Rounds||400 Meters||Speed Challenge|
|Burpees||5 Rounds||10 reps|
|Pullups||5 Rounds||10 reps|
|Pushups||5 Rounds||10 reps|
|Bodyweight Squats||5 Rounds||10 reps|
|Rowing Machine||5 Rounds||400 Meters||Speed Challenge|
|Ab Crunches||5 Rounds||25 reps|
|Hanging Leg Raises||5 Rounds||25 reps|
In Muscle & Fitness Magazine, Duffy Gaver provided another one of Chris Pratt’s cardio circuits, which he had used previously for Guardians of the Galaxy.
|Treadmill / Run||5 Rounds||800m||1/2 mile each round|
|Clean||5 Rounds||15||Chris uses 95 lbs.|
|Bench Press||5 Rounds||10||Chris uses 205 lbs.|
|Box Jumps||5 Rounds||5||Chris uses 30 in.|
Chris Pratt Jurassic World Videos
Chris Pratt at work in Jurassic World video clip:
Chris Pratt Instagram at the Jurassic World Premier:
Chris Pratt’s quick video at the Jurassic World Global Press Tour:
Chris Pratt’s Jurassic World Workout
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