Chris Pratt Workout: Cardio and Conditioning Circuits
After he had gained enough muscle, the Chris Pratt Workout evolved into more cardio and conditioning circuit routines. These cardio routines, designed by Duffy Gaver, were able to aid Chris Pratt with his weight loss.
When it came time to start the fat-burning, weight loss segments to the Chris Pratt workout, Duffy Gaver added cardio circuits. Duffy Gaver’s Avengers Interview with Bodybuidling.com where he talks about how he builds celebrity bodies and some of the templates he uses to get celebrities fit.
He provided this sample cardio circuit workout to Bodybuilding.com. He says he uses the same workout template for all his actors. So, it is likely that he used the same conditioning the Chris Pratt Workout. Duffy Gaver says:
The actor is usually busy in production meetings, or focused on their role. My job is to do the research, to think about their workout, their diet. They usually need the actor fit in 3 months.
Chris Pratt Total Body Circuit
For the Chris Pratt Total Body Circuit, do 5 rounds in Circuit/Superset fashion. Duffy Gaver shared this workout with Bodybuilding.com. This workout circuit means you do one set of each exercise, then move onto the next. You’re finished when you’ve gone through the circuit workout 5 times.
|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|
At first, you may need to stop and rest. But, the goal is to do this workout as fast as you can, using proper form. Challenge yourself by getting it done faster each week. You may not have a Navy SEAL there pushing you, but find your own motivation. Beat your previous time each week!
Duffy Gaver says:
Fitness isn’t out there for you to go buy. Your intensity, how you attack the workout, is everything. You go in there and you just crush it.
Metabolic Cardio Circuit
In the July Issue of Muscle & Fitness Magazine, Duffy Gaver provided us with this metabolic cardio circuit. It is another one of Chris Pratt’s cardio and conditioning circuits:
|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.|
As it says, perform the metabolic cardio circuit 5 times through. Asked about the secret to his success, trainer Duffy Gaver says:
Hard work, dedication and making the right choices, which is all you can ask for as a trainer. If I could do the training for my clients I would, but I can’t. The discipline and drive has to come from them, and Pratt was excellent in this regard.
An interview with Duffy Gaver regarding Chris Hemsworth and his workouts, reveals a few more cardio circuits that Chris Pratt likely used (since they shared the same trainer). Duffy Gaver would pick 2 of these 3 Supersets. You do as many “rounds” of the superset that you can in 10 minutes. Rest 1 min.
Move onto the next superset (and go another 10 minutes). Again, you want to time yourself. This way you can race against the clock for your best time. Repeat until you’ve done each Superset twice (40 minutes of cardio circuits total).
|Goblet Squat||AMAP||8||Superset A|
|Split Squat w/Offset Load||AMAP||8||Superset B|
|Hinge Row||AMAP||8||Superset B|
|Push Press||AMAP||8||Superset C|
AMAP=As many as possible, because you want to do as many round as you can in 10 minutes. If you pick Superset A and B, then you would alternate 8 reps of each exercise in Superset A for 10 minutes. Then, you would rest one minute. Then, you would move onto Superset B, doing as many round as possible of 8 reps of each exercise.
Duffy Gaver says that when you’re doing cardio circuits:
Your intensity, how you attack the workout is the most important thing.
Talking about these cardio circuits, Duffy Gaver mentions his favorite tool:
Bringing a stop watch to a workout is my favorite new thing. You can change up any kind of workout by timing yourself. And going faster the next time.
On top of the cardio circuits Pratt says he continued to do 3-4 hours of cardio a day. Chris Pratt’s cardio workouts consisted of training with another Navy SEAL, Anthony Genova (Duffy Gaver’s assistant) doing:
- boxing / kickboxing
- mountain biking
- trail running / hiking
When asked about his workout routine for Guardians of the Galaxy, Chris Pratt told Men’s Fitness it took:
Three or four hours a day of just consistent, a$$-kicking hard work.
All that hard work that Chris Pratt did paid off. Chris Pratt says that his goal of looking like a true Superhero finally came to fruition:
I can do 40-inch box jumps now. Action-hero physical stuff. Jumping that high feels really good … When you get in shape, the world around you becomes things you want to jump on and climb on.
Chris Pratt Zero Dark Thirty Workout
To play a Navy Seal, the Chris Pratt Zero Dark Thirty workout was grueling. Pratt told People Magazine he was doing 500 push-ups a day, worked out at the gym, ran five miles a day, but with a very bad diet. He tried to eat as little as possible. This made recovery, one of trainer Duffy Gavers’ points of emphasis, non-existent.
About the poor diet coupled with brutal conditioning for Zero Dark Thirty, Chris Pratt says:
I tore my body apart…I felt terrible afterwards, had to get shoulder surgery, and I wore myself down doing that because I didn’t have the proper coaching.
Chris Pratt had a much better diet for Guardians of the Galaxy. This allowed him to focus on recovery, which meant gaining muscle while burning fat.
Sources / More Reading For The Chris Pratt Workout
- Secrets Behind the Chris Pratt ‘Guardians of the Galaxy’ Transformation
- A previous interview with Chris Pratt’s trainer Duffy Gaver
- Chris Pratt Workout Tips with Men’s Fitness
- The philosophy behind Duffy Gaver’s workouts
- The workout inspired by that Duffy Gaver interview
- To learn more about the Chris Pratt Diet, read here.
- July/August 2014 issue of Men’s Fitness
- July/August 2014 issue of Muscle & Fitness
- September 2014 issue of Esquire Magazine
Throughout the Chris Pratt workout, trainer Duffy Gaver had high praise for Chris Pratt and his work ethic:
Chris’ athleticism is amazing, he is incredibly disciplined and his work ethic is phenomenal. He isn’t the client you have to push; He is the type of client you have to pull down. If you were to walk into the gym when he was training, you would have thought for sure you’ve got a guy getting ready for the NFL Combine. He wanted more muscle, to be much leaner, and to be more fit. He wanted to do justice to the role.
Chris Pratt Guardians of the Galaxy Videos
Chris Pratt at Comic-Con 2013 talking about Guardians of the Galaxy:
Chris Pratt cut scenes and interview for Guardians of the Galaxy:
And, of course, Chris Pratt’s Ice Bucket Challenge (With Wife, Anna Faris, and Mom, Kathy Pratt, up above) after a challenge from Disney CEO Bog Iger:
Last, an Unscripted Interview with the “Guardians of the Galaxy” cast, including Chris Pratt:
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