I recently saw the promo ad for the new Conan movie and although the preview did not particularly impress me, what did was the phenomenal shape Jason Momoa is in. I have seen Jason in a few other things and know that he has always kept himself lean and fit, but in his attempt to wield Arnold’s sword he seems to have taken his fitness to a whole new impressive level.
I decided to do a little poking around the ‘net’ to see if I could find the Jason Momoa workout. What I discovered is that to take on the role of Conan the Barbarian Jason had to pack on a whopping 25 pounds of functional muscle in just under 6 weeks, INSANE. Now before he put on all this muscle, Jason was already a big dude at 6’5″ , 220lbs , and in great shape from being an avid surfer, rock climber and skateboarder. Yep, the 32 year old monster has a full on skateboard ramp in his back yard.
Pumping Iron like Arnold?
To put on that much muscle in that short a time I assumed that he would be putting up some insane amount of weight spending hours in the gym, well I was wrong! I was actually shocked to see that he used an almost bodyweight exercise approach by doing more sets of fewer exercises with minimal rest to pound out efficient workouts in around 30 minutes. The Jason Mamoa workout was created by Eric Laciste and is called AR7 (Accelerated Results 7). This style of workout is extremely efficient at incinerating fat and building functional muscle. Jason says “the goal was to not only build size, but become nimble and quick.” Okay so now he is 6’5″ 240 pounds of functional muscle with single digit body fat AND nimble. SCARRY!
What is the Jason Mamoa Workout?
Two groups of exercises, three exercises per group. One group equals one workout. Group A is squats, deadlift, jump squats. Group B is the medicine ball slam, kettle bell swing and burpees.
The exercises are progressive starting with 7 reps of squats, rest 7 second then 6 reps of squats, rest 6 seconds then 5 reps, 5 second rest on down to 1 rep, rest up for 1 minute and start at 7 for the next exercise. Repeat the 3 exercise group 6 more time with 1 minute rest in between. Give it a try!
Now keep in mind that Jason did 2 or 3 of these workouts throughout the day along with 2 hours of sword training and 2 hours of stunt training 6 days a week, not to mention the calorie restricted, high protein diet. I have great respect for Jason’s dedication to transform himself into a new and improved Conan in such a short time. Well done.
If you liked the Jason Momoa AR7 workout and want to put on some functional muscle and shed some fat then you really need to check out Tacfit Commando. The Tacfit workout is very similar to the AR7 but without the weights and can be done anywhere. Seriously, you will get awesome results with Tacfit.
