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Have you ever wondered how Mark Walhberg maintains his oversized biceps and ripped abs? In the past when working on films, he usually devoted 30 minutes a day, five days a week, to weight lifting, but for the past two years it’s been his grueling regimen of boxing training that’s what’s kept his physique at a 10.He goes full throttle into boxing mode when he’s between films or as he says, “When I don’t have to worry about showing up to work with a black eye.”

According to Mark Walhberg, “Boxing is one of the toughest workouts you can have. I feel like if I had to run a marathon, I could.” Then he smiles. “You relieve your frustrations, that’s for sure.”

Wahlberg’s routine begins with a few sets of calisthenics, such as squats and jump rope. Then he moves on to the punching bags. He spends 5 minutes each on the double-end bag, the heavy bag, and the speed bag. This is followed by 45 minutes of sparring with his friends. “My buddies from Boston are always dying to take my head off. Like Andy and Big Bo — they’re very tough. They’ll go 10 rounds if you let them.”

Mark follows up his boxing routine with his old go-to…weight training. “I do 30 to 40 minutes,” he says. “No rest. I superset everything.” He groups his weekly workout by muscles groups. Monday he works out his biceps, back, and legs. Tuesday he does triceps, chest, and shoulders. Wednesday he focuses on his legs and biceps only. Walhberg takes Thursday and Fridays off and then starts over again on Saturdays.

The most important thing to remember is that boxing training, especially for the non-athlete, is purely for physical benefit. You will not become Muhammed Ali overnight. “It takes a long time to get good at it,” Wahlberg says. “I really feel now that for the first time, even after a year and a half concentrating on it, and training on and off for a good portion of my life, I can throw punches with power from any angle.” Even if your boxing prowess does not improve your muscle definition definitely will, and that makes boxing training worth the effort.

“I’m not as good a trainer as I am a student,” says Wahlberg, “but boxing really is the ultimate workout. I’m moving, I’m alert. Afterward I feel amazing.” For more information about Mark Wahlberg’s boxing workout, go here: http://bodymakeoveronline.com/boxing.html.

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