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Jake Gyllenhaal: Roadhouse Upper Body Workout 

55 min
 · 
8 exercises
It's time to craft the physique of a fighter! We're focusing primarily on working the muscles in your upper body, while hitting the core and cardio exercises that'll leave you looking like you're carved from granite. 
Cardio – Running / Treadmill
1 mi
Start out today's workout with a slow-paced mile run.
1:00 rest
Shadow Boxing
3 sets
30 secs
30 sec rest
3 quick rounds of shadow boxing to loosen up!
1:00 rest
Kettlebell Around the Worlds
2 sets
30 reps
30 sec rest
Complete one set clockwise and one set counter clockwise.
1:00 rest
Barbell Push-ups
4 sets
12 reps
45 sec rest
Aim to slowly lower your chest all the way down to the bar, pause for a full second, and then drive yourself back up explosively!
1:00 rest
Dumbbell Overhead Shoulder Press
4 sets
12 reps
60 sec rest
Like with the push ups, aim to lower the weight slowly, pause at the bottom for a full second, and then explode upwards. Each rep should take around 4 seconds!
1:00 rest
Standing Side Bends
4 sets
30 reps
45 sec rest
Execute 15 reps per side per set!
1:00 rest
Decline Bench Crunches
3 sets
20 reps
45 sec rest
Burn out that core!
1:00 rest
Pull-ups
3 sets
8 reps
60 sec rest
Close out with some explosive pull-ups!
This Jake Gyllenhaal: Roadhouse Upper Body Workout  55 min gym workout plan effectively targets your abs, arms, back and cardio.... Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 8 exercises and see which muscle groups they target. Enjoy!

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Jake Gyllenhaal: Roadhouse Upper Body Workout 
55 min
 · 
8 exercises
It's time to craft the physique of a fighter! We're focusing primarily on working the muscles in your upper body, while hitting the core and cardio exercises that'll leave you looking like you're carved from granite. 
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Cardio – Running / Treadmill
1 mi
Set 1 of 0
Rest before next set
Get ready
321GO
Start out today's workout with a slow-paced mile run.
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Rest
0:00
next up
Shadow Boxing
Next
Shadow Boxing
3 sets
30 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
3 quick rounds of shadow boxing to loosen up!
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
  1. Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
  2. Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
  3. Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
  1. Sit comfortably with your feet grounded, knees bent, and body upright.
  2. Slowly lower your upper body backwards just enough to feel a strain on your abs.
  3. From here throw a desired amount of left and right eye-level punches.
Rest
0:00
next up
Kettlebell Around the Worlds
Next
Kettlebell Around the Worlds
2 sets
30 reps
30 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Complete one set clockwise and one set counter clockwise.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Middle Back / Lats
  1. Stand with your feet about shoulder width apart.
  2. Hold the kettlebell with both hands in an overhand grip in front of your pelvis.
  3. Keeping your core strong, rotate the kettlebell around your body changing hands in the front and in the back.
  4. Be sure to focus on your posture throughout the entire movement.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
  2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
  3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.
Rest
0:00
next up
Barbell Push-ups
Next
Barbell Push-ups
4 sets
12 reps
45 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Aim to slowly lower your chest all the way down to the bar, pause for a full second, and then drive yourself back up explosively!
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
  1. Place a loaded barbell on the floor and place your hands at a slightly-wider-than-shoulder-width grip.
  2. Bracing your core, get into push-up position with a straight posture from head to heel.
  3. Lower your body down until your chest hovers about ½ an inch from the bar.
  4. Use a combination of chest and triceps power to push your body back up away from the bar.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Rest
0:00
next up
Dumbbell Overhead Shoulder Press
Next
Dumbbell Overhead Shoulder Press
4 sets
12 reps
60 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Like with the push ups, aim to lower the weight slowly, pause at the bottom for a full second, and then explode upwards. Each rep should take around 4 seconds!
Primary muscle group(s):
Shoulders
Secondary:
Abs, Triceps, Upper Back & Lower Traps
  1. Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
  2. Place the dumbbells on top of your thighs with your palms facing down.
  3. Raise the dumbbells to your shoulders.
  4. Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
  5. As you exhale,  push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
  6. Pause for a count of one.
  7. Slowly return to the start position inhaling as you do so.
  8. Repeat.

This exercise can be performed standing or sitting on  flat bench. For people with lower back problems, the version described is better.

Primary muscle group(s):
Chest, Shoulders
Secondary:
Triceps
  1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
  2. Raise the water bottles to head height by rotating your arms forward and up.
  3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
  4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
  5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
  6. Hold for a count of one, while squeezing your shoulder muscles.
  7. In a controlled movement, return to the starting position, inhaling as you do so.
  8. Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
  2. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
  3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Rest
0:00
next up
Standing Side Bends
Next
Standing Side Bends
4 sets
30 reps
45 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Execute 15 reps per side per set!
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body.
  2. Place your right hand on your waist, palm facing in. This is the start position.
  3. Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend.
  4. Continue as far as possible, then hold for a count of one.
  5. Return to the start position, exhaling as you do so.
  6. Repeat the movement this time bending to the left and returning to the start position.
  7. Complete all repetitions holding the dumbbell with your left hand before changing hands.

This exercise can be performed with a kettlebell or a plate weight.

Primary muscle group(s):
Obliques
  1. Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core.
  2. Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
  3. Pause and feel the contraction in your obliques then slowly return to the starting position.
Rest
0:00
next up
Decline Bench Crunches
Next
Decline Bench Crunches
3 sets
20 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Burn out that core!
Primary muscle group(s):
Abs
  1. Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
  2. Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
  3. Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie face up on with a medicine ball between your hands and your arms extended behind you. Keep your arms and legs straight and then raise your feet an inch off the floor.
  2. Raise your torso and legs up at the same time and touch the medicine call to your feet. Hold for a moment.
  3. Lower down to starting position with arms and ball behind your head.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie flat on an exercise mat, extending your arms straight back behind your head.
  2. Fully extend your legs also. This is the start position.
  3. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
  4. At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
  5. Your arms should be fully extended, parallel to your legs.
  6. Your upper body should be raised off the floor.
  7. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
  8. Repeat.
Rest
0:00
next up
Pull-ups
Next
Pull-ups
3 sets
8 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Close out with some explosive pull-ups!
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Shoulders
  1. Standing under a pull-up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
  2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
  3. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
  4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
  5.  Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
  6. Repeat.

By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.

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