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Jake Gyllenhaal “Southpaw” Workout: 2,000 Sit-Ups A Day!

By Chris Davis

Experience
Intermediate (2-3 years)
Time
65 minutes/day | 2 days/week
Good for
Build Muscle, Fat Loss, Tone Body
Equipment
2 x Dumbbell, Barbell, Bodyweight, Dips (Parallel) Bar, Flat Bench, Pull up bar, Squat Rack, Weight Plate
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description
Source: www.popworkouts.com

The Jake Gyllenhaal “Southpaw” workout transformed his body into a championship boxer. Doing 2,000 sit-ups a day is just one highlight from his boxing workout. Jake decided fully immersing himself into the role was the only way to go. He prepared for Southpaw by committing to an actual boxer’s routine 24/7.

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Workout Overview

Week 1

Day 1: Core Workout

Day 2: Weightlifting Workout

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Core Workout

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After boxing in the morning, Jake Gyllenhaal told TRAIN Magazine he would do the following bodyweight / core workout:

Circuit
Pull-up demonstrationPlay Pull-up demonstration
1A. Pull-up
2 - 3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Walkout demonstrationPlay Walkout demonstration
1B. Walkout
2 - 3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
1C. Bicycle Crunch
2 - 3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Plank with Arm Raise demonstrationPlay Plank with Arm Raise demonstration
1D. Plank with Arm Raise
2 - 3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Tricep Dips▶
1E. Tricep Dips
2 - 3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
1F. Push-up
2 - 3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1G. Barbell Deadlift
2 - 3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Weightlifting Workout

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Jake Gyllenhaal’s weightlifting workout was done in the afternoon. Instead of being a circuit workout, the focus here is strength. His trainer would vary the rep range, usually staying between 8-12 reps.

Tricep Dips▶
1. Tricep Dips
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
2. Crunches
4 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Weighted Pullup▶
3. Weighted Pullup
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4. Barbell Back Squat
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5. Barbell Deadlift
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
6. Seated Dumbbell Shoulder Press
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
7. Walking Dumbbell Lunge
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
8. Dumbbell Shrug
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
9. Barbell Bench Press
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/16/2019, EST


Last Updated: 7/12/2021, EDT

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