Ryan Reynolds Workout: How Green Lantern Got A Lean Body

Google Sheet Workout Export

By Chris Davis

Experience Intermediate (2-3 years)
Time 59 minutes/day | 7 days/week
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
50%
Average Cardio Intensity
info-icon
40%

The Ryan Reynolds Workout shows how he got a lean body for Green Lantern. He used a lot of body weight and circuit training exercises. The Ryan Reynolds workout involves working out 7 days a week, for 90 minutes each session. He always starts with a core circuit, then focuses on a specific body part.

Show More
ExpandMore
Description


Day 1 - Core and Lower Body

Scroll to top

Ryan Reynolds’ Monday workout routine starts with core/abs, and then a lower body circuit. Reynolds starts all of his workouts with 20 minutes of ab workouts. He learned to always focus on the body part you want to change the most. Ryan Reynolds also knows that, if you really want to define them, abs need a lot of work done on a daily basis. The core is a large group of small muscles. The smaller the muscle, the more often you want to work it.

Circuit
Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Elliptical Trainer demonstrationPlay Elliptical Trainer demonstration
1 set, 15 min, (rest 60s)
Warm-up
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Reverse Lunge demonstrationPlay Bodyweight Reverse Lunge demonstration
3-4 sets, 25 reps, (rest 60s)
Alternate each leg
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Split Jump demonstrationPlay Split Jump demonstration
3-4 sets, 25 reps, (rest 60s)
Alternate each leg
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Core and Chest

Scroll to top

Ryan Reynolds’ Tuesday workout routine starts with core/abs, and then a chest circuit.

Circuit
Crunch (on stability ball, arms crossed) demonstrationPlay Crunch (on stability ball, arms crossed) demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Twisting Crunch (on stability ball) demonstrationPlay Twisting Crunch (on stability ball) demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Inchworm
3-4 sets, 30s, (rest 60s)
Repeat once
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
2A. Sprint
15 sets, 20s, (rest 60s)
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
15 sets, 40s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Burpee With Pushup demonstrationPlay Burpee With Pushup demonstration
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
T-Push Up demonstrationPlay T-Push Up demonstration
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Swiss Ball Dumbbell Flye demonstrationPlay Swiss Ball Dumbbell Flye demonstration
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Wednesday

Scroll to top

Ryan Reynolds’ Wednesday workout routine starts with core/abs. Then he does an arms workout.

Circuit
Plank demonstrationPlay Plank demonstration
1A. Plank
3-4 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Oblique Crunches (Feet on Bench) demonstrationPlay Oblique Crunches (Feet on Bench) demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Swiss Ball Dumbbell Shoulder Press demonstrationPlay Swiss Ball Dumbbell Shoulder Press demonstration
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Biceps Curl To Shoulder Press demonstrationPlay Biceps Curl To Shoulder Press demonstration
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
3-4 sets, 12-15 reps, (rest 60s)
Close grip
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension demonstrationPlay Seated Dumbbell Overhead Triceps Extension demonstration
3-4 sets, 12-15 reps, (rest 60s)
On a stability ball
Time between exercises: 60s
Show Alternative Exercises
Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Core and Back

Scroll to top

Ryan Reynolds’ Thursday workout starts with core/abs, before doing a back routine.

Circuit
Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 15 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Scapular Pull-Up demonstrationPlay Scapular Pull-Up demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Back Extension (on stability ball, arms up) demonstrationPlay Back Extension (on stability ball, arms up) demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Core and Lower Body

Scroll to top

Ryan Reynolds starts all his workouts with 20 minutes of ab workouts. Ryan Reynolds’ Friday workout routine starts with this, then he does a lower body routine.

Circuit
Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Elliptical Trainer demonstrationPlay Elliptical Trainer demonstration
1 set, 15 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Reverse Lunge demonstrationPlay Bodyweight Reverse Lunge demonstration
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Split Jump demonstrationPlay Split Jump demonstration
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Core and Chest

Scroll to top

Ryan Reynolds’ Saturday workout routine starts with his core circuit. Then, he does his final chest routine for the week.

Circuit
Crunch (on stability ball, arms crossed) demonstrationPlay Crunch (on stability ball, arms crossed) demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Twisting Crunch (on stability ball) demonstrationPlay Twisting Crunch (on stability ball) demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Inchworm
3-4 sets, 30s, (rest 60s)
Repeat once
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
2A. Sprint
15 sets, 20s, (rest 60s)
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
15 sets, 40s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Burpee With Pushup demonstrationPlay Burpee With Pushup demonstration
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
T-Push Up demonstrationPlay T-Push Up demonstration
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 7 - Core & Arms

Scroll to top


Circuit
Plank demonstrationPlay Plank demonstration
1A. Plank
3-4 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Oblique Crunches (Feet on Bench) demonstrationPlay Oblique Crunches (Feet on Bench) demonstration
3-4 sets, 15-20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
3-4 sets, 15-20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
3-4 sets, 15-20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Biceps Curl To Shoulder Press demonstrationPlay Biceps Curl To Shoulder Press demonstration
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension demonstrationPlay Seated Dumbbell Overhead Triceps Extension demonstration
3-4 sets, 12-15 reps, (rest 60s)
On a stability ball
Time between exercises: 60s
Show Alternative Exercises
Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/29/2019, UTC


Last Updated: 7/12/2021, UTC

Similar Workouts

More Workouts by Chris Davis

More workouts like this



Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.