{"id":111660,"date":"2026-04-19T04:34:49","date_gmt":"2026-04-19T07:34:49","guid":{"rendered":"https:\/\/ubirataonline.com.br\/mark-wahlberg-highlights-his-intense-4-a-m-fitness-routine\/"},"modified":"2026-04-19T04:34:52","modified_gmt":"2026-04-19T07:34:52","slug":"mark-wahlberg-highlights-his-intense-4-a-m-fitness-routine","status":"publish","type":"post","link":"https:\/\/ubirataonline.com.br\/en\/mark-wahlberg-highlights-his-intense-4-a-m-fitness-routine\/","title":{"rendered":"Mark Wahlberg Highlights His \u2018Intense\u2019 4 A.M. Fitness Routine"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div id=\"mntl-sc-page_1-0\" data-sc-sticky-offset=\"90\" data-sc-ad-label-height=\"24\" data-sc-ad-track-spacing=\"100\" data-sc-min-track-height=\"250\" data-sc-max-track-height=\"600\" data-sc-breakpoint=\"50em\" data-sc-load-immediate=\"4\" data-sc-content-positions=\"[1, 1250, 1550, 1950, 2350, 2750, 3150, 3550, 3950]\" data-bind-scroll-on-start=\"true\">\n<div id=\"mntl-sc-block_1-0\" class=\"comp mntl-sc-block people-sc-block-callout mntl-sc-block-universal-callout theme-needtoknow\" data-tracking-id=\"mntl-sc-block-callout\" data-tracking-container=\"true\">\n<h3 class=\"mntl-sc-block-universal-callout__heading\">NEED TO KNOW<\/h3>\n<div class=\"mntl-sc-block-universal-callout__body\">\n<ul>\n<li>Mark Wahlberg launched a new YouTube series showing an inside look at his &#8220;intense&#8221; 4 a.m. fitness routine<\/li>\n<li>The routine kicks off with a three-minute ice bath followed by 14 different exercises, including bicep curls, hip thrusts, crunches and back squats<\/li>\n<li>The actor also shared the origins of the routine, explaining that he set it so early in order \u201cto get as much done as possible before I go to work or start getting the kids up\u201d<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Mark Wahlberg is sharing an inside look at his infamous 4 a.m. fitness routine.\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> The <em>Family Plan 2<\/em> star, 54, launched a new <a class=\"\" href=\"https:\/\/www.youtube.com\/@markwahlberg\/videos\" data-type=\"\" data-component=\"link\" data-source=\"inlineLink\" data-ordinal=\"1\" rel=\"noopener noreferrer\">YouTube series<\/a> called the &#8220;4AM Club Challenge&#8221; where he invites various content creators into his gym as they attempt to do his routine \u2014 which includes more than a dozen different exercises.\n<\/p>\n<p id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cThis is not a normal workout,\u2019 Wahlberg, 54, admitted of his routine featured in the new series, per <a class=\"\" href=\"https:\/\/www.menshealth.com\/uk\/workouts\/a71039919\/mark-wahlberg-4am-legs-workout\/\" data-type=\"\" data-component=\"link\" data-source=\"inlineLink\" data-ordinal=\"1\" rel=\"noopener noreferrer\"><em>Men\u2019s Health<\/em><\/a>. \u201cIt\u2019s early, it\u2019s intense, and it\u2019s a game. We train, we laugh, we learn a few things about each other, and we find out who\u2019s really built for it.\u201d\n<\/p>\n<p id=\"mntl-sc-block_8-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> In his first video \u2014 featuring YouTube star Brent Rivera \u2014 Wahlberg revealed that before he kicks off his morning workout, he takes a three-minute ice bath to get his muscles ready.\n<\/p>\n<figure id=\"mntl-sc-block_10-0\" class=\"comp mntl-sc-block people-sc-block-image mntl-sc-block-image mntl-sc-block-image--no-theme no-theme figure-landscape figure-high-res\"><figcaption id=\"mntl-figure-caption_1-0\" class=\"comp mntl-figure-caption text-utility-100 figure-article-caption\"> <span class=\"figure-article-caption-text\">Mark Wahlberg in an ice bath.<\/span><br \/>\n<span class=\"figure-article-caption-owner\"><\/p>\n<p>Mark Wahlberg\/Youtube<\/p>\n<p><\/span><br \/>\n<\/figcaption><\/figure>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cI used to get up. I\u2019d wake up in the morning, and it would take me, I don\u2019t know, about 30 to 40 minutes to start loosening up,\u201d he shared.\n<\/p>\n<p id=\"mntl-sc-block_15-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Now with the ice bath, he said, \u201cBy the time I get in there now. I feel ready to go. I get out of the ice bath, all the soreness, all the aches and pains are gone. You got energy and dopamine that lasts for hours.\u201d\n<\/p>\n<p id=\"mntl-sc-block_17-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> He then brought Rivera to his gym, where he noted that he works out \u201cfive days a week.\u201d He told Rivera that Thursday \u2014 which appeared to be the day that the YouTuber participated in the series \u2014 \u201cis one of the harder days.\u201d\n<\/p>\n<p id=\"mntl-sc-block_19-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cThursday is leg day. So I go a little heavier, a little harder,\u201d he said.\n<\/p>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Wahlberg then unveiled his 14-exercise routine, which includes an assault bike ride, bicep curls, hamstring curls, leg extensions, hip thrusts, crunches, back squats, back extensions, seated calf raises, lying hamstring curls, ab coasters, Bulgarian split squats, TRX sissy squats and pendulum squats.\n<\/p>\n<p id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Elsewhere in the video, the actor explained why he set the routine at 4 a.m., saying his goal is \u201cto get as much done as possible before I go to work or start getting the kids up.\u201d\n<\/p>\n<p id=\"mntl-sc-block_27-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Wahlberg shares four kids \u2014 <a href=\"https:\/\/people.com\/all-about-mark-wahlberg-daughter-ella-rae-wahlberg-8409158\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">Ella<\/a>, 22, Michael, 20, Brendan, 17, and Grace, 16 \u2014 with wife <a href=\"https:\/\/people.com\/tag\/rhea-durham\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\">Rhea Durham<\/a>.\n<\/p>\n<figure id=\"mntl-sc-block_29-0\" class=\"comp mntl-sc-block people-sc-block-image mntl-sc-block-image mntl-sc-block-image--no-theme no-theme figure-landscape figure-high-res\"><figcaption id=\"mntl-figure-caption_2-0\" class=\"comp mntl-figure-caption text-utility-100 figure-article-caption\"> <span class=\"figure-article-caption-text\">Mark Wahlberg shows off one of his workout exercises.<\/span><br \/>\n<span class=\"figure-article-caption-owner\"><\/p>\n<p>Mark Wahlberg\/Youtube<\/p>\n<p><\/span><br \/>\n<\/figcaption><\/figure>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Never miss a story \u2014 sign up for<\/strong><a class=\"\" href=\"https:\/\/people.com\/people-news-daily-newsletter-sign-up-8692701\" data-type=\"\" data-component=\"link\" data-source=\"inlineLink\" data-ordinal=\"1\" rel=\"noopener noreferrer\"><strong> PEOPLE&#8217;s free daily newsletter<\/strong><\/a><strong> to stay up-to-date on the best of what PEOPLE has to offer\u200b\u200b, from celebrity news to compelling human interest stories.<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_32-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Rivera was able to complete 10 out of the 14 exercises without quitting, impressing the <em>Father Stu <\/em>star.\n<\/p>\n<p id=\"mntl-sc-block_34-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> During the video, Wahlberg also dropped another key piece of advice for people who want to gain muscle in a certain area of their bodies.\n<\/p>\n<p id=\"mntl-sc-block_36-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cI\u2019ve been trying to get my legs to grow forever. You see why I\u2019m wearing the short shorts? \u2018Cause you gotta look at it,\u201d he said. \u201cIf you\u2019re efficient somewhere, you gotta look at it every day.\u201d\n<\/p>\n<p id=\"mntl-sc-block_38-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cLike, [if] you got a flat ass, cut the holes like the chaps in the back. Look at it every day because if you ignore it, guess what? It\u2019s not gonna go away,\u201d he added.\u00a0\n<\/p>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/people.com\/mark-wahlberg-highlights-infamous-and-intense-4-am-fitness-routine-11953407\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>NEED TO KNOW Mark Wahlberg launched a new YouTube series showing an inside look at his &#8220;intense&#8221; 4 a.m. fitness routine The routine kicks off with a three-minute ice bath followed by 14 different exercises, including bicep curls, hip thrusts, crunches and back squats The actor also shared the origins of the routine, explaining that [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":111661,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":"","maa_idioma":"","maa_pais":"","footnotes":""},"categories":[2725],"tags":[17937,29898,5900,10816,6949,20000,25755],"class_list":["post-111660","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-europe","tag-a-m","tag-fitness","tag-highlights","tag-intense","tag-mark","tag-routine","tag-wahlberg"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Mark Wahlberg Highlights His \u2018Intense\u2019 4 A.M. 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