In order for "Parks and Recreation" star Chris Pratt to transform into the action star we saw in Jurassic World, Guardians of the Galaxy ,and GOTG2, he had to drop 60 lbs in 6 months! Along with a strict meal plan (#whatsmysnack), Pratt was able to work hard and become Peter Quill, aka Star Lord , the shredded and chiseled half-celestial, half-terrain Guardian of the Galaxy.
The Star Lord Workout
Exercise details available by clicking the button to expand
Using a treadmill, walk/jog/run for the prescribed amount of time and intensity.
Using a pull-up bar, grab the bar with an overhand grip and take a dead hang position. Pull your body up to the bar until your elbows are behind the center line of your body and your head is over the bar. Return to starting position and repeat.
Hold a tight plank position on the ground and look forward. Drop down until your chest touches the ground. Come up and return to plank.
"Find your athletic stance by jumping in place a few times.
Have your toes out and knees tracked over the toes.
Lower into a seated position (squat), bringing arms in front of you.
Return to standing."
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip. A narrower or wider grip slightly changes which back muscles are activated during the movement. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
Choose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.Lower the resistance straight down to the starting position. Breathe in as you perform this step. Repeat the movement for the specified amount of repetitions. Switch sides and repeat again with the other arm.
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting position as your breathe in.
While sitting on a bench with your feet firmly on the floor, place the back of your left upper arm on the inside of your thigh. Keep your arm on your thigh throughout. Put your right hand on the right knee for stability. Do your curls on the left side, then repeat on the right side.
Lying flat on your back, knees bent at 45', feet placed on the floor, arms crossed over your chest or placed behind the head, bring your upper body toward your knees, until your elbows or chest reach the mid thigh or above the knee. Can also be peformed with legs extended. Flex your core as you perform
Lying flat on your back, knees bent at 45', feet placed on the floor, arms crossed over your chest or placed behind the head, bring your upper body toward your knees, stopping as soon as your shoulder blades leave the floor. Flex your core as you performthe movement. Return to starting position and repeat.
Lying on your side, place your legs at a 30' angle. Balance using your hip and the hand closest to the ground. Place your other hand behind your head. Bring your knee in while crunching your elbow toward the knee. Return to starting position.
The Star Lord WOrkout
Repeat the following circuit 5x
Whether outside, on a track, or on a treadmill, jog/run for prescribed time.
Stand with feet hip-width apart and bend your hips back to reach down and grasp the bar at shoulder width. Keeping your lower back flat, push through your heels as you extend your hips to lift the bar. Pull the bar into you so your shoulders stay in front of the bar the whole time. As the bar clears your knees, focus on extending your ankles, knees, and hips at the same time.
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
Standing in front of a box that can support your weight, jump and land on top of it. Feel free to use your arms for momentum. Once you are on top of the box, straighten your hips and knees standing proud. Carefully step down and repeat. The taller the box, the harder the exercise.
The Star Lord Workout
Repeat the following circuit 5x; Perform exercise for 20 secs with 10 secs of Rest between exercises
Place your hands on two dumbbells on the floor in front of you and assume a forward leaning rest (plank position).
Alternate bringing one knee forward and then the opposite as if you were running in place.
Hold a tight plank position on the ground and look forward.
Drop down until your chest touches the ground.
Come up and return to plank.
Stand in a lunge position and explosively jump as high as you can, switching your legs midair.
Land softly and repeat, switching your legs back.
That’s one rep.
Standing in front of a box that can support your weight, jump and land on top of it.
Feel free to use your arms for momentum.
Once you are on top of the box, straighten your hips and knees standing proud.
Carefully step down and repeat.
The taller the box, the harder the exercise.
Tuck your elbows into your sides and alternate pumping your arms up and down, creating alternate waves in the rope.
Switch to a double wave, where your arms move in tan- dem.
Then move each arm in independent circles in front of you.
Hold an eight- to 12-pound medicine ball with both hands; stand with feet shoulder-width apart.
Brace your core and reach overhead.
Explosively throw the ball into the floor, then catch it.
Squat so that your hands are on the ground.
Kick out both feet behind you into a plank position.
Perform a push-up.
Come back up to the top of the push-up position.
Return to the squat position in one quick motion.
From the squat position, jump as high as you can.
This is one rep.
Lie of the floor and hold onto a bench or the legs of a heavy chair for support.
Keep your legs straight and raise them up until they're vertical.
Lower back down, but stop just short of the floor to keep tensio on your abs before the next rep.
The Star Lord Workout basics
Pratt worked with personal trainer Duffy Gaver and nutritionist Phil Goglia to tailor his program. Starting in 2013, he initially trained for five months, starting with 4-6 sessions a week!
According to his trainer, the first two months were bodybuilding type workouts to build muscle, the next two months were a combination of bodybuilding and conditioning, and the last month was primarily conditioning consisting of calisthenics, cardio circuits, swimming, and biking.
Currently, Pratt trains every day of the week in preparation for a triathlon.
Results Oriented Training
Training never endS
Overall, Pratt was able to achieve some awesome results in just 5 months. Talk about progress!
Maximum Pullups: 7 to 30
Maximum Deadlift: 225lbs to 315lbs
Mile Run Time: 8:30 to 5:50
Peter Quill isn't the only role Chris Pratt trained to portray! He also added 30lbs of muscle to play a professional MLB catcher in Moneyball, he pumped out 500 pushups a day to portray a Navy SEAL in Zero Dark Thirty, all before DROPPING 60 lbs for GOTG.